Last Updated:November 22, 2025, 18:06 IST
A science-backed guide to protein, supplements, and real nutrition for men. Understand what your body truly needs for strength and performance.
Men often overconsume protein, believing it builds more muscle.
For many men on a fitness journey, protein becomes the hero of every meal, shake and conversation. Yet, despite its popularity, few truly understand how much protein the body needs or how it actually works. The result? Overconsumption, dependence on supplements, and a growing belief that protein alone can build muscle. The reality, experts say, is far more nuanced.
“One of the biggest myths is that more protein automatically means more muscle. The body can only utilise a certain amount at a time; the rest is stored as fat or excreted,” notes Dr. Ashwani Maichand, Director – Dept of Orthopaedics, CK Birla Hospital.
Dietician Deepali Sharma, Clinical Nutritionist, CK Birla Hospital, Delhi, adds, “For most individuals, around 1.2–1.5 g of protein per kg of body weight is adequate. Eating extra will not speed up muscle gain.”
Together, the experts break down what men often get wrong and how to build a more balanced, science-backed approach to nutrition.
Myth 1: More Protein = More Muscle
Many men believe doubling or tripling their protein intake guarantees a bulked-up physique. But muscle growth is triggered by resistance training, enough total calories, and a balanced macro intake – not protein overload.
According to Dr. Maichand, an average active man generally needs between 1.2–1.8 g of protein per kg of body weight, a range easily met through whole foods like eggs, dairy, poultry, fish, legumes, nuts and seeds. Excessive protein, he warns, adds calories without adding muscle.
Myth 2: You Need Protein Powders To Build Muscle
Supplements are convenient—but not essential. “Muscle building is not dependent on protein powders. Whole foods can easily meet daily requirements,” says Sharma.
Both experts agree supplements should fill gaps, not replace meals. They’re beneficial for men with hectic schedules, higher training intensity, or limited meal options. But overuse can lead to digestive discomfort or nutrient imbalance, especially without guidance.
Myth 3: Protein Damages The Kidneys
One of the most persistent fears among men is kidney strain. “Current research shows no conclusive evidence that a high-protein diet harms healthy kidneys,” says Sharma. However, Dr. Maichand cautions that men with existing kidney issues should be mindful of excessive protein or supplement use.
What Men Should Focus On Instead
Protein is vital, but it’s only one part of a strong nutrition foundation. Men need complex carbs for energy, healthy fats for hormonal balance, and micronutrients like zinc, magnesium and vitamin D, for strength and recovery. Hydration, quality sleep and consistent training complete the equation.
Smart nutrition isn’t about chasing protein hacks. It’s about balance. Whole foods should take centre stage, supplements should be purposeful, and training should be consistent. When men move away from myths and towards mindful eating, fitness becomes sustainable, effective and far healthier in the long run.
Location :
Delhi, India, India
First Published:
November 22, 2025, 18:06 IST
Disclaimer: Comments reflect users’ views, not News18’s. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
