| Whole Foods or Protein Supplements? | | | | for needing to recall to pick up your protein as you |
| It's been a controversy for years: are protein | | | | leave the house. Also, because these protein powders |
| supplements needed for athletes? Nutritionists claim | | | | are often fortified with vitamins and minerals (two |
| that protein requirements can be met by whole food | | | | other aspects of a balanced diet that many athletes |
| sources. They also assert that supplemental protein | | | | are missing), they offer a simple source of other |
| powders provide no benefits. As an athletic trainer, I | | | | nutrients needed for the highest possible nutrition and |
| don't agree with this opinion. | | | | growth. |
| While of course it may be more fun to eat a big, juicy | | | | Protein Supplements Cost |
| steak than a jug of protein, supplements can | | | | Some believe protein supplements are costly |
| nevertheless provide superior benefits compared to | | | | compared to their protein content and that whole food |
| whole food sources. | | | | sources are cheaper. But this isn't true. |
| Where Should Protein Be Derived? | | | | While protein supplements can be a little more costly in |
| Most everyone will concur: protein ought to be derived | | | | some cases, they are not significantly more costly |
| from a range of sources. Various protein sources | | | | than whole food sources when in relation to per forty |
| have different amino acid, vitamin and mineral | | | | grams of protein. Most protein supplements that have |
| rundowns. The lack of any macronutrient, whether | | | | around forty grams of protein, twenty-four grams of |
| protein, carbs, or fats; or micronutrient, vitamins or | | | | carbs and three grams of fat are substantially more |
| minerals, can cause nutritional problems. So how do | | | | inexpensive (and of course more nutrient-fortified) than |
| you stop this from happening? Try to get a range in | | | | the fast food meals that many athletes would choose |
| your diet, including like lean beef and chicken, eggs, low | | | | over cooking a half pound of chicken or readying a |
| fat cheese and milk, and fish. | | | | dozen egg whites. Also, because many food sources |
| But athletes these days want protein sources that are | | | | contain other carbs and fats, if someone would like to |
| convenient and don't need much preparation, which | | | | increase protein consumption with a negligible increase |
| would eliminate the chicken, beef and eggs. In this | | | | in calories, fat and carb-free protein powders are best. |
| case, since the whole protein sources are few, the | | | | Protein Digestibility |
| athlete just won't eat of enough of them. | | | | A final benefit of protein supplements is that they are |
| Also, food protein sources picked for convenience | | | | created to be absorbed quicker than whole protein |
| could lack specific amino acids required for growth and | | | | sources. Besides quick digestion, a very high |
| restoration. Should this occur, while the grams of | | | | percentage of good protein powders are fully |
| protein consumed may seem to be adequate, there | | | | assimilated due to the amino acid profiles of the |
| can be real deficiencies in the diet. Special amino acid | | | | supplements and the deficiency of lactose or fat. |
| deficiencies can limit performance. | | | | Nowadays, many supplemental proteins are also partly |
| Protein supplements usually have quite high quality | | | | broken down when created. This means they don't |
| protein that necessitates no meal arrangement, except | | | | need as much processing before digestion. |
