Protein. Does it matter if it's shakes or whole foods?
Pretty much says in the title what I am trying to figure out. I've read a lot of articles, but hard to find something that is a true scientific study and not bro-science. Magazine articles and supplement company articles are useless and biased. I have no problems eating whole foods, such as red meat, chicken, fish, etc., but the issue for me is just the time it takes for the preparation and cooking time. With work and family, it's just so hard to get the time to prepare and cook whole foods. Protein shakes and bars are fast and convenient. Is protein not protein? Why does it matter if it's a shake, bar or whole food? If it's a timing thing, why can't I just use a multi-source blend of protein powder that has different digestion timing?
Many thanks in advance on anything you can teach me or links you can provide to truly prove one way or the other.
- Bookmark
- 0
- 0
I used shakes for years......made me fat lol. I was hesitant about switching to whole foods but hell man it was the best thing I ever did!!!! Lost bf, gained muscle size and my energy levels went waaaay up. IMO most of the shakes (and most supps too, if your diet is dialed in) end up going down the toilet. The whole supps business is nothing but a scam preying on us BB ers. Put your hard earned money into real foods and gear if its your thing, you wont regret it bro!
I thought that was understood.
Answering the question in your title; you get better absorption through food. As I mentioned below if you drink a scoop of whey (25g protein) you're only digesting slightly over half of it.
To maximize the benefit from your shakes take a digestive enzyme supplement or add it to your shake. That can can increase the absorption rate by up to 125%
Adding oats to the shake, drinking with a meal, or drinking it very slowly (or smaller shakes more often) help with the absorption as well.
Best to get your protein from food. Your body can absorb nearly all of the protein you eat. Whatever your muscles don't use will be converted to energy.
The rate protein can be absorbed is about 10 grams per hour. But liquid protein passes through the digestive tract in only 1.5 hours. So a whey shake will yield about 15 grams of absorbed protein. So adding those extra scoops does not help.
There's no difference, macros is macros at the end of the day! Whole food will fill you for longer and is more satisfying. I wouldn't advise replacing a whole meal for a shake. If you don't have time for to make your meals and you can afford to eat protein bars all day then go for it bro!
I don't really have access to a research database but there is overwhelming support for whole foods vs protein powder based on the experience of many people.
Powder is a supplement so it's intended purpose is to supplement your regular diet. My body is much more receptive to real food ... it could be because of bio-availability, micro/macro nutrients, or simply because the human body is designed to process whole foods but I believe this is the case for many people.
However, I have read on some forums that people get good results from a diet consisting of 60-80% protein from powder. I don't know how accurate those claims were but they do exist... the best thing may be for you to find out for yourself. Bro-science is one thing but experience is where true wisdom comes from.
Not sure if scientific studies can ever be as good as the "bro science" in this forum most opinions are conducted for how the stuff worked on you, i personally tried the getting most my protein from shakes and didn't do shit to me, i also tried getting my protein from whole foods and it made a big difference(i was taking a shake after working out to fuel muscles quick)
I think your best bet is going to a doctor site since they are the ones that study that stuff, i believe u r just gonna get the bro science answers here in a bodybuilding forum & not much of scientific study answer :(