Can a Protein-Rich Diet Truly Replace Ordinary Meals?

A high-protein nutritional supplement is a highly concentrated source of protein that is most commonly available in powder form, which, when mixed with water or milk, results in a delicious and nutritious drink. It's easy to see why this product is so popular among athletes around the world. A high-protein nutritional supplement provides valuable protein for muscles, is easy to prepare, and most importantly, is extremely tasty. By definition, such a supplement should be a complement to the diet of an active person. One can do without it, but some people need to provide more than 200 g of protein, so they willingly reach for a portion of high-protein nutritional supplement to make the task easier. What if we have a very busy day and cannot prepare a suitable meal? Can we cover such gaps with a portion of high-protein nutritional supplement?

It is worth noticing that protein supplements are not produced in a secret underground laboratory. Most of the nutrients available on the market are derived from dairy products, which are made from whey obtained during cheese production. There are also varieties produced from eggs, meat, or soy. This powder purchased in the store for athletes is a distant cousin of food on a plate! Animal protein sources such as meat or eggs have a beneficial amino acid composition that promotes muscle growth and regeneration. High-quality protein powder is also not inferior to them, containing even more essential branched-chain amino acids! Protein supplements are highly processed products, it may seem that they are devoid of other nutritional values, but that is not entirely true. If we buy a protein supplement from a trusted company, we will find a lot of lactoferrin, beta-lactoglobulin, and alpha-lactalbumin in it. Whey protein has antioxidant, antibacterial, and blood pressure-lowering properties. Unfortunately, the fact that protein supplements are consumed in liquid form makes them not very filling. If we replace it with a portion of meat on a plate, it may turn out that we will feel hungry immediately after eating.

In 2016, the results of a study led by Dr. Paul Arciero as the principal investigator were published. A total of 30 participants were divided into two groups of 15 individuals each. In the first group, the main sources of protein in the diet were natural products such as eggs, Greek yogurt, fish, poultry and beef. In the second group, protein powder was the main source of protein. The average protein intake in both groups was 1,6 g/kg body weight. This diet was maintained for a period of 16 weeks during which all participants performed regular workouts four times a week. The reduction of body fat in both groups was very similar. However, the group consuming protein supplements lost significantly more visceral fat, which accumulates around organs, it is speculated that this was due to a greater metabolic dysregulation in this group at the beginning of the study. It is also worth noting that the group consuming natural products experienced significantly less hunger and felt more satiated throughout the entire study.

A protein supplement is an outstanding additional dose, and based on the information above, it is a good option as an alternative to natural products high in protein. It has an excellent composition of amino acids, and scientific studies confirm its effectiveness. However, it is best to treat it as a trump card for exceptional circumstances. Frequent intake of protein supplements instead of whole foods can lead to unhealthy relationships with food. Regularly choosing the easy path can lead to a weakening of willpower when selecting other foods, which negatively impacts one's figure. A protein shake, however, cannot provide the same level of satiety as a portion of meat on a plate, which is very important during a reducing diet. However, small mistakes in organizing daily nutrition can be corrected with additional servings of delicious whey protein.