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Despite being an essential nutrient with multiple benefits, protein continues to be part of various myths associated with our diet.
Ranbir Kapoor's fitness trainer busted five myths about protein.
Celebrity fitness trainer Shivohaam, who has worked with Bollywood stars like Ranbir Kapoor for Animal and Aamir Khan for Laal Singh Chaddha, recently debunked common myths surrounding protein intake. In an interview with MensXP, he highlighted the need to end misinformation about this essential nutrient, which plays a key role in metabolic functions and muscle growth.
Protein is also crucial for bone health, structural strength, and overall well-being. During the conversation, Shivohaam highlighted five protein-related myths that continue to persist among the general public, despite being debunked by medical and scientific research.
Myth 1: Protein equals bulking
No, it's not like that. According to Shivohaam, the idea that protein consumption would increase an individual's bulk is wrong. Women who fear that regular intake of this essential nutrient will give them those “bodybuilder” muscles need not continue to carry this myth around. Shivohaam said any form of bulking requires a large caloric surplus and a weight-lifting routine. Protein is a building block for repair and actually helps us stay leaner by promoting good metabolism.
Myth 2: I get enough from regular food
Shivohaam partially agreed with the idea that traditional Indian foods, such as dals, legumes and dairy products, provide a dose of protein. But the fitness trainer issued a warning for people who believe they are operating on enough protein, depending on their current diets. He said people don't eat the volume or variety needed to reach their specific body goals.
Myth 3: Proteins only for gym buddies
Gym-goers may need a certain amount of protein to support their high-intensity activities. But that should not be treated as a sign that only these people need this multifaceted nutrient in their daily lives. Shivohaam said protein is a macronutrient that provides a variety of benefits for everyone.
Myth 4: Vegetarian diets are not enough
Promoting the myth that only consumption of non-vegetarian foods will provide protein intake in 2026 is a big no-no. It is not necessary to eat chicken, lamb, fish or other non-vegetable protein sources. A healthy dose of paneer, tofu, sprouts and quinoa can also provide you with plenty of protein.
Myth 5: Too much is bad for the liver
Many people believe that excessive protein consumption can cause organ damage. Shivohaam also called this a long-standing myth, highlighting that there is no scientific evidence to suggest that protein intake causes liver or kidney problems unless one is dealing with a pre-existing condition.
January 14, 2026, 17:59 IST
