Is Protein a Protein whether it is from Whole Foods or Protein Powder Supplements

THE ANSWER IS ‘YES’.

Based on many researches and studies, we know below facts about protein rich diets:

  1. A fat-loss diet that’s higher in protein leads to more fat loss and more muscle preservation than a diet lower in protein even if overall calories are the same in both diet plans.
  2. A diet higher in protein leads to more muscle gain than a diet lower in protein even if calories are kept the same.
  3. A diet higher in protein leads to lesser belly fat than a lower-protein plan even if calories are the same in both diets.
  4. Protein is the most satiating (filling) of the three macronutrients. So a high protein fat-loss plan will make you less hungry than a low-protein diet plan.
  5. It’s very difficult for your body to convert protein into body fat. If a larger chunk of your diet is made up of protein, you’ll be able to eat more and still lose fat.
  6. Increasing protein intake above the usual recommended levels enhances protein synthesis, lean body mass, postprandial thermogenesis, and cardiometabolic health.

Coming to research Paul Arciero and his team did a research on 6 solid meals per day compare to 3 solid meals and 3 protein shakes?

They put two groups of chubby but otherwise healthy people on a relatively high protein diet, at least “high” for regular folks: 1.4 g/kg body weight. Both groups practiced “protein pacing” for 16 weeks, meaning they both had 5-6 feedings per day. One group consumed half their meals in the form of whey protein. Both groups did the same workouts (weights and cardio mostly).

The Result

Both groups improved their body compositions and their physical performance. The group that had 3 meals from protein powder improved just as much as the whole-food eaters. In short, a whey protein supplement works just as well as solid food protein sources.

Analysis

So that answers the question: “Is protein powder as good as whole food when it comes to improving body composition and performance?” Yes.

Research details:

Nutrients. Paul J. Arciero, et al. Protein-Pacing from Food or Supplementation Improves Physical Performance in Overweight Men and Women: The PRISE 2 Study, May 2016

~Praveen Jada

*Do read the Disclaimer