If you’ve spent any time in the fitness corners of social media, you’ve probably heard about “protein” as an important part of a fitness routine. And if you’re anything like me, you may recall learning something about protein as part of a healthy diet when you were a kid, but not much more than that.
It was part of the food pyramid, right?
Well, just like our understanding of a healthy diet has evolved since I was a kid, (goodbye, food pyramid; hello, Healthy Eating Plate!) our understanding of how protein helps us build muscle has deepened over time. And with that have come many more options for making sure you have an adequate amount of protein in your diet.
You can learn about how much protein you need to build muscle in our article, “Is 100 Grams of Protein Enough to Build Muscle?” which breaks down ideal protein intake based on body weight and fitness goals. But, briefly, you should know that protein is a vital component of muscle repair, muscle growth, and muscle recovery. More specifically:
It’s pretty clear that protein is a vital part of building muscle. But here’s where things become less clear: is the best way to add protein to your diet through protein supplements, or through whole foods?
There’s no simple answer to this question. In the end, it comes down to what makes the most sense for your goals, your dietary preferences, and your training intensity.
Read on to find out why all protein options aren’t created equally, and why that’s ok. We’ll check out the pros and cons of different options. More specifically, we’ll explore the nutrient density, absorption rates, and cost-effectiveness of both protein supplements and whole foods.
By the time you finish reading this article, you’ll understand how to take the next steps to strategically incorporate protein supplements and protein-rich whole foods (depending on your preferences and goals) into your muscle-building plan.
Let’s get started!
The first thing we’ll explore is the world of protein supplements.
It’s important to note that the term “protein supplement” is a general term. There are actually different types of protein supplements available, including:
Protein supplements have some useful benefits as opposed to whole foods.
But there are drawbacks to relying solely on supplements for your protein intake.
First, compared to whole foods, supplements lack micronutrients, which are vital to our health.
Second, supplements can be expensive. Depending on your budget, they might be cost prohibitive.
Finally, some supplements have additives such as sweeteners and artificial flavors that you may not want in your diet. If you choose to add a protein supplement to your routine, review the ingredient list so you know for sure whether it includes these kinds of additives or not.
Next let’s talk about whole foods as a protein option.
Remember when we said that micronutrients are critical for health? One of the great things about whole foods as a protein source is that they contain not just the macronutrient protein, but lots of important micronutrients, too. All of these nutrients are important for building muscle.
Some whole foods that are high in protein and beneficial for building muscle include lean animal-based whole foods such as chicken, beef, eggs, fish, and dairy.
Be sure to choose lean cuts of meat to add to your diet. Animal products tend to be higher in saturated fats, which can be detrimental to heart health. Lean meats have lower levels of saturated fat.
Plant-based whole foods can also be great sources of protein. Lentils, beans, tofu, quinoa, nuts, and seeds can all provide you with the protein you need for muscle building.
One thing to note about plant-based protein sources is that individual sources of plant-based protein are too low in essential amino acids to be considered complete sources of protein. So if you’re choosing to add only plant-based protein sources to your diet, be sure to eat a wide variety in order to get all the essential amino acids you need to build muscle.
Now that we have a basic understanding of the pros and cons of both protein supplements and whole foods, let’s compare them.
We’ll explore how they stack up against each other in four key areas:
First up, let’s talk nutrient absorption and bioavailability.
One of the benefits of protein supplements like whey and casein is that they are absorbed by the body quickly. Whey protein in particular is considered a “fast-digesting protein supplement.”
But as we’ve discussed, protein supplements lack additional nutrients like fiber and micronutrients. So although they’re a good source of protein, you’d need to include additional sources of nutrients to get the full nutritional benefits you need for building muscle.
Whole foods, unlike supplements, digest much slower. Whole foods also contain a bunch of valuable nutrients beyond just protein, and we know from research that these nutrients are “bioavailable” - which means that our bodies absorb and use these nutrients in important ways.
Not all supplements have verified claims about their bioavailability. In fact, many supplements are unregulated, so they can claim to be more bioavailable than they may actually be. They still might be a great source of protein, but it can be useful to approach unverified claims with a bit of skepticism.
As mentioned above, supplements can be expensive.
According to a recent study, Americans spent about $45 billion on supplements in 2023. And when broken down into individual spending habits, this was about $510 a year on average.
The thing to keep in mind about averages, of course, is that this means that some people were spending less than $500 on supplements in 2023, but many people were also spending more.
Depending on your budget, an additional $500 or more a year on supplements may not be in the cards for you.
And since you’re likely going to the grocery store anyway, it might be more cost-effective for you to simply make different choices about what you’re buying, rather than spending more money on expensive supplements.
Another thing that’s worth comparing between protein supplements and whole foods is their sustainability and environmental impact.
Overall, since protein supplements are either derived from plants or are byproducts of food processing, their carbon footprint is surprisingly low. In fact, while research on the sustainability of supplements is only just beginning to be published, studies have already shown that protein supplements are actually more sustainable than many protein-rich whole foods.
That said, protein rich whole foods and protein-supplements both run into the same sustainability problems. The way that we currently produce food globally has a negative impact on the environment. Within that, plant-based proteins are generally considered to be more sustainable than animal-based proteins.
We already know that protein is a significant part of the equation for building muscle.
So if you aren’t already getting enough protein in your diet, you should add protein in whatever form works for you. We’ll talk more about that below.
But in the debate over supplements vs. whole foods, one big difference is of course that whole foods include a whole host of other nutrients that are also important for building muscle. Both can play a role in your fitness journey, but they do serve different functions and can support your muscle building in different ways.
So if you’re looking to add more protein to your diet, how do you decide between adding protein supplements and adding protein-rich whole foods?
Great news: you don’t have to choose! You can use both, depending on your preferences, circumstances, and goals.
Here are some general recommendations:
In the end, it’s about finding strategies for upping your protein intake in ways that work for you. This won’t look the same for everybody, and that’s ok!
Protein is a significant part of the process of building muscle.
But there’s no right answer when it comes to adding protein into your diet. You may see some fitness influencers on social media telling you that protein supplements are the BEST option for upping your protein intake, and you may see others telling you that whole foods are the ONLY way to go.
But the truth is, both protein supplements and whole foods can be useful in your fitness journey. The trick is that you need to evaluate your current diet, schedule, and goals, and make decisions about adding protein sources that work for you.
Not sure where to start?
Trainwell’s trainers can help.
With trainwell, you work with a certified personal trainer of your choice, and you work out anywhere, anytime.o. Many of our trainers also carry nutrition certifications and can provide some guidance on healthy eating habits, including strategies for upping your protein intake in ways that are sustainable for your life.
Most importantly, they stick with you as a source of encouragement and accountability.
Ready to get started? Great! Trainwell offers a free 14-day trial so you can see if this personal training experience provides everything you’re looking for, including support for your nutritional goals.
Explore trainwell’s 14-day free trial to find your next personal trainer: https://join.trainwell.net/
Written by Ella Browning.
