Protein powder vs meat

What is the advantage of taking protein powder? Why can’t I just eat protein in real food form?

As you probably already know, proteins are made up of amino acids and these are the building blocks of muscle. For exercise/fitness purposes we need protein to repair and build muscle tissue. Adding lean sources of protein into our diet also helps augment metabolism facilitating fat burning. The question is whether to use supplements or whole food - which is better? As with most topics in fitness and nutrition, the grey area is always larger than expected. Everyone is looking for the easy one word answer, but in reality it almost never exists.

If you listen to any bodybuilder, or read any bodybuilding magazines, protein powders and supplements are clearly indispensable to anyone who exercises regularly. So are you missing out by eating a high protein diet instead?

Unfortunately, as those magazines are also loaded with adverts for those self-same products they are endorsing, it is safe to assume that they are less than objective. So what’s the truth?

How do protein powder and protein supplements in general stack up against protein rich foods such as meat, beans, egg whites or dairy? The reality is that protein powders / supplements will not build more muscle than chicken or egg whites or any other whole food protein - their big advantage is their convenience.

I have always been an advocate of consuming whole foods as much as possible. What I mean by ‘whole foods’ is foods that have not been altered or broken down from their original, natural state, or at least as little as possible (e.g. whole turkey breast vs. packaged turkey meat slices). Some great whole food lean protein choices would be: chicken/turkey breast, egg whites, fish, cottage cheese, tofu, legumes, extra lean cuts of beef…etc. That being said, I have been consuming whey protein shakes and bars for the last 5 years. Let me explain - it all comes down to lifestyle. The reality is that like most people, I have extremely busy days. When I am seeing clients for 5 to 8 hours in a row, I don’t have time to slam down a chicken breast with sweet potatoes and asparagus (I’m getting hungry just thinking about it!). So I grab a shake or a bar, which gives me the right nutrients that I need to keep my body in check. By the way, I give my busy clients the exact same advice. Most people end up skipping meals, which is the worst thing you can do if you want lose fat and build lean muscle tissue. Protein supplements are a “No Excuse” solution for keeping up with your health plan.

Whey protein is now the most popular protein supplement, and is touted for having the highest biological value. This basically means that it is more easily broken down by our bodies than animal or vegetable proteins, and therefore quickly provides your muscle cells with the nutrients it needs after a workout. The reason for this is that whey protein is higher in essential amino acids and BCAA (branch-chain amino acids). It can also be a better source of protein for those of you wanting to lose body fat, because it is generally lower in fat and carbs then most whole food counterparts. Furthermore, whey uniquely contains certain aminos, which create a very powerful intracellular anti-oxidant called glutathione.

It is far easier to drink a protein shake than to buy, prepare, cook and eat poultry, fish or egg whites, particularly if you are at work or on the go. We all know that eating small, frequent meals is the best way to eat, whether you are aiming for muscle gain or fat loss, but for many people, eating this frequently is virtually impossible. 

Other than convenience, protein supplements offer few advantages over protein rich foods. Does that mean you shouldn’t take them? Absolutely not. There is no doubt that a protein shake is far better than grabbing a bar of chocolate or some take-away when you get the munchies.

They are also useful for those looking to lose weight, as increased protein intake (as long as you reduce your intake of carbs at the same time) are positively implicated in weight loss. The key to using them is to understand what they can and can’t do for you.

So at the end of the day, I say eat whole foods as much as possible, but when your schedule says otherwise don’t hesitate to grab a prepared protein supplement. Also, consider shakes and bars as an alternative snack or meal replacement to add variety and benefit to your dietary regime.

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