Let’s talk about protein. Chances are, you’re either overthinking it or not thinking about it at all. Maybe you’ve heard that eating too much will wreck your kidneys. Maybe you’re pounding shakes after every workout, but still not seeing the results you want. Or maybe you think protein’s just for bodybuilders.

At Hideout Fitness in Irvine, we coach all kinds of people: from first-timers to folks training like superheroes. Everyone seems to have questions (and a few myths) about protein.

So let’s clear some of that up.

5 Common Protein Myths (That We Hear All the Time)

We hear these in the gym, during consults, and yes, even from people who’ve been lifting for years. Let’s clear the air.

Myth #1: “I’ll just drink a shake after my workout. That’s enough, right?”

Not quite. Post-workout shakes are great (we love a good chocolate whey), but if that’s the only real protein you’re getting all day, you’re leaving results on the table. 

Your body needs protein spread throughout the day, not just crammed in at 6 p.m.

Try this: get some in at breakfast (eggs, Greek yogurt, protein oats), again at lunch, and again at dinner. Small, consistent hits = better muscle recovery and energy.

Myth #2: “Protein makes you bulky.”

Nope. Protein helps your body recover, build lean muscle, and feel full longer. You could double your protein intake and still not wake up looking like a linebacker; building serious size takes time, training, and a LOT of food.

What you’ll actually get? Tighter, leaner muscle, better strength, and fewer snack cravings.

Myth #3: “Too much protein is bad for your kidneys.”

This one’s been floating around for years, and it still scares people. Here’s the truth: if you have healthy kidneys, eating a high-protein diet is perfectly safe.

Here’s the deal: if you already have kidney disease (or don’t know you do), a high-protein diet, (especially one heavy in animal protein) can make things worse. 

A 2020 review in the Journal of the American Society of Nephrology showed that high protein intake may increase pressure in the kidneys (called glomerular hyperfiltration), which over time can lead to reduced kidney function.

But that doesn’t mean protein is dangerous for everyone. If you’re healthy and have normal kidney function, short-term studies show that your kidneys can generally handle the workload without a problem, especially if you're not going way overboard. 

So what’s the smart move? Stick with protein levels that support your goals (most active adults fall in the 1.2-2.0g/kg range), choose more plant-based sources when you can, and talk to your doctor if you have a history of kidney issues. 

At Hideout, we help you find the right protein balance without going to extremes.

Myth #4: “I get enough protein, I had a salad with chicken.”

But was that two ounces of chicken? Because that’s maybe 15 grams of protein, max. 

Depending on your goals and body weight, you might need 100–160 grams per day. One grilled chicken salad isn’t gonna cut it.

Not sure how much you’re getting? Most people underestimate it. That’s why we break it down with clients at Hideout. No guesswork, no tracking apps if you don’t want them. Just simple, realistic food habits.

Myth #5: “Protein bars are basically the same as real food.”

Some are solid. A lot aren’t. Many protein bars are glorified candy bars with a protein label slapped on top. 

Always check the ingredient list and protein content (aim for 15-20g minimum). And if it tastes like a chocolate-covered chemical? It’s probably not the best daily choice.

When in doubt, real food wins. Eggs, chicken, Greek yogurt, cottage cheese, tofu, tempeh, beans, you’ve got options.

How Much Protein Do You Actually Need?

Here’s the simple breakdown we give clients at Hideout Fitness:

Most active adults need somewhere between 0.7 to 1 gram of protein per pound of body weight per day. So if you weigh 160 lbs, that’s 110-160g of protein daily, depending on your goals.

And no, that’s not as wild as it sounds.

Here’s what 30 grams of protein can look like:

• 5 oz grilled chicken breast
• 1 scoop of high-quality whey protein
• 1 cup cottage cheese
• 1½ cups cooked lentils
• 1 small salmon filet

Split that across 3-4 meals and snacks, and it adds up fast.

Don’t Want to Count? Try This Instead

If you’re not into numbers (we get it), here’s a super easy rule of thumb:

• Fill ¼ to ⅓ of your plate with a protein source at every meal.
• Aim for a palm-sized portion of protein at least 3-4 times per day.

It’s all about being consistent enough to make progress.

How Hideout Coaches Make Protein Easy

We get it. You’re juggling work, family, gym time, maybe even trying to remember to drink water, and now you’re supposed to become a protein expert too?

That’s where we come in.

At Hideout Fitness in Irvine, our coaches aren’t just here to yell “eat more chicken.” We help you build a real-life protein plan that actually fits into your lifestyle, and that you’ll actually stick to.

Here’s how:

1. We Start with What You Already Like

Hate eggs? Cool, we won’t force them. Love smoothies? Awesome, we’ll help you make them work harder. 

Whether you're vegan, paleo-ish, or just “trying to eat better,” we help you build a protein game plan around what you’re already into.

2. We Show You the No-Prep Options

Not everyone has time to meal prep chicken and quinoa every Sunday. We get it. That’s why we teach you how to stock your fridge (or even your desk drawer) with quick, high-protein options. 

Think rotisserie chicken, Greek yogurt, edamame, even protein-packed soups and snacks from local spots around Irvine.

3. We Help You Build It Into Your Day (Without Logging Every Bite)

If you love tracking macros, cool. But if that makes you want to delete every fitness app you’ve ever downloaded, we’ll keep it simple. 

Our coaches teach easy visual methods and meal planning shortcuts so you hit your protein goals without tracking a single number.

4. We Keep It Local

Need grab-and-go ideas from Mother’s Market, Trader Joe’s, or Sprouts in Irvine? We’ve got you. Want to find high-protein meals that won’t wreck your macros at local restaurants? We’ll point you to the best picks nearby.

5. We Check In, Adjust, and Make It Real Life

Maybe you crushed your protein goal last week, then had three days of skipping meals and eating random bites of trail mix. 

No shame. That’s real life, and we’re here to help you reset, not guilt-trip you. Coaches like Coach Chay adjust your plan as life happens, not when it’s perfect.

Ready to Get Your Protein (and Your Progress) Dialed In?

You don’t need another macro app or a stack of protein bars you hate. You need a plan that fits your life, your goals, and your schedule. That’s exactly what we do at Hideout Fitness in Irvine.

Whether you’re trying to lose fat, gain muscle, improve recovery, or just feel better day to day, protein plays a major role. And we’ll help you get it right, without the stress, the guesswork, or the bro-science.

Book your free consultation today, and let’s build your plan together.

• No crash diets
• No random advice from the internet
• Just a smart, simple approach built around you

Strong starts here.