Common Misconceptions Regarding Dietary Protein Intake in Active Individuals: A Narrative Review

Nutrition strategies that ensure optimal protein intake are of paramount importance to physically active individuals. Dietary protein plays an essential role in skeletal muscle function, tissue repair, cell structure, regulatory functions, and immune health. The protein needs of individuals who engaged in regular physical activity are greater than the general population. The current evidence indicates that a protein intake above the RDA of 1.4 to 2.0 g·kg^-1·day^-1 are safe, enhance body composition, and support recovery following physical exercise. In spite of the aggregate of studies that support the safety and efficacy of higher protein intakes, misconceptions still exist. A few of the common misconceptions are as follows: (a) High protein intake causes kidney damage or renal failure; (b) Excessive protein intake is detrimental to bone health; (c) Only 30 g of protein can be absorbed at one time; (d) Excessive protein intake leads to weight gain; and (e) Only animal protein can help individuals meet their daily protein needs. The purpose of this paper is to address the misconceptions and to provide the evidence to refute them. Also, the evolutionary role of protein in the diet is highlighted.