A science-backed guide to protein, supplements, and real nutrition for men. Understand what your body truly needs for strength and performance.
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.
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.
