Protein is a hot topic these days, and it’s easy to see why. “Protein builds every tissue in our body—muscles, bones, organs, skin, and hair,” says Rachel Gargano, a registered dietitian. It also helps keep our immune system strong and supports hormone production.
People often wonder whether protein powder is better than getting protein from real food. Let’s take a closer look at both options.
The Perks of Real Food Protein
Whole foods like chicken, fish, lentils, and beans provide not just protein but also other vital nutrients. Gargano points out that animal proteins contain micronutrients like B12, iron, and zinc, while plant proteins offer fiber and antioxidants. These extra nutrients work together to keep you healthy.
Moreover, whole foods tend to be more filling. “They take longer to chew and digest,” Gargano explains. This can help you feel satisfied longer, making it easier to make better food choices later on.
Benefits of Protein Powder
Protein powder is concentrated protein made from sources like whey, soy, or pea. Gargano notes that a couple of scoops can give you over 20 grams of protein, useful for people struggling to meet their daily needs. It’s especially handy for those on plant-based diets who might find it tough to get enough protein.
A recent study in the Nutrition Journal shows that protein powders combined with resistance training can help people with obesity build muscle. Since protein powders are quickly absorbed, they can be beneficial right after a workout to aid muscle repair.
Drawbacks of Protein Powder
However, it’s important to note what protein powders lack. “They often miss out on the vitamins and minerals found in whole foods,” warns Lauren Manaker, another dietitian. Moreover, protein powders are processed foods and not as closely monitored by the FDA. So, choosing a high-quality protein powder with minimal additives is crucial.
How Much Protein Do You Need?
Experts recommend getting most of your protein from whole foods. Manaker suggests limiting yourself to one serving of protein powder daily and filling the rest of your protein intake with real food. This way, you get all the nutrients you need.
Building Muscle: Food vs. Powder
While protein is crucial for muscle growth, other nutrients like omega-3 fatty acids and vitamins also play roles. Research in Maturitas suggests that these additional nutrients come primarily from whole food sources, underlining the importance of a varied diet.
So, Which is Better?
“Whole food proteins are healthier because they bring a variety of nutrients,” says Gargano. If you’re aiming to increase your protein intake, focus on whole foods as much as possible. That said, a good protein powder can help you meet your needs without completely replacing real food.
In the end, balance is key. Enjoy the nutritional benefits of whole foods, but don’t hesitate to use protein powder as a helpful supplement when needed.
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