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What Food Should I Eat to Build Muscle? The Benefits of Protein Supplements

Whole foods or protein supplements?

It has been a controversy for years: are protein supplements necessary for athletes? Nutritionists argue that protein requirements can be met by whole food sources. They also claim that supplemental protein powders provide no benefits. As an athletic trainer, I disagree with this opinion.

While it may obviously be more fun to eat a big, juicy steak than a jug of protein, supplements can still provide superior benefits compared to whole food sources.

Where should protein be derived?

Most everyone will agree: protein should be derived from a variety of sources. Different protein sources have different amino acids, vitamins and minerals. The absence of any macronutrient, whether protein, carbohydrates or fats; or micronutrients, vitamins or minerals, can cause nutritional problems. So how do you stop this from happening? Try to get a range in your diet, including lean meat and chicken, eggs, low-fat cheese and milk, and fish.

But athletes today want protein sources that are convenient and don’t require much preparation, which would eliminate the chicken, beef and eggs. In this case, since the whole protein sources are few, the athlete simply will not eat enough of them.

Also, sources of dietary protein chosen for convenience may lack specific amino acids necessary for growth and restoration. Should this happen, while the grams of protein consumed appear to be adequate, there may be real deficiencies in the diet. Specific amino acid deficiencies can limit performance.

Protein supplements usually have fairly high-quality protein that doesn’t require meal planning, except that you have to remember to pick up your protein when you leave the house. Also, because these protein powders are often fortified with vitamins and minerals (two other aspects of a balanced diet that many athletes lack), they offer a simple source of other nutrients necessary for the highest possible nutrition and growth.

Protein Supplements Cost

Some believe that protein supplements are expensive compared to their protein content and that whole food sources are cheaper. But this is not true.

While protein supplements can be a bit more expensive in some cases, they are not significantly more expensive than whole food sources in relation to per forty grams of protein. Most protein supplements, which have about forty grams of protein, twenty-four grams of carbohydrates, and three grams of fat, are substantially cheaper (and obviously more nutrient-fortified) than the fast food meals that many athletes choose over cooking half a pound of chicken or preparing a dozen egg whites. Also, since many food sources contain other carbohydrates and fats, if someone wants to increase protein consumption with a negligible increase in calories, fat and carbohydrate-free protein powders are best.

Protein Digestibility

A final benefit of protein supplements is that they are designed to be absorbed more quickly than whole protein sources. In addition to fast digestion, a very high percentage of good protein powders are completely assimilated due to the amino acid profiles of the supplements and the lack of lactose or fat. Today, many supplemental proteins are also partially broken down during production. This means that they do not require as much processing for digestion.

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