India, Feb. 27 -- We keep hearing about protein everywhere: in gym locker rooms, across social media, and in everyday diet conversations. It is that essential macronutrient that packs a powerhouse of benefits and that you can't function without. Over time, protein has moved from being a kitchen staple into a lifestyle statement. Powders, ready-to-drink shakes, and 'complete' protein bars now crowd the shelves of supermarkets. Scroll through Instagram, and you'll find health influencers snack smarter; swapping chips for Greek yoghurt, lentils and quinoa. As mindful as they may be, many people still harbour misconceptions and false notions surrounding this key molecule. On World Protein Day, today, we have experts break it down for you. Experts say that a well-planned vegetarian diet can provide adequate protein as well as EAA (Essential Amino Acids) through plant and dairy sources. While many plant protein sources are incomplete - meaning they lack one or more of the nine essential amino acids - they can be combined with other food groups to make up a complete protein. Combining foods like pulses, dairy, soy, nuts, and grains improves protein quality. For example, peanut butter with whole wheat toast, rice and moong dal khichidi with veggies. Even a simple pairing like hummus with pita bread or rajma with brown rice can provide a more balanced amino acid profile. Experts suggest that protein supports satiety and regulates appetite. It helps conserve and preserve lean muscle mass that undergoes wear and tear, supporting metabolic activity, especially during weight loss. Adequate protein intake is linked to better body composition rather than fat gain when calories are monitored (requirements vary from person to person, depending on age, activity levels and individual goals). In recent years, the surge in gym culture has come with increasing pressure to load up on protein supplements, sometimes recommending intakes as high as 1.5 to 2 grams per kilogram of body weight, all in pursuit of an idealised body image defined by bulging muscles. But experts caution that this can harm the kidney if not taken the right way. Protein intake and kidney disease have a long and close association. Excessive protein over time can put undue strain on the kidneys, even in otherwise healthy individuals. You usually see gym-goers carrying their protein shakes to the gym and chugging them as soon as their workout is done. It is popularly believed that you should consume a protein shake within 30 minutes of a workout, but that may not be necessary. Instead, you can divide 20 grams of protein and consume it throughout the day. The key to protein intake is moderation and not letting myths or extremes dictate your diet. With inputs from Dr Nupur Krishnan, clinical nutritionist, Dr Hemal Shah, consultant nephrologist, Zainab N Gulamhusein, clinical dietician and sports nutritionist, and Rima Desai Rao, dietician and clinical nutritionist...