Protein has become one of the biggest buzzwords in food and fitness, with grocery shelves full of bars, shakes and other products marketed as high-protein choices. But as protein gets more attention, confusion around it has grown too. A new roundup from EatingWell highlights five common protein myths that sports dietitians say people should stop believing.

One of the biggest misunderstandings is that more protein is always better. Dietitians note that protein needs are not the same for everyone, and the right amount depends on factors such as activity level and overall diet. The article also addresses the idea that you must rely on specialty foods to get enough protein, when many everyday foods can already help meet your needs.

Another myth covered is the fear that protein automatically damages the kidneys. Experts explain that this claim is often oversimplified, and that context matters when discussing protein intake and health. The story also pushes back on rigid rules about post-workout protein timing, suggesting that the overall pattern of eating may matter more than chasing an exact minute-by-minute window.

Taken together, the advice is a reminder that protein is important, but the conversation around it is often distorted by trends and marketing. Instead of focusing on hype, sports dietitians encourage a more balanced view of how much protein you need, when to eat it and which foods can provide it.