Protein Powder vs Food: Should You Do Both?
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Protein is an essential macronutrient, especially for people whose goal is muscle gain. There are many ways to ingest protein, ranging from protein rich foods like beef and quinoa to protein supplements.
While it is expedient to eat as much natural, minimally processed food as possible, many people still use protein powder and other supplements to increase their protein intake. So, what is the best way to incorporate protein powder into your diet? Should you even use it at all?
Consuming protein from both whole food sources and protein powder can be beneficial. However, choosing to get your protein only from food allows you to provide your body with additional nutrients while minimizing the artificial sweeteners and other ingredients that are present in powders. Still, protein powder is more convenient than food, and neither option really costs more than the other.
Continue reading to learn the answers to your questions and more!
Is It Better to Eat Whole Foods or Protein Powder?
Nothing can take the place of whole, natural foods in a healthy diet. So, it is expedient to eat whole foods as much as you can and use protein powder as a supplement. Here’s why:
Whole foods are more nutrient-dense. In many whole food options, you’d find other nutrients, such as vitamins and minerals, that also contribute to maintaining a healthy diet.
Whole foods are more satiating. Whole foods, especially lean protein rich food, are more satiating, as they keep you fuller for longer.
Additionally, prioritizing whole foods means you’re less susceptible to regular illnesses and diseases, as consuming a variety of healthy nutrients strengthens your immune system.
Protein powder still has benefits, so finding a good balance between whole foods and protein powder is best for optimal fitness progress.
If you are looking for a grocery list that includes high-quality protein sources and will support both your weight loss and muscle growth goals, check out our Healthy Transformation Grocery List for ideas.
Is Protein Powder a Good Substitute For Food?
As stated above, whole foods are essential for the nutritional value that they provide. However, you may not always have access to whole foods. For example, if you have to go to work, you may not be able to properly meal-prep. In such situations, simply carrying protein powder (affiliate link) or protein shakes (affiliate link) with you can be a good way to get your protein in.
Nonetheless, it is still important to eat real food as regularly as you can. Getting your nutrients from protein powder alone may be inimical to your health and fitness in the long term.
Is It Better to Eat Chicken or Protein Powder?
Chicken provides a wider range of nutrients and fits more easily into a balanced diet. Also, more natural protein sources like chicken are more satisfying, thanks to their high fiber and water content.
Getting in all your essential amino acids is also important. You see, your body needs about 20 staple amino acids. Nine of these are deemed essential because your body does not make them. This means that you have to get them from your diet.
Now, one surefire way to get all your essential amino acids is eating animal protein. If you eat a balanced diet with animal protein, all the nine essential amino acids are covered. Plant-based food options, on the other hand, may not have all the nine amino acids, so you need to mix a variety of plant proteins in order to avoid deficiency.
Chicken is obviously a better choice for getting all amino acids as it is animal protein. Animal-sourced protein powder, like casein and whey protein, would also contain all the essential amino acids. On the other hand, plant-based protein powder options may be deficient. So, if you only consume plant-based protein powder, check the nutritional information. And just to be safe, ensure that you eat a variety of whole food, plant-based options.
Regardless of the possible nutrient disadvantage, protein powder still has some perks over chicken. It is convenient and easy to make. Also, protein powders are designed to be rapidly and easily digestible, helping with muscle protein synthesis.
Another benefit of protein powder is its low-calorie feature. Some brands can give you about 25 grams of protein with just over 100 calories, making protein powder a great source of lean protein. This is particularly helpful if you’re trying to reduce your calorie intake and still get enough protein.
Ultimately, it is best to get the bulk of your protein from natural, whole foods like chicken. While protein powder can be of immense help, it may also contain some additives and artificial ingredients that are not good for you.
Is Protein Powder or Food More Expensive?
At a glance, protein supplementation options like protein powder seem more expensive than protein from food. However, there are multiple factors affecting the price of food, such as quality. For example, organic or grass-fed options are likely to cost more.
Subsequently, your dietary needs and specific health and fitness goals should determine the favorable option. For example, if you’re prioritizing muscle growth, protein powder could be a cost-effective way to meet your protein requirements in the long run, even less expensive than beef, chicken, and plant-based protein options.
What Foods Are High in Protein?
There are many high-protein food options out there. To give you a general idea, we have outlined five examples detailing how much protein (per 100 grams) they have and other nutrients they provide your body.
Chicken Breast
Offering about 31 grams of protein per 100 grams, chicken breast is a high-quality lean protein source. It is a good source of B vitamins, including B6 and niacin, which help with brain health and metabolism. You can also get minerals like phosphorus and selenium from this food item.
Because chicken breast is lean, it is a fine option for people looking to lose and maintain weight. Of course, it’s also a fairly easy way to reach your protein requirements using whole foods. You can cook chicken breast in many different ways. This versatility makes it easy to incorporate into different meals and diets.
Eggs
Eggs only provide about 13 grams of protein for every 100 grams. However, they provide a wide range of micronutrients, including vitamin D, vitamin B12, choline, and selenium. In egg yolks, you can find healthy fats and antioxidants, such as lutein and zeaxanthin, which benefit eye health.
Even more, eggs are quite versatile. You can boil, poach, fry, bake, steam, or make them scrambled. You can also use them to make omelets and quiches. Eggs are one of the less expensive protein sources, so they’re a good call if you want to cut costs.
Greek Yogurt
Greek yogurt is thicker and creamier than regular yogurt because it goes through a straining process that removes a good amount of sugar and lactose. With nutrients like calcium, B vitamins, and probiotics, this food item supports bone and digestive health.
Containing 10 grams of protein per 100 grams, Greek yogurt is a versatile snack. It goes with both sweet and savory dishes, blending right in with many mixtures.
Salmon
Salmon offers about 20 grams of protein per 100 grams. The food item is also a great source of Omega 3 fatty acids, known for their anti-inflammatory and heart-health properties. You can grill, bake, smoke, steam, or poach salmon. You can also prepare it en papillote or sous vide.
Lentils
Lentils are a fiber-filled, plant-based protein source that aids in digestion. Alongside 10 grams of protein per 100 grams, this food item also offers nutrients like phosphorus, manganese, and folate.
Lentils are a staple ingredient in different dishes like stews, soups, and salads. Additionally, the fiber and complex carbohydrates they contain make them beneficial for energy management and blood sugar control.
Final Thoughts
Protein powder is just a supplement that is usually processed from more natural protein sources. This means that you don’t need it. You’re fine ingesting protein through more natural, healthier options like the ones outlined above.
However, protein powder is still beneficial for various reasons. It is convenient to make and use, and it is easily digested and absorbed by the body. If you have to eat a lot of protein every day, using protein powder to supplement food is fine. Just make sure that your diet mostly consists of whole, natural foods so that you benefit from all the micronutrients that those can offer.
Frequently Asked Questions
Do you really need protein powder?
Protein powder is simply a protein supplement. So no, you don’t really need it. However, it can be highly beneficial to your fitness journey, as it can help you ingest enough protein. Also, protein powder can foster recovery, helping you gain muscle mass faster.
What are the cons of protein powder?
Protein powder may contain a lot of artificial additives which are harmful to your health over time. Also, many protein powders are made with allergens like soy, dairy, and gluten. It is important to thoroughly read package labeling so that you know exactly what you’re ingesting.
Is it safe to have protein powder every day?
Protein powder is a convenient way to ingest protein if you have problems eating enough protein. However, consumption should happen in moderation, as many brands contain artificial additives and sweeteners. One or two scoops for a daily protein shake works just fine for the average person, depending on the brand. Also, it’s best to eat whole foods as much as possible for optimal health and nutrition.
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
