Protein Powders vs Whole Foods: Part I
This is a question that's constantly debated; which is the best source of nutrition, protein powders or whole foods? I've always had this question in the back of my mind, especially since today's high quality protein powders far exceed the first few generations of protein powders. However, if you research this and read the opinions of many professional bodybuilders and nutrition experts you'll find that most claim whole foods are superior to protein powders for both your health and building quality muscle. Whereas whole foods are indeed the most wholesome (no pun intended) source of nutrition, protein powders indeed have their place and serve a purpose.
by Jason M. Stallworth, posted on January 9th, 2012
TheMuscleProgram.com
Train with Passion
Whey Protein and Building Muscle: The Making of Protein Powders
Let's first take a look at how protein powder is made, specifically whey protein. Whey is derived from milk and is noted to be the highest quality source of protein available (even more so than whole food sources of protein, which is why this question is so common). Whey protein also has the highest level of BCAAs (branched-chain amino acids) than any food source. This goes without saying but we all know how important quality protein and BCAAs are to building muscle. Whey grants us lean muscle, decreased recovery time from workouts, and also has positive effects on metabolic rate. It's also quickly absorbed making it perfect for post workout shakes or meals. But that's just the basic semantics of whey protein. Over the years the quality of protein powders has become extremely advanced. For starters, there are different types of whey protein (means of processing are listed here as well) such as whey isolate, whey concentrate, micro-filtered, instantized, ultra-filtered, and hydrolyzed. Many of today's whey products contain a combination of these. Many whey protein powders may also include extras such as digestive enzymes and formulas to assist with nutrient partitioning. There are other types of protein powders as well such as casein and egg protein. Some of the whey products may contain these other types of proteins to allow for both fast and slow absorption.
Now let's briefly talk about the role that whole foods play in the muscle building process. One of the main contributions whole foods grants towards muscle gains as well as burning off fat is the overall nutritional value. Certain foods contain nutrients that are necessary for not only muscle recovery but more importantly for the body to function properly. If you're body doesn't get the nutrients needed then it won't matter how much protein you get; you won't build quality muscle.
A great example of whole food sources that contain protein along with other essentials are eggs. Whole eggs are high in protein, healthy fats, they help lower bad cholesterol levels while raising the good, and they're packed with amino acids as well as vitamins. Certain types of fish also contain natural healthy fats which offer numerous health benefits (which in turn equates to muscle building benefits) such as preventing heart disease, aiding in fat loss, lubricating joints, and can also help fight off several illnesses and diseases. Steak and beef are great sources of protein which also include B vitamins and can assist in strengthening bones. Pork and chicken are also packed with essential vitamins and nutrients.
Your body also needs a balance of carbohydrates and healthy fats that you won't get with protein powders alone (although many mix foods like bananas, milk and peanut butter in their protein shakes; this will be discussed in Part II of this article). Taking in carbs after an intense workout is beneficial to building muscle (I won't get into the specifics of simple and complex carbs for this article). Whole grains give your body the ability to fight off countless diseases and ailments. Fruits and vegetables are filled with vitamins, minerals, antioxidants, and can also prevent an array of diseases.
I could elaborate for pages upon pages on the benefits of consuming whole foods. The bottom line is whether you're into weight training or not, your body craves the nutritional value of whole foods. You need certain nutrients to fight off diseases, which would obviously get in the way of building muscle, and you need these nutrients to recover and rebuild muscle tissue. Let's not forget about our overall health and long-term quality of life.
A great example of whole food sources that contain protein along with other essentials are eggs. Whole eggs are high in protein, healthy fats, they help lower bad cholesterol levels while raising the good, and they're packed with amino acids as well as vitamins. Certain types of fish also contain natural healthy fats which offer numerous health benefits (which in turn equates to muscle building benefits) such as preventing heart disease, aiding in fat loss, lubricating joints, and can also help fight off several illnesses and diseases. Steak and beef are great sources of protein which also include B vitamins and can assist in strengthening bones. Pork and chicken are also packed with essential vitamins and nutrients.
Your body also needs a balance of carbohydrates and healthy fats that you won't get with protein powders alone (although many mix foods like bananas, milk and peanut butter in their protein shakes; this will be discussed in Part II of this article). Taking in carbs after an intense workout is beneficial to building muscle (I won't get into the specifics of simple and complex carbs for this article). Whole grains give your body the ability to fight off countless diseases and ailments. Fruits and vegetables are filled with vitamins, minerals, antioxidants, and can also prevent an array of diseases.
I could elaborate for pages upon pages on the benefits of consuming whole foods. The bottom line is whether you're into weight training or not, your body craves the nutritional value of whole foods. You need certain nutrients to fight off diseases, which would obviously get in the way of building muscle, and you need these nutrients to recover and rebuild muscle tissue. Let's not forget about our overall health and long-term quality of life.
The Power of Whole Foods for Building Muscle
So which is better for building muscle, whole foods or protein powders? If you had to choose between the two it's pretty obvious that whole foods are best. However, adding protein shakes to your nutrition plan along with whole foods can prove to be more beneficial than whole foods alone. For starters, your body needs to quickly absorb protein after intense workouts to start the muscle recovery process. Whey is hands-down the best source of protein to do the job (I must note that carbohydrates are also important post workout). Also, protein shakes can be a convenient means to maintaining a positive nitrogen balance between meals throughout the day which can enhance muscle growth. In Part II of this article I'll discuss adding whole foods to your protein shakes. The intent is still not to replace whole food meals but I'll give you some options and recipes for making high quality whey protein-based shakes and meals.
Protein Shake, Whole Food Meal, Protein Shake, Whole Food Meal...
