Natural protein verses protein powder: which is better for strength training?

How your body gains muscle

If your goal is to build muscle, three essential steps are to establish a strength-training fitness regime, eat a balanced diet, and ensure you're consuming the optimum quantity of protein.

Protein is a nutrient made up of essential amino acids, the important 'building blocks' of muscle tissue. Strength training causes micro-tears in your muscles, and these amino acids are then used in a process called muscle protein synthesis (MPS) to repair and increase muscle tissue.

MPS leads to stronger and larger muscles that are better adapted to the strength exercises that caused the tears. This process is the reason why both strength training and protein are crucial for building muscle.

The importance of natural protein

Your main source of protein is your diet. For peak physical fitness, eating a balanced, healthy diet that includes enough protein-rich foods and other nutrients is essential. In order to optimise muscle building, try to include a source of protein in most of your meals.

Vegetarians and vegans should take note that plant-based natural sources contain less protein in a given volume than animal sources. This means that the lower level of essential amino acids they contain is often used up for other bodily functions rather than in MPS.

This said, protein powder or any other form of supplementation shouldn't be fully substituted for even plant-based natural protein sources. The natural protein you get from food is essential for cell repair and growth in every part of your body.

"Natural protein sources also provide other important nutritional content too, such as fibre, vitamin C, and antioxidants," says Rachel Ball, registered British Dietetic Association (BDA) freelance dietician.

Do you need protein powder to build muscle?

This isn't to say that taking protein supplements in addition to natural protein doesn't have its benefits. The key distinction is that only certain groups may reap rewards from supplementing their diet.

Protein powders are one of the most popular forms of protein supplementation. These powders are mixed with liquid and come in a variety of flavours, making them easy to drink.

They provide concentrated sources of protein extracted from either animal or plant foods, such as milk, eggs, soybeans, and peas. The amount of protein per scoop can vary from 10 to 30 grams.

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The three common forms of protein powder

1. Protein concentrates - produced by extracting protein from food, using heat and acid or enzymes. These typically contain 60-80% protein, with the remaining 20-40% made up of fat and carbs.

2. Protein isolates - involves an additional filtering process that removes more fat and carbs. These contain around 90-95% protein.

3. Protein hydrolysates - includes further heating with acid or enzymes, breaking the bonds between amino acids and allowing quicker absorption into your body. Research shows that hydrolysates may raise insulin levels - an important hormone for protein muscles - more than other forms of protein, thereby enhancing muscle growth.

Protein powder pros and cons

Experts generally agree that protein powders can support strength training. Whey protein, for example, is the most commonly used and most effective powder. Studies reveal that it can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training.

Plant-based protein powders, like pea and soy protein, aren't as effective for MPS as dairy powders, like whey and casein. However, as plant-based natural protein also contains lower levels of essential amino acids, vegetarians and vegans building strength may consider supplementations to improve overall protein consumption. There can also be additional health benefits: for example, soy protein powder is derived from soybeans, which helps boost the immune system and supports bone health.

If you're considering taking protein powder to support strength training, there are benefits and limitations to consider. Deciding whether this additional source of protein is worth it may depend on several personal lifestyle factors and preferences.

However, ultimately you should ask yourself whether you intend to resistance train regularly enough to warrant the extra intake. Some studies also suggest that supplementation doesn't always improve all muscle strength markers, even for people who strength exercise regularly.

Benefits of protein powder

Protein powder considerations