You have probably heard of the super popular protein powders and their benefits; but protein is not only used by bodybuilders and athletes. Protein is an important part of a healthy body. Our bodies use protein to repair and build tissues, to make enzymes and chemicals. It is an important building block of cartilage, blood, bones, muscles and skin. Even our hair and nails are made up of mostly protein. It is essential to have a healthy diet that includes proteins to keep our bodies strong. Per day, it is recommended by the Institute of Medicine (IOM) to have 0.8 grams per kilogram of body weight of protein intake.
This is where protein foods and powders come in. There are many different reasons why people need more protein in their diet. Some need extra protein in their diet to build healthy muscle or gain strength; while others need it to substitute what they are lacking in their food patterns, such as vegans or vegetarians. No matter the reason, having the correct amount of protein in our systems should be a priority if we have a goal of being healthy and staying healthy in the long run.
Types of Proteins and Their Benefits
Protein can be categorized into two different types, depending on the amino acids they contain. The two types of proteins are; complete protein and incomplete protein. Each of these will provide their own benefits and it is important to understand what they are before you can answer the protein food vs protein powder question.
Complete protein – This type of protein provides all nine essential amino acids. The strongest sources of complete protein are animal products; meat, seafood and poultry. Good examples include turkey, steak and salmon. Eggs and low-fat dairy products are also strong sources of complete protein. However, high-protein foods may be high in saturated fats; which is why it is recommended to choose lean or low-fat meat and poultry. Roasting and broiling will also help you avoid the addition of extra fats.
Incomplete proteins – These proteins lack one or more essential acids compared to complete proteins. Plant proteins, such as beans, seeds, peas, soy products, nuts, and some grains are included in the category of incomplete proteins. However, if you do not eat animal products, incomplete proteins (plant-based protein) are perfect for you. It will allow you to provide your body with the essential amino acids your body needs to stay healthy. Incomplete protein foods include almonds, sunflower seeds, walnuts, quinoa, tofu, soy milk, chickpeas, beans, hummus, and green beans. All of these foods are a great source of protein and they are low in fat and good for you.
Protein and Its Uses
Protein food and protein powders can be very helpful in many different circumstances. They not only provide our body with the essential amino acids it needs, but it can also help us build muscle, lose or gain healthy weight, improve strength or help our bodies have a sooner recovery after long workouts or sports. Protein food or protein powder might be a big help to accomplish your health goals.
Losing weight – We all want to look good and feel good. Losing weight or being more fit is usually at the top of the list of dreams and goals. No matter where you are, there are ads, articles and information about how you can lose weight in a healthy and efficient way, the problem is, they are not always honest or true. The keys to losing weight are exercise, a healthy diet and a lot of dedication. Protein is included in the weight loss process in the form of a healthy diet.
Proteins derived from animal products help our body with the muscle building process, actually allowing our bodies to burn calories faster. Plant-based proteins, on the other hand, help us feel full and satisfied longer after meals, which helps with unwanted craving or overeating. Proteins also provide our bodies with essential amino acids that are crucial while we are losing weight; ensuring that we won’t become sick or weak from lack of nutrition. Protein should be on your list of requirements if your goal is to lose weight while also staying strong, building muscle and staying healthy.
Gaining weight – This might seem like a very simple task, but for many people gaining weight can be a very complicated and stressful thing. All of our bodies are built differently, meaning that we all gain and lose weight faster or slower compared to others. One of the most difficult parts of gaining weight is staying healthy and not eating too much sugar or unhealthy fats. Protein powders can be a big help when it comes to gaining healthy weight.
Complete proteins such as animal products help us gain healthy weight. Muscle is made of protein. Without protein, the extra calorie intake can end up as body fat instead of muscle. To gain weight in a healthy manner is to build muscle, which is where exercise and staying active come in. With the right amount of protein in the body, it will make it easier for our body to build muscle, thus increasing body weight and mass.
Staying healthy and strong – As mentioned above, protein is a building block for healthy bones, muscles, hair, nails and blood. Protein deficiency can cause lack of growth, reduced immunity, loss of muscle mass, weakening heart and repertory problems. Some people have an increased need for protein if they have been injured, if they have undergone surgery or for people who consistently break down muscle during exercise or sports. Protein is a very important pillar for a healthy body and lifestyle and it can be provided by protein foods or protein powders.
Protein Foods vs Protein Powders
Which is better for fitness recovery? Which is better for me and my goals? Which is healthier? The answers to these questions vary depending on the person and their preferences. If your schedule is packed and you do not have time to cook a steak at 8 am, a protein shake might be better for you.
A benefit of protein powders is that they contain very little or no fat content, which is better compared to fatty meats or animal-derived proteins. Protein powders and shakes also reach muscle only 30 minutes after digestion, making them faster compared to protein foods. Protein powders might be for you if you have a hectic schedule and need protein fast on your way to the gym. They might also be for you if your diet requires less fat intake or if you are trying to lose weight.
Protein foods might seem not as convenient or effective as protein powders but don’t be fooled. Protein foods contain vitamins, minerals, healthy fats and carbohydrates that protein powders lack. In general, proteins packed foods are actually healthier for you because they are packed with essential nutrients and high levels of protein. If you take the time to get used to adding more protein into your diet with delicious protein-packed foods, you will see the benefits.
The bottom line is that both protein powders and protein foods have amazing benefits to the body and it depends on each person to choose which is perfect for them. A great option is to choose protein powders and shakes for pre or post workouts and stick to protein foods during the day. You will receive the vitamins, minerals and healthy fats from the delicious foods and receive your protein intake with convenient protein powders and shakes. Choose what’s right for you and achieve your healthy goals!