Protein Snack Myth Busting: Exposing Protein-Based Myths & Rumors

Protein Snack Myth Busting: Exposing Protein-Based Myths & Rumors

Protein is an essential building block that our body needs to build, grow, and thrive. It is in every aspect of your body, even your cellular structures. Even still, protein is a macronutrient that is often misunderstood and not deemed as important as carbohydrates or essential fats. The good news is that more and more people are coming around and heralding protein as a champion of many diets. However, with increased fame comes a little notoriety. This has led to a bunch of myths about protein use from every corner of the internet. Let’s explain and debunk a few of those protein myths that many might believe to be true, followed by our suggestions for better protein snack choices to have and enjoy.

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What are Some of the Most Common Protein Myths?

The words 'Protein Myths' written on a chalkboard placed on a bunch of high protein foods

It’s time for some myth busting! If you had ever seen the show MythBusters, it was about presenting a well-known myth and debunking it, proving it right or wrong. With protein, there are some common myths that have been passed around the table, and it is time to come clean and put those rumors to rest.

Myth #1: There’s not enough protein in plant-based foods.

Well, I am glad to break it to you, because plant-based foods are rich in protein. Believe it or not, but Quinoa, a plant-based food, is one of the most notable protein-rich grain that is out there. Not only is it delicious, but this little seed contains 8g of protein per cup.

Myth #2: You can’t have ‘too much’ protein.

This is self-explanatory. You can most certainly have too much of anything when you are eating it. When you indulge in too much protein, you eat in excess of calories, which can place strain on your kidneys. As mentioned in other blogs, it is recommended to make sure to not eat more than 40g of protein in a single meal to prevent future health issues.

Myth #3: Protein shakes/bars are better substitutes vs. their “natural protein” counterparts.

The natural food products that do not come equipped with a multitude of other ingredients is always better than what has been packaged. For example, although protein shakes and protein bars make delicious, indulgent snacks, it will never beat an original hard-boiled egg, handful of almonds, or lean chicken breast. With those protein snacks, what you see is exactly what you get.

Myth #4: Simply eating more protein = more muscle mass.

Just like how eating more protein does not make you healthier, eating more protein does not guarantee you will gain more muscle. In fact, if you eat too much protein but not add more exercise to your workout routine, the extra protein can be turned into fat storage, resulting in weight gain. It can also cause other bodily systems under stress, for example, your kidneys.

Myth #5: You must have a “complete protein” during every meal.

A ‘complete protein’ represents getting enough of the 9 essential amino acids your body needs in a full day. Remember the word full, as in not in every individual meal, but total. Somehow it is judged that we need a complete protein in a single serving instead of a day’s worth of protein, which is solely incorrect.


Great High Protein Snack Ideas

Table setting of several protein snacks like Black & White Cookies and Mini Protein Cakes from Barbell Bake Shop

Normally when you think of the word ‘snack,’ the word protein might not come after. However, there are some great treats that can be enjoyed and consumed knowing that they come high in protein, so your body is both satisfied and nourished. Here are a few treats that are high in protein and delicious:

  1. Greek Yogurt
  2. Peanut Butter
  3. Fresh Grapes
  4. Egg Muffins
  5. Barbell Bake Shop’s Chocolate Brownie
  6. Pumpkin Seeds
  7. Salmon and Cucumber Bites
  8. Barbell Bake Shop’s Black & White Cookie
  9. Baked Spiced Chickpeas
  10. Turkey Roll-Ups

For a closer look at some more great high protein snack ideas, check out our other article called: What Snacks are High in Protein?


Always Talk to Your Nutritionist or Doctor

It is always suggested to speak with your doctor about what your body needs to have a well-rounded diet that is based on your specific goals, dietary restrictions, and overall health. Your diet is going to be different from someone else, so if you are told that you need to do the same thing as your next door neighbor, always verify it with your doctor before making a shift in your nutrition plan.


Barbell Bake Shop has a Passion for Delicious On-the-Go Protein Snacks

Now, make sure not get caught up in the hype that some may say about these protein myths. Make sure to always do your own research to verify what they are saying, because you do not want to get caught up in the wrong crowd. Better yet, as we mentioned above, make sure to consult with your nutritionist or doctor about these protein diets and myths. It is important to understand and distinguish the difference between other myths versus facts that surround protein. It never hurts to ask for a second, or third, opinion.

Barbell Bake Shop is your go-to expert for finding the right post-workout protein snack. We not only know what works well for your body but will also take the taste and enjoyment into consideration. Having the right combination of essential macronutrients is very important for your body’s growth and overall wellness. We believe in providing you with 100% transparency when it comes to the ingredients we put into our snacks. Check out the ingredients of our protein-powered snacks here: And when it comes time to grab your next protein snack, check out our current selection below. Happy snacking!

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