Wellness trends are the internet’s favourite topic of debate, and often, the opinions sit on two extremes. From collagen coffees to keto diets and bullet coffees, there’s always a new “it” ritual to try. But if there’s one trend that refuses to leave the chat, it’s protein. From shakes that promise six-packs to powders mixed into morning pancakes, protein has become the unofficial poster child of the fitness world. Somewhere between the macros, meal plans and marketing hype, though, we’ve lost sight of what this mighty macronutrient really does and how much of it we actually need.
It’s no surprise the conversation feels confusing. Some swear you can’t build muscle without a post-gym shake, and others insist too much protein will make you bulky. Then there’s the vegetarian vs. animal protein debate and the eternal — can plant-based eaters really get enough? The myths are many and, frankly, exhausting.
So, we decided to get some clarity. We spoke to Lifestyle Clinical Nutritionist Tripti Gupta, founder of iPink – The Color of Health, to separate fact from fiction. Because here’s the truth, protein isn’t just for gym buffs. It’s what keeps your hair strong, your skin glowing, and your energy steady through the day. It’s in your dal, paneer, morning eggs, even your humble idli.
Let’s break down the biggest protein myths and finally get the full picture.
We need protein powders to meet our daily protein goals.
“Indian diets are self-sufficient. A balanced meal like roti, veggies, dal, and curd for lunch, and idli, dosa, eggs, or dal chilla for breakfast can provide enough protein. Supplements are only needed if your diet is imbalanced, like just fruit for breakfast or a plain salad for lunch.”
There’s no such thing as too much protein.
“Excess of anything is harmful for your system. Excess protein, too, can be stored as fat and definitely cause bloating, indigestion, or even overload the kidneys.”
Eating a high-protein diet can make women bulky or muscular
Women absorb less protein than men. Women get less bulky on a high-protein diet because their protein absorption capacity is lower than men’s. To get bulky, you need a high-calorie diet — carbs, fats and protein together. Protein alone won’t cause bulk.”
Plant-based protein is as strong as animal protein.
“Plant proteins are definitely weaker than animal proteins. Animal proteins have higher bioavailability, higher absorption rate and complete amino acid profiles. Plant proteins need combinations (like grains + legumes) to match that.”
You can’t get enough protein on a vegetarian or vegan diet.
“You can get sufficient protein from vegetarian and vegan diets if you plan your meals carefully and balance your meals. For example, dal alone is not a complete protein, but rice with dal or roti with rajma can be complete proteins. Soya, legumes, tofu, dairy, mushrooms and quinoa all provide essential amino acids required for day-to-day life.”
Protein makes you gain weight.
“Excess protein is stored as fat, so it can definitely make you gain weight. One has to monitor overall caloric intake to prevent weight gain.”
A high-protein post-workout meal is enough to build muscle.
“Ideally, protein absorption is better after a strength-training session, but to build muscle, one has to take enough protein throughout the day, not just post-workout.”
Older adults don’t need much protein.
“Older adults definitely need a high-protein diet to protect their muscle mass and minimise muscle wastage, but it needs to be easily digestible as their digestive enzymes are weaker.”
Protein is only important for muscle growth.
“Protein is the building block of our body. Whether it’s the collagen in your skin, keratin in your hair and nails or amino acids in your muscles. For any growth, protein plays an essential role.”
Additional protein intake in women interferes with regular hormones.
“Protein itself doesn’t affect female hormones, and it’s less likely for women to overdose on that much protein because it won’t get absorbed in the body; instead, it will be stored as fat. Excess fat stored in the body can cause a hormonal imbalance, though. However, a protein deficiency can also cause a hormonal imbalance.”
At the end of the day, protein isn’t the mystery it’s made out to be; it’s just about balance, variety, and a little bit of research. You don’t need to live on shakes or start liking eggs if you don’t want to; you just need to make your meals work smarter for you.
