Including proteins in your diets is a very healthy way to meet the requirements of your daily nutrient intake. They are quite abundant in a number of ways.
There are plant and animal protein sources- which are natural. And there are supplements too which are usually packaged in form of powder most times.
The controversies engendered by both forms of protein are quite interesting. As a matter of fact, if you track the success stories of most bodybuilders, you’ll realize a steady consumption of protein did the trick.
But the question which confuses most people is which of these is actually the best- natural foods or powders.
To find out which one is better, there are some factors that would have to be considered. And by putting both side by side, we’ll discover their comparative advantages as well as their disadvantages.
And while we’re at it, let’s take a look at why they are necessary in the first place.
Here’s Why You Need to Take Protein
As you probably already know, proteins are the building blocks of amino acids. They are primarily responsible for building, maintaining and repairing your muscles.
Performance athletes and gym rats that eat protein-rich diets while working out usually experience more muscle mass, strength, energy, stamina.
It has even been observed that it aids faster recovery from strenuous exercises.
Summing this up, the benefits offered by these nutrients are far too great. Therefore, it should be added to your daily diet regimen.
Other benefits are listed below.
- It provides the body with amino acids needed for muscle development through protein synthesis.
- It provides support for tissues and cells.
- It boosts metabolism.
- It has thermogenic effect or fat burning properties.
- It boosts the formation of the blood cells.
- It has immense anabolic effect thereby enhancing muscle growth and development.
- It resists the attack by pathogens in the body.
- It aids efficient delivery of nutrients within the body.
- It boosts the body’s immune system.
- It provides the means for protein deficient people to get the nutrients they need.
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Comparing Powders And Natural Foods
It’s time to put a face to the mask and call a spade a spade.
To say the least, both proteins are very impressive in their own ways and I’ll clarify that up in a moment.
<> Protein Powders
These powders are made from natural protein sources but through a refined process.
Understanding that we cannot always get the complete nutrient from our diets, supplements have become necessary.
These complement what we get from our natural foods to provide more physical and improved health benefits.
The most popular powder that you’ll find on the shelves of many supplement stores is whey. It has been around for a while and has proven very beneficial to most bodybuilders and athletes.
Considered occasionally as a perfect meal replacement supplement, it can be taken before, during or after a heavy training session.
However, this is not like a one-size-fits-all situation. While it has its good sides, its potential downsides cannot be overlooked.
The Pros
- These supplements are easily digested- a major advantage of whey over casein, another component found in milk. Because of their enhanced bioavailability, nutrients are easily transported to where they are needed.
- It is very convenient. It’s designed to be taken on-the-go when you barely have the time to prepare a healthy meal. This makes it a handy companion whenever you feel you need a boost.
- Its versatility is one outstanding quality it possesses. They can be made into almost anything- smoothies, recovery snacks, protein bars. It is even used in most baked products such as cakes.
- It has a longer shelf-life than some natural sources.
- It is one of the fastest ways to increase your protein uptake which is not typical to get in a single meal although this comes at an extra cost to you since you’ll require more supplements to make up for your nutrient shortage.
- High quality brands are cool because they support your varying body needs.
| Here are few more good and the bad of PP |
The Cons
- Some brands might contain impurities, unknown ingredients in the guise of proprietary blend of ingredients which have not passed standard clinical tests.
- They are usually quite expensive compare to whole natural foods.
- Most of these supplements are not being regulated by the FDA. However, more research is needed to discover the one that works for you without causing any problems.
- Powders have a taste that’s not pleasant in any way. However, mixing it with your favorite beverage, milk or juice is certain to do justice to that.
- They are usually saturated with artificial sweeteners and flavors that could be detrimental to your health.
- Side effects such as nausea, vomiting, bloating and stomach cramps are commonly experienced by most users particularly those with known allergies and lactose intolerance.
| What to do if you are pregnant? |
<> Natural Foods That Are Rich In Protein
Protein-rich foods on the other hand are those that are naturally occurring. Found in most plant and animal diets, they provide the most incredible benefits you’ll find compared to other nutrients such as carbs and fatty foods.
While this is said, natural foods do not offer all the proteins your body desires most times. But you can get enough of these nutrients from supplements.
And this is because of the biological value (BV) of various protein sources say, whey protein versus other whole foods.
Some natural foods available are listed below.
- Eggs
These are natural protein foods sourced from animals and are quite abundant in a lot of nutrients. They contain a percentage of healthy fats and amino acids.
- Fish
There are different types of fishes you can eat yet they all provide high profile nutrients to your body.
Some people prefer fishes to red meat because it is easily digested so your body can utilize the nutrients therein.
Fishes are contain omega 3 as well as fats and oil which in can help boost the immune system (fighting off diseases), improve mental function, prevent heart related diseases and also enhance joint health.
- Beef
Beef or meats in general are awesome when it comes to packing the necessary nutrients needed by your body.
Chicken breast, steak contain some huge amino acid potential as well as other vitamins which helps to build muscles and also strengthen the bones through the production of calcium.
- Beans
Some plant-based foods are also a great place for sourcing your nutrients. And beans are not excluded.
These legumes have high fiber content while also containing other minerals such as calcium, iron and amino acids necessary for the formation of a healthy body.
- Nuts and Seeds
They are very nutritious and a healthy substitute for junk foods which do nothing but contribute to your increased calorie intake.
These nuts and seeds include almonds, flax seeds, chia seeds, sesame seeds, and peanuts. Nutritious as they are, they are quite abundant in healthy fats that benefit the heart, vitamins, minerals and protein.
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.
| An an advice for vegans and vegetarians… |
The Pros
- Natural foods. As the name implies, are nature’s perfect gift to humanity. They do not contain sweeteners, sugars or artificial s flavors.
- They increase satiety. That is, they fill you up much longer reducing the tendency of reckless eating habits.
- Foods often offer well balanced meals with necessary carbs, fats vitamins and minerals.
- They are cheaper than powders.
- There are hardly any side effects.
- Being available in plant and animal forms, it caters to different individual needs of vegetarians and generic eaters.
The Cons
- Preparing it is quite time consuming.
- Unlike supplements whose nutrient amounts are being specified, you need to take caution when taken whole foods so you do not take excess.
- Plant-based foods often have incomplete protein content therefore making it necessary to create a balance by getting it from supplements or animal products.
Final Verdict
People with small appetite will find it difficult to meet their protein requirements through diets. In that case, supplements would help.
But you need to know what exactly what you’re taking. Do not be too trusting and learn to read the labels of your favorite brands to ascertain if they can actually help.
If you feel you’re getting enough from your diets, then it might not be necessary to patronize supplements. You should seek medical assistance if you are not sure of the brands to patronize.
Summarily, it is worthy to note that both protein sources are actually designed to complement each other in terms of the nutritional benefits they offer.
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