Fitness Guide: Protein Powder VS Natural Protein

When it comes to fitness, it is a well-known fact that exercise accounts for about one part of it. The rest, is based on your diet and the nutrients you get from it. Protein is one such nutrient that is essential for optimum fitness. When you look at your muscle build-up, you’ll see that about 90 per cent of your muscle is made of protein, with the remaining 10 per cent being made of water. Avinash Mansukhani, body recomposition and transformation specialist, Fight The Sunrise Fitness, explains, “There is a whole body process, assuming that you have enough protein. For starters, it will help build muscle which will further increase your metabolism, thus making your body efficient. This leads you to your final goal, which is to become fitter and healthier. Now, if your protein intake is not enough, the end results may take a longer time. This is why consuming ample protein is important.”

How then, do you make sure you get enough protein? One way to go about it is the all-natural sources of protein, such as eggs and poultry, and, if you still don’t meet your daily protein requirement, you add protein powders to your diet. Let’s have a look at both these sources of protein.

Natural Protein

As the name suggests, natural proteins are unprocessed. Mansukhani adds, “They have less chances of being adulterated and filled with other synthetic agents that may harm you.” Meat, eggs, seafood, plants, and dairy, are the main sources of natural protein. It is from these that protein powders are derived.

Since these mostly have a natural source, you are more likely to cover your daily protein intake through a diet that is suited for you. For those who lead vegetarian or vegan lifestyles, your natural sources of protein become limited as they are either plant or dairy based. This is where protein supplements come into the picture to help you meet your required amounts of protein. Another aspect Mansukhani warns about is that a lot of products in the meat industry are pumped with fillers and preservatives, so one should look for organic options.

He also emphasises the need to be mindful about your natural protein intake, especially if your goal is to lose fat. “Consuming natural protein to meet your daily protein requirements may lead to a high calorie intake, especially if you eat food like lentils or cottage cheese. Again, consult a health expert or nutritionist to understand how much protein works for you, and chart out a diet plan accordingly,” he suggests.

Protein Powder

Protein powders are powdered form of protein made from its natural sources of. Mansukhani adds, “These are derived from plants, eggs, or dairy, and packaged for easy consumption. They are then mixed with different flavouring agents, vitamins, and minerals to enhance taste or add value.” They are ideally meant to supplement your protein intake, if you are falling short of its daily requirements.

Overall, there are three categories of protein powders. They are:

1. Protein Concentrate: Where the protein is extracted from whole food, using acid/enzymes or heat. The composition includes about 80 per cent protein, with the remaining 20 per cent as either carbohydrates or fats.

2. Protein Isolate: This more focused on the protein, by further filtering out carbohydrates and fats. The composition of protein here is 95 per cent.

3. Protein Hydrolysates: This is further purified with acid/enzymes and heating, ultimately breaking the amino acid bonds. This helps the body absorb hydrolysates quickly.

Mansukhani points out that the main difference between these three categories are the levels of pure whey protein, the absorption rates, protein release rates, and the amount of other components added in it, for example carbohydrates and fats. For those wondering which one to opt for, he says, “The rate of protein release and the amount of carbohydrates in the powders don’t really make a difference, as long as you are getting your required protein intake in the day. I recommend my clients to experiment and choose one which suits their dietary requirements, and doesn’t cause any discomfort. To a majority of people just a normal whey concentrate is perfect.”

Some benefits of protein powder, are:

- They enable the consumer to get the required dose of protein at a calorie deficit, which especially works for those looking to lose fat (as they need to have less calories).

- A single serving of protein is normally between 20-25 gm, and a calorie count of around 120-140, which doubles up if you’re consuming protein via diet.

- Protein powders are water soluble, and are mostly available in various dessert flavours, an effective way to satiate those cravings.

While there aren’t any particular drawbacks, Mansukhani warns that an excess consumption of protein shakes in addition to a high-protein diet may lead to gastric issues, and over a long period of time may also cause kidney stones, or gout. “However, when you’re regular with your workouts, your body will process the protein and excrete the excess. What you need to look out for is how much emulsifiers and preservatives are added into different formulations used by various brands in the market. These can cause allergic reactions as well as gastro-intestinal issues,” he says.

Additionally, he also suggests that protein powders should be consumed as a supplement, and to understand if you really need them, it’s best to consult an expert and have a diet plan which is aligned with your end goals. “The plan should include the required protein intake and whether the food you’re consuming is meeting those needs. Another thing to keep in mind is your calorie requirements. Understand whether substituting protein that’s high in calories with a protein powder will help hit your caloric goals and protein intake,” advises Mansukhani.

Now, if you’re still wondering which type of protein works for you, Mansukhani opines that ideally, a combination of both—natural protein and protein powders—works to reach your end goals. “About 80 to 90 per cent of your diet should consist of natural protein, and the remaining 10 per cent can be supplemented by protein powder,” he concludes.