We all agree protein powders have an edge for convenience. Some are RTD (ready to drink), and some just require cold water and a shaker.
But natural wholesome food sources have extra benefits beyond powders. Beef has iron. Fish has Taurine, Omega 3 oils, and B12. Dairy products have calcium.
The Protein Book covers all these topics (and more!).
Lyle McDonald, author of the The Protein Book, presented his talk in our 2009 BC Strength Fitness and Conditioning Conference that focused on Recovery and Regeneration.
There are many factors you should consider when choosing protein. Sadly, people just look at the number of grams (and calories). Grams is simply not enough!
For example, cottage cheese is a favorite pre-bedtime snack among bodybuilders for its high content of “slow acting” casein protein while being relatively low in fat.
Below is a list of considerations which doubles as the legend for the chart that follows:
- Protein content refers to the percentage of protein in terms of total calories
- Digestibility refers to the amount of protein actually absorbed by the body from the gut
- Speed of digestion is exactly that
- Protein quality refers to the overall protein quality (related to the amino acid profile and other issues)
- Amino acids lists any specific amino acids of particular interest to a given source
- Micro-nutrients lists specific micro-nutrients of interest specific to given foods
- Fat content is exactly that
- Fatty Acids refers to the dominant fatty acid or any interesting fatty acids in a given protein source
So pick and choose your food wisely.
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Protein powders have their role to play as post-workout nutrition but most of the focus should be made on natural foods. Wholesome foods also contain nutrients that a protein powder can’t give.
And natural foods also contain nutrients that a supplement has as well for instance beef has creatine same as if you had to take creatine powder as a supplement but taking it from beef is more natural.
Also go for foods that haven’t been processed as far as possible.