{"id":415444,"date":"2025-11-30T16:56:10","date_gmt":"2025-11-30T16:56:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/415444\/"},"modified":"2025-11-30T16:56:10","modified_gmt":"2025-11-30T16:56:10","slug":"experts-say-which-is-better","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/415444\/","title":{"rendered":"Experts Say Which Is Better"},"content":{"rendered":"

Everyone seems to be talking about protein<\/a> right now\u2014and for good reason. \u201cProtein is the building block of every tissue in our body, from muscles and bones to organs, skin, and hair,\u201d says Rachel Gargano, M.S., R.D., C.S.S.D.<\/a>, the chief registered dietitian at Live it Up. \u201cNot only that, but it also plays an integral role in our immune function<\/a>, hormone production, and transport of nutrients throughout the body.\u201d But when it comes to protein powder vs. real food protein, is one better than the other when it comes to building muscle? <\/p>\n

Meet the experts: Rachel Gargano, M.S., R.D., C.S.S.D.<\/a>, the chief registered dietitian at Live it Up; Lauren Manaker, M.S., R.D.N., L.D.<\/a>, a registered dietitian nutritionist and women\u2019s health expert.<\/p>\n

\u201cA lot of people are turning to powders to get more protein in their day, but there are some key differences between whole food and powdered forms of protein to keep in mind,\u201d says Gargano. Here, dietitians explain the differences between protein powder<\/a> and protein you get from whole foods, plus when and why you might choose each and how to make them both part of your healthy diet.<\/p>\n

Benefits of real food protein<\/p>\n

Setting the actual protein content aside, the biggest additional benefits of eating whole foods that are rich in protein<\/a>, such as chicken, beef<\/a>, lentils<\/a>, or quinoa, come from the fact that they contain other nutrients beyond protein. \u201cFor example, animal proteins, such as chicken and beef, will be sources of several micronutrients, including B12<\/a>, phosphorus, zinc, and iron,\u201d Gargano says. \u201cPlant proteins, such as lentils and soy, will not only contain many micronutrients, but also fiber and antioxidants.\u201d This means that you\u2019ll be getting a variety of good-for-you nutrients along with the protein, all of which work together to support your overall health.<\/p>\n

\u201cWhole foods are also more satisfying due to their texture and volume,\u201d says Lauren Manaker, M.S., R.D.N., L.D.<\/a>, a registered dietitian nutritionist and women\u2019s health expert. Since it takes longer to eat, chew, and digest whole foods than it does to sip a smoothie or other drink containing protein powder, real food protein can have a more pronounced effect on your feelings of fullness, potentially supporting better food decisions later in the day. <\/p>\n

Protein powder benefits<\/p>\n

Protein powder is just as it sounds: It\u2019s a concentrated amount of protein in the form of a powder. \u201cThese are basically purified proteins extracted from whole food sources, such as whey and casein from milk, and proteins extracted from plants such as soy, pea, pumpkin seeds, and brown rice,\u201d Gargano says. With just one or two scoops of powder added to water or a smoothie, you can get 20 or more grams of protein, which can be incredibly helpful if you\u2019re trying to eat a certain amount of protein per day. \u201cFor some, eating that much protein during the day may be more difficult, and adding in a protein powder to help cross the finish line may be helpful,\u201d says Gargano. \u201cThis may be particularly true for some vegans for whom getting enough plant-based proteins may be just out of reach.\u201d <\/p>\n

Manaker adds that protein powder can be a convenient way to boost your energy on busy days and can help you maximise the results of your workouts. A 2023 review in Nutrition Journal<\/a> found that protein supplementation combined with resistance training can help people with obesity build lean muscle mass. \u201cSince protein powders are quickly absorbed, the body can use them soon after a workout to help repair and rebuild muscle,\u201d Gargano explains. <\/p>\n

Potential downsides of protein powder<\/p>\n

The biggest downside of protein powder, says Manaker, is that it is often stripped of other nutrients that are found in whole foods, like fiber, vitamins, and minerals. So while you are getting protein, which is an incredibly important macronutrient, you aren\u2019t getting any of the other nutrients that are found in whole foods rich in protein.<\/p>\n

Plus, as a supplement, protein powders are not as closely monitored by the FDA. Gargano adds that even though there are plenty of high-quality protein powders out there, it is still considered a processed food<\/a>. If you\u2019re trying to limit the amount of processed foods you are consuming, which experts agree is a smart decision, it\u2019s something to be aware of. Choosing a protein powder with a short ingredient list that is third-party tested can help ensure you aren\u2019t consuming any additives or sugars you don\u2019t want to be.<\/p>\n

Protein powder vs. real food protein: How much of each should you eat per day?<\/p>\n

\u201cIt\u2019s ideal to get most of your protein from whole foods because of the additional nutrients they provide,\u201d says Manaker. \u201cBut for many, they need to lean on a supplement to bridge the gap.\u201d If you are using protein powder, Gargano recommends only consuming one serving of protein powder per day (which could be between 20 and 40 g, depending on your sex, age, and weight) and aiming to get the rest of your protein from real food sources. That way, you\u2019re not missing out on all those vitamins, minerals, and antioxidants found in high-protein foods. <\/p>\n

Protein powder vs. real food protein: Which builds muscle faster?<\/p>\n

Protein is a critical macronutrient if you\u2019re trying to build muscle\u2014but it\u2019s not the only one that plays a role in building and maintaining muscle mass. Nutrients such as vitamin D, omega-3 fatty acids, vitamin C, vitamin E, and magnesium<\/a> also contribute to muscle mass and strength, according to research in Maturitas<\/a>. You can get many of these from real food protein sources, but not from protein powder. So while protein powder can support muscle building, as explained above, it\u2019s not a substitute for food sources.<\/p>\n

Protein powder vs. real food protein: Which is better for you?<\/p>\n

\u201cI\u2019ll always consider whole foods protein sources to be healthier since they come with so many other micronutrients,\u201d says Gargano. Whether you\u2019re trying to increase your protein intake, build muscle, or consume more of the nutrients you need to support your heart health<\/a> or gut health<\/a>, getting as much protein as possible from fresh, whole foods is always the best choice. Still, using a high-quality protein powder to ensure you\u2019re meeting your daily protein needs is just as smart, as long as you aren\u2019t using it to replace real food.<\/p>\n

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n

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