Have you ever heard someone say protein makes you bulky? Or that you can only absorb 20–30g per meal? Most of these ideas come from outdated research, old bodybuilding culture, and decades of marketing that muddied the science. The problem is, they stuck—and shaped how athletes think about protein.
Here, we cut through the noise with current research so you can see what actually matters, what doesn’t, and where a clean, science-backed option like Blonyx Egg White Protein Isolate fits into your routine.
Here’s what you’ll learn in this article:
- Why protein powder won’t “bulk you up” on its own
- Why you can absorb more than 20–30g of protein per meal
- What higher-protein diets actually mean for kidney health
- How heavy metals end up in some powders—and how to avoid them
- Why protein quality varies widely between sources
Myth 1: “Protein powder makes you bulky.”
Muscle gain is slow, intentional, and driven by training—not protein alone. To build noticeable size, you need progressive overload, consistency, and recovery. Protein supports the process; it doesn’t create muscle on its own.
Where this myth comes from: People saw elite bodybuilders consuming lots of protein while doing huge training volumes, then assumed “more protein” meant “bigger muscles.”
What the science says:
-
Muscle protein synthesis responds to training stimulus, not just protein intake.
-
Over eight weeks similar gains in lean mass and strength were achieved with both high- and low-frequency training when total training volume was matched.
-
Even with consistent protein intake, muscle gain requires weeks to months of deliberate training.
Takeaway: Use protein to support your workouts. It’s not a shortcut to getting bigger.
Myth 2: “You can only absorb 20–30 grams of protein per meal.”
Your body can absorb more than 20–30g of protein per meal. The “limit” isn’t about how much you can absorb, but how much protein helps build muscle most effectively for most people.
Where this myth comes from: Short-window muscle protein synthesis (MPS) studies got generalized into a per-meal limit.
What the science says:
-
Muscle protein synthesis peaks around ~0.4 g/kg per meal, but your body still uses higher amounts for energy, repair, and other metabolic functions.
-
Protein promotes thermogenesis and enhances fullness, meaning higher-protein meals can help you burn more calories and reduce overall intake.
Takeaway: Don’t fixate on a per-meal limit. Focus on your total protein intake across the day.
Myth 3: “High-protein diets damage your kidneys.”
The idea that a high-protein diet can harm kidneys comes from the fact that the kidneys have to work harder to process excess protein, leading to kidney damage over time. While those with existing kidney disease should be cautious. In healthy people, higher protein intakes have not been shown to impair kidney function.
Where this myth comes from: Confusion between clinical kidney disease research and healthy populations, plus early studies focused on high-red-meat patterns.
What the science says:
-
Reviews show no consistent evidence of kidney damage in healthy, active people eating high-protein diets.
Takeaway: Athletes with healthy kidneys can eat more protein without concern, but those with kidney disease should follow medical guidance.
Myth 4: “Protein powders contain dangerous heavy metals”
Heavy metals are naturally found in soil and water, which means trace amounts can end up in foods, and protein powders. The amount of these metals depends on the source and processing of the ingredients, so choosing a product that’s tested for contaminants is key.
Where this myth comes from: Consumer Reports findings showing elevated heavy metals in certain powders, especially plant-based ones.
What the science says:
-
Most products contain levels too low to pose meaningful risk—especially in normal use.
-
Plant-based powders tend to have higher levels of detectable heavy metals likely due to soil uptake and sourcing.
-
Additional contamination risks can come from manufacturing steps, packaging, or water sources.
Takeaway: Choose powders tested for contaminants and made with simple, minimally processed ingredients. Blonyx Egg White Protein Isolate, for example, is a clean choice for muscle recovery that has been independently tested.
Myth 5: “Protein powders are full of harmful additives.”
While it's true that some protein powders are loaded with added sugars, artificial sweeteners, and preservatives, not all protein powders contain harmful additives. The quality of protein supplements varies widely due to the lack of strict regulation, so it’s important to read ingredient labels carefully.
Where this myth comes from: Because protein powders are sold as dietary supplements, they aren't as strictly regulated as foods or medications.
What the science says:
-
Artificial sweeteners and additives can cause GI upset or headaches in some people.
-
Studies show that some protein powders can cause digestive issues or blood sugar spikes due to added sugars and artificial sweeteners.
-
Choosing minimal-ingredient formulas reduces these risks.
Takeaway: Look for short ingredient lists and avoid excessive sweeteners or fillers. Blonyx Egg White Protein Isolate uses just 7 real-food ingredients and avoids unnecessary additives.
Myth 6: “All proteins are basically the same.”
Proteins differ in amino-acid profile, digestibility, and how effectively they support muscle repair, immune function, and recovery. Because we only make 11 amino acids ourselves, the remaining nine must come from food—and not all sources provide them equally.
Where this myth comes from: Oversimplified charts comparing “complete” vs. “incomplete” proteins and the assumption that completeness equals overall quality.
What the science says:
-
Egg white protein has near-ideal digestibility and a biological value around 100 and is generally well-tolerated and easier on digestion than many whey concentrates or blended plant proteins.
-
Different proteins digest at different speeds; egg white sits in the middle, offering a steady release of amino acids to support repair without being too fast or too slow.
Takeaway: Protein sources aren’t interchangeable. For more, see our breakdown of protein sources and why we chose egg white for a daily isolate.
Myth 7: “Vegans can’t get enough protein to build muscle.”
While plant proteins have different amino-acid profiles and digest more slowly, they can absolutely support muscle growth when total intake is high enough and sources are chosen strategically.
Where this myth comes from: Early research showed that whey and other animal proteins produced a stronger spike in muscle protein synthesis (MPS) because they contain more essential amino acids and are absorbed more quickly. This led to the belief that plant proteins were inferior.
What the science says:
-
Studies consistently show similar gains in strength and lean mass between plant and animal protein groups when daily intake reaches ~1.4–2.0 g/kg/day and leucine needs are met.
-
Vegans may need ~20–40% more total protein to match the essential amino acid content of animal proteins.
Takeaway: Vegan athletes can build muscle just as effectively—they just need to plan for higher total protein and choose sources rich in essential amino acids and leucine. If you’re an ovo or lacto-ovo vegetarian consider Blonyx Egg White Protein Isolate
Myth 8: “Animal protein is always better.”
Animal proteins contain all essential amino acids, but that doesn’t automatically make them healthier or superior for every goal. Protein “quality” depends on context—digestion, amino-acid requirements, health considerations, and overall diet.
Where this myth comes from: Traditional protein scoring systems that favour animal sources.
What the science says:
-
Many plant proteins are low in one or more EAAs, but this can be solved by combining sources.
-
Blonyx Egg White Protein Isolate is a non-meat, complete protein with all essential amino acids.
-
Processed meats show stronger associations with disease risk than unprocessed options.
Takeaway: Animal protein isn’t inherently “better.” Most athletes benefit from including a mix of sources based on preference, digestion, and dietary pattern.
Myth 9: “Your protein needs don’t change as you age.”
As we get older, anabolic sensitivity decreases, meaning muscle tissue needs more protein—and a stronger training stimulus—to grow or maintain itself.
Where this myth comes from: Applying the original Recommended Dietary Allowance (RDA) —designed for healthy young adults—to older populations.
What the science says:
-
Older adults often benefit from ~1.0–1.6 g/kg/day, especially when active or recovering from illness or injury.
-
Higher protein intake paired with resistance training helps counteract sarcopenia and preserve function.
-
Supplements like creatine and HMB can help preserve lean mass and function as we age.
Takeaway: Protein needs increase over time. Prioritize higher intakes and consistent strength training to maintain muscle and function. See our guide on the best science backed supplements for aging athletes for more.
Myth 10: “High protein intake harms your bones.”
Older theories suggested protein caused calcium loss, but modern research shows the opposite: when calcium and vitamin D are adequate, higher protein supports bone health and reduces fracture risk.
Where this myth comes from: Early studies misinterpreting increased calcium excretion as bone loss.
What the science says:
-
Protein contributes to bone matrix and increases IGF-1, a hormone that supports bone formation, and shows no detrimental effect of higher protein on bone and some benefit for bone mineral density.
-
Strategies for osteosarcopenia now include higher protein plus supplements like creatine and HMB
Takeaway: Protein supports bone health—it doesn’t “steal” calcium when the rest of your nutrition is balanced.
Myth 11: “Only athletes need extra protein.”
Higher-protein diets benefit far more than elite athletes. Protein supports recovery, lean-mass retention, immune health, and metabolic function across many populations.
Where this myth comes from: Marketing that framed protein exclusively around bodybuilding and elite performance.
What the science says:
-
Many populations benefit from higher protein include older adults (to fight sarcopenia), people losing weight (preserve lean mass), those in rehab, and recreationally active people who want to recover and adapt.
-
Protein helps preserve lean mass during calorie deficits and improves recovery for anyone training regularly.
Takeaway: You don’t need to be an athlete to benefit from more protein—many active people perform and feel better with higher intake. However, if you are an endurance athlete check out this guest post by 2:13 marathonner Thomas Nobbs on how protein changed his running.
Myth 12: “You need to take protein supplements to meet needs.”
You can absolutely meet protein needs through whole foods. Supplements are simply a practical tool when appetite, timing, or convenience make it hard to hit your targets.
What the science says:
-
When total protein intake is matched, whole foods and supplements yield comparable training adaptations.
-
Protein powders are useful for travel, busy schedules, or athletes who struggle to hit their protein targets with meals alone.
Takeaway: Protein supplements aren’t required—but they are an efficient way to stay consistent and consistency is key in all aspects of your training.
Key Takeaways
Most of the long-standing myths about protein come from outdated research, bodybuilding culture, and misunderstandings that have stuck around far longer than the data supports. Current evidence shows that protein doesn’t bulk you up on its own, you can absorb far more than 20–30 g at a time, and higher-protein diets are safe for healthy people. The real drivers of muscle growth are training stimulus, total daily intake, and consistency—not arbitrary limits or old rules of thumb.
Quality, digestibility, and sourcing matter more than any single myth suggests—and what we know about them continues to evolve as new research emerges. Protein powders vary widely in contaminants, additives, and amino-acid profiles, which is why choosing a clean, well-tested, science-backed option like Blonyx Egg White Protein Isolate matters.
If you learned something new and are curious to know more, head over to the Blonyx Blog or our growing list of weekly research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
Looking for more ways to keep up with Blonyx?
Now, you can join the Blonyx Strava Club to track your progress, share training tips, and connect with athletes who share your athletic ambition.
You can also follow us on Instagram and Facebook for additional sports science information, announcements, exciting giveaways, and more!