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Anyone who has an interest in health and nutrition will be well aware of the key role that protein plays with regards to physical performance as well as recovery.
And whilst there’s no debate that protein is the single most important element in building muscle and fuelling muscle repair after exercise, the source of that protein has become a much-talked about topic.
This article discusses the pros and cons of different protein sources, notably whole-food proteins and processed single source protein powders, and it debunks some of the myths about the two.
When it comes to protein powder versus real food protein, is one better than the other in terms of building muscle and aiding muscle recovery?
Let’s first look at the two different protein sources in terms of their ingredients.
Whole-food proteins can be either plant or animal-based. Examples of whole-food protein are eggs, chicken, beef, fish, nuts, dairy and tofu. Even dried meat snacks like biltong and jerky are healthy natural sources of protein.
Whole-food proteins all have protein as their macro nutrient, but they also contain a variety of essential vitamins, minerals, peptides, healthy fats and fibre. This combination is often referred to as a food ‘matrix’.
Protein powders comprise higher amounts of protein density per serving than whole food proteins do, but they generally don’t contain any of the important micronutrients. They often also contain synthetic additives such as fillers or sweeteners.
Whole food protein is more than just a natural source of protein.
Whole food proteins, particularly animal proteins, contain a powerful combination (or ‘matrix’ as described earlier) of amino acids and other vital nutrients. These can include fibre, healthy fats and critical micronutrients like iron, zinc, calcium, B vitamins, omega 3 fatty acids, magnesium and peptides such as collagen and elastin.
A number of different digestive functions come into play when the body processes the whole-food protein contained in this complex matrix. These serve crucial roles in terms of nutrient absorption, satiety (feeling of fullness or satisfaction) and energy levels.
For example, when you eat a steak, the density of the protein matrix, the fat content and the presence of certain minerals in the meat trigger satiety hormones and slow down the process of gastric emptying. This results in a sustained release of energy and an extended sensation of fullness.
The texture and volume of whole food proteins also make them a much more satisfying choice than a few spoons of protein powder dissolved in a glassful of liquid.
All of the above confirms why it is so important to consider the form that the protein comes in, and not just its amino acid content.
Protein powders are manufactured products containing concentrated amounts of protein. They are designed for rapid absorption by the body which is why they’re so popular amongst the fitness community to support post-workout muscle recovery.
Most protein powders are made from whey (the liquid by-product that remains after curdled milk has been strained during the making of cheese or yoghurt).
It’s important to see protein powder as a nutritional supplement, not a meal replacement. Many people – particularly those who do strenuous exercise and gym work every day and who are focused on building muscle – consume whey protein powder in order to meet their daily protein intake goals.
But is one type of protein ‘better’ for you than the other?
Many nutritionists advise people to choose natural sources of protein over processed protein shakes and to get their nutritional requirements from whole food sources.
Whey protein is also adaptable to every dietary preference eg vegan and vegetarian.
Remember that protein powders can contain fillers, artificial sweeteners and other synthetic additives, so it is important to choose a reputable brand and understand the list of ingredients.
A protein shake is often touted as the ultimate in high-protein convenience – but we know there’s another contender for that crown AND it’s an all-natural whole food protein!
Beef biltong is the boss of proteins when it comes to grab-and-go convenience.
Believe us when we say that biltong is the ultimate whole-food protein that delivers healthy convenience, so you can skip the shakes and reach for this tasty snack instead – wherever you are.
Here’s why biltong is the ideal combo of protein power and on-the-go convenience:
The DJays Gourmet family has been making Australia’s best beef biltong for over 40 years – and it couldn’t be easier for you to get your hands on some. Simply order your biltong online and we’ll deliver to your door anywhere in Australia in a flash.
Arron Zamel has been General Manager of DJays Gourmet since 2015 and under his expert leadership, the company has cemented its reputation as Australia’s leading supplier of packaged jerky and biltong.
His strong family connection to South Africa, his marketing and management degree from Monash University, his technical expertise plus his experience as a successful entrepreneur and import/export business owner made him the ideal candidate for the challenging position.
Additionally, Arron’s innovative approach to management, his proven brand-building credentials, his strong customer focus and youthful energy have ensured that DJays Gourmet’s high-quality biltong and jerky have become Australia's dried meat treats of choice.
He understands traditional South African flavours and the precision techniques required to create truly authentic biltong, jerky and droewors (dried sausage). Part of his job is overseeing operations at DJays' purpose-built facility in Perth, WA where tons of Australian beef goes into making premium dried meat products each month for distribution to retail and wholesale customers across Australia.
For more insights into Arron’s world, visit the DJays Gourmet website, check out their Facebook page or follow them on Instagram @djaysgourmet.