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

Whole foods or protein supplements?

It’s been a controversy for years: Are protein supplements necessary for athletes? Nutritionists say that protein needs can be met from whole food sources. They also claim that supplemental protein powders provide no benefit. As an athletic trainer, I disagree with this opinion.

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

Where should proteins be derived?

Most everyone will agree: Protein should come from a number of sources. Various protein sources have different levels of amino acids, vitamins and minerals. The lack of any macronutrient, be it protein, carbohydrate or fat; o micronutrients, vitamins or minerals, can cause nutritional problems. So how do you prevent this from happening? Try to get a range in your diet, including lean meats and chicken, eggs, low-fat cheese and milk, and fish.

But today’s athletes want protein sources that are convenient and don’t require much preparation, which would do away with chicken, beef and eggs. In this case, because whole protein sources are few, the athlete simply won’t eat enough.

Additionally, dietary protein sources chosen for convenience may lack specific amino acids needed for growth and recovery. In this case, while the grams of protein consumed may seem adequate, there may be real deficiencies in the diet. Special amino acid deficiencies can limit performance.

Protein supplements usually have fairly high quality protein that require no meal arrangements, except the need to remember to collect your protein when you leave the house. Plus, because these protein powders are often fortified with vitamins and minerals (two more aspects of a balanced diet that many athletes lack), they offer a simple source of other nutrients needed for the most nutrition and growth possible.

Cost of protein supplements

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

While protein supplements may be a little more expensive in some cases, they are not significantly more expensive than whole food sources per forty grams of protein. Most protein supplements that contain about forty grams of protein, twenty-four grams of carbohydrates and three grams of fat are substantially cheaper (and obviously more nutrient-dense) than the fast food meals many athletes would prefer to cook a pound of chicken or preparing a dozen egg whites. Also, because many food sources contain other carbohydrates and fats, if someone wants to increase their protein intake with negligible increase in calories, fat- and carbohydrate-free protein powders are best.

Protein digestibility

One final benefit of protein supplements is that they are designed to be absorbed more quickly than whole protein sources. In addition to rapid digestion, a very high percentage of good protein powders are completely assimilated due to the amino acid profiles of the supplements and lack of lactose or fat. Nowadays, many supplemental proteins are also partially broken down when they are created. This means they don’t need as much processing before digestion.

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