The six claims the grid pushes back on
The grid addresses six recurring protein myths: that the body can only use about 30 grams per meal, that high protein damages healthy kidneys, that protein leaches calcium from bone, that nighttime casein is uniquely necessary, that BCAA supplements are essential, and that there is an easy-to-reach unsafe upper limit. Each cell is a claim that is either overstated or unsupported in healthy adults.
Grouping them shows a pattern: most myths take a real but narrow finding and stretch it into a blanket rule.
What the cautious reading actually is
A larger single dose does raise muscle protein synthesis less efficiently than the same protein split across meals, but the excess is still used for other purposes rather than wasted. High protein transiently raises filtration in healthy kidneys without evidence of long-term harm, and modern data do not support net bone loss from protein. BCAAs are not required when complete protein intake is adequate.
The important caveat is the word healthy: people with existing kidney disease or other conditions can have genuinely different protein needs, which is exactly where individual medical advice matters. This grid is general educational information, not guidance for anyone with a diagnosed condition.