Protein Supplements vs Natural Protein: Which Is Best?

There are three macronutrients: carbs, protein, and fat. While all are important for health and wellness, protein tends to get the most “airtime” in a fitness setting. 

First, we’ll talk about why this nutrient is so important. Then, we’ll go into two protein source options: food (natural protein) and supplements. We’ll also talk about the pros and cons of each. 

Next, we’ll discuss how to decide which is best for you. We end with a few tips for choosing the highest protein quality possible—no matter which option you decide to pursue.

Why Protein Matters So Much

When you exercise, you break muscle down. Amino acids help build the muscle back up. What are amino acids? The building blocks of protein. So, you can’t build muscle without protein. It plays a critical role in muscle recovery.

The way protein promotes muscle building is through a process called muscle protein synthesis. Through this process, amino acids bind to the muscle tissue, resulting in greater muscle mass.

But protein isn’t just important for muscle growth. It also helps when trying to achieve (and maintain) a healthy body weight. This is partly because protein is filling. You stay fuller longer, which means fewer food cravings. 

Research has also found that protein raises the thermic effect of food. This means that metabolism goes up simply by including protein in your snack or meal. A higher metabolism equates to more calories burned, leading to faster weight loss.

Two Protein Options: Natural and Supplements

You have two basic options when it comes to protein intake. The first is natural protein sources. This is the protein that is found in food. 

The other option is to take a supplement. This supplement might be in the form of a protein powder that you can add to your favorite pancake or pudding recipe. Or it could be in the form of a protein shake that you grab before leaving the gym.

Each has its pros and cons. Let’s take a look at a few of them now.

Pros and Cons of Natural Protein

One of the biggest pros of natural protein is that it is easily accessible. Any grocery store has hundreds of protein food options. You can also find protein-rich foods at any restaurant. If you want extra protein in your meal plan, there are numerous food options.

At the same time, this can also be a con. Not all protein foods are healthy. A fast-food burger provides a lot of protein, for instance. However, it also provides a lot of fat and calories. Neither of these is good for your health, not to mention what they’ll do to your waistline.

Another advantage of natural protein is that, if you prepare it yourself, you have greater control over other substances consumed. Eating low sodium? Don’t put salt on your protein and you’re good to go. You can lose this advantage when eating out or when consuming products that contain a bunch of other ingredients or additives.

A con of natural protein is that many natural protein sources require time to cook. If meat and eggs are staples in your diet, you may spend a decent amount of time in the kitchen. This isn’t always easy if you have a busy life. (Or if you don’t like to cook.)

Protein Supplement Pros and Cons

One huge advantage of protein supplements is their ease of use. Don’t have much time? Grab a protein shake and go. You can also find protein bars at most any convenience store.

A con with protein bars specifically is that they can also be high in sugar. Some are more like candy bars than protein supplements. So, you have to be careful which brand you choose.

Another pro of protein supplements is that there are options for almost any dietary plan. If you follow a plant-based diet, for example, your plant protein options include:

• Soy protein

• Pea protein

• Rice protein

• Hemp protein

If you include animal proteins in your diet, your options include:

• Whey protein

• Casein protein

• Milk protein

One con of protein supplements is that they’re easy to overdo. If you use them as a meal replacement, you can easily consume more protein than you need. You might also be exceeding your desired intake of other nutrients in the supplement, such as fat and carbs.

Protein Supplements vs Natural Protein: Which Is Best?

Based on the pros and cons of each, you may be wondering which option is best. Yet, the answer to this question is a bit complex.

If you can get your recommended protein intake through food alone, a supplement isn’t necessary. Supplements are designed to “fill the gaps” In this case, they would supply the protein you don’t get in your diet.

Conversely, if you don’t consume a lot of dietary protein, a supplement can make sure you get enough. A supplement also helps if you have an increased protein need, such as when working toward muscle gain. Giving your body more protein can assist with this process.

High Quality Natural Protein Sources

When increasing your intake of natural protein sources, some are higher in quality than others. Healthy proteins to add to your diet include:

• Lean meat (chicken, turkey, pork)

• Fish (salmon, cod, herring, mahi-mahi)

• Eggs

• Greek yogurt

• Cottage cheese

• Beans and legumes

• Nuts

• Seeds

Add these items to your meals and snacks to increase your protein intake naturally.

How to Choose Protein Supplementation Products

If you’ve ever looked at a shelf of protein supplements and wondered how each is different, you aren’t alone. With so many options from which to choose, picking one out can feel a bit overwhelming. 

To make the process easier, here’s what you need to know about the different protein types, courtesy of the Cleveland Clinic:

• Whey protein: most common; contains all the essential amino acids; easily digested; helps boost energy and reduce stress

• Soy protein: common protein source; reduces cholesterol; may ease menopause symptoms; helps build bone mass (aiding in osteoporosis)

• Egg protein: protein is released more slowly than whey protein

• Milk protein: supports the immune system; aids in muscle growth

• Brown rice protein: gluten-free protein option; also good for people who don’t consume dairy

• Pea protein: digests easily; unlikely to cause an allergic reaction; tends to be more affordable

• Hemp protein: plant-based protein option; also a good source of omega-3s

Choosing the right supplement involves considering all these factors. It’s also helpful to think about body composition goals. If the goal is muscle growth, whey protein or a whey protein isolate is the best choice. If the goal is weight loss, using a supplement that doesn’t have added branched-chain amino acids (BCAAs) can help reduce the risk of weight gain.

Any dietary considerations need to be factored in as well. Individuals with diabetes benefit from protein powders and shakes that don’t contain added sugar. Vegetarians should seek a plant-based protein powder such as one named above. 

In the end, both types of protein can fit into a healthy diet. As long as you stay within your desired range for this nutrient, you can play around and see what works best for you.

Want to give your personal training clients personalized protein advice? You can do this as an ISSA-Certified Nutritionist. This course covers both food and supplement guidelines. It also teaches the ins and outs of healthy eating for common fitness goals. This includes those related to losing weight, building muscle, or both.