Protein sparks strong opinions. From fitness influencers to scientists, the message is everywhere: “You need more protein!”
Experts like Dr. Gabrielle Lyon and Dr. Peter Attia recommend consuming one gram of protein per pound of lean (or desired) body weight. That’s a lot of protein. But is it really necessary?
I recently listened to a fascinating conversation between Dr. Christopher Gardner and Dr. Andrew Huberman. Dr. Gardner is a professor and Director of Nutrition Studies at Stanford University who has conducted groundbreaking research on dietary interventions for over 25 years. In the podcast, he reaffirmed something I’ve long suspected: our obsession with protein, especially animal protein, is overblown.
As a longtime vegan, I’ve had plenty of conversations about protein. I understand that everyone’s needs are different to feel their best, but many of us may be overestimating just how much protein we actually need.
Dr. Gardner dismantles several common protein myths circulating in the health and wellness world:
1. Americans are Protein-Deficient
The Estimated Average Requirement (EAR) for protein is 0.66 grams per kilogram of body weight per day — the bare minimum to prevent deficiency. The Recommended Daily Allowance (RDA) raises that to 0.8 grams per kilogram, covering the needs of 97–98% of healthy individuals. Most Americans already exceed these numbers without supplements or high-protein diets. More protein isn’t necessarily better; it’s just more.
2. Extra Protein is Stored
Our bodies don’t have a dedicated storage system for protein like they do for fat or carbohydrates. Once your protein needs are met, extra amino acids are broken down, the nitrogen is excreted, and the surplus is either used for energy or converted into fat for storage. Thinking that extra protein will automatically turn into more muscle or stored protein is a common misconception.
3. Plant Proteins are Incomplete
There’s a persistent myth that plant proteins are incomplete because they lack one or more essential amino acids. But that’s misleading. All plant foods contain all nine essential amino acids; the difference lies in their proportions. For example, grains tend to be lower in lysine, while legumes are lower in methionine. But dietary variety easily balances this out. As Gardner explains, amino acids are like Scrabble tiles: you don’t need equal amounts of every letter, just the right mix to make the words your body needs. Foods like rice and beans together provide a complete amino acid profile.
While it’s true that animal proteins tend to be more protein-dense per calorie, when you look at the bigger picture and consider amino acid quality, nutrient density, fiber, and environmental impact, plant-based proteins absolutely hold their own.
If you’re curious to dive deeper, I highly recommend listening to the full conversation and forming your own opinion. I also recommend reading Garth David’s book, Proteinaholic: How Our Obsession with Meat is Killing Us and What We Can Do About It.