Protein is a vital macronutrient for any person. And when doing bodybuilding, its use is given one of the leading roles in all periods of training – and in the case of classes for muscle growth, and when working on the development of strength or in drying mode.
Today we will talk about replacing protein in a food additive and whether this replacement will be equivalent.
Pros of a sports supplement
A common practice in bodybuilding is an additional intake of protein powder.
There are good reasons for this:
- Ability to choose protein with different absorption rates, depending on the goals
Many types range from ultra-fast whey hydrolysate (absorption rate of 15-20 minutes), ending with ultra-slow casein or complex protein (4-6 hours).
- Different absorption rates help optimally close anabolic protein windows.
- Easy to prepare and easy to receive
The powder is mixed with water or milk and is ready for use. Well, the liquid form is easier to digest.
- Helps adjust nutrition by compensating for the lack of daily protein with a supplement
- High concentration of the substance in a small volume of the product
This helps to obtain the norm of protein without overloading the gastrointestinal tract.
- Variety of flavours
Reasons for giving up protein
Despite the apparent benefits of taking an additional dietary supplement in the form of protein, there are times when there is no possibility to take powdered protein.
Among the main reasons for the rejection of sports supplements note:
- Financial difficulties
- Allergic reactions to components (for example, intolerance to milk sugar – lactose)
- Firm position on the issue of nutrition only with natural products
In such a situation, against the background of intense strength training, the question arises about what to replace protein. And if for beginners with small body weight, it is easily solved with the help of natural products, then for more advanced bodybuilders weighing 90 kg and above, this becomes a problem.
To gain a daily protein rate (for example, 200 grams), athletes with a significant bodyweight will have to eat large amounts of food, including natural protein.
It is challenging to cope with such portions, so replacing protein supplements is carefully thought out.
High Protein Foods
Consider four options for how you can replace protein at home:
- High-protein natural foods
- Homemade cocktails
- Dry concentrates with high protein content
- Combining all of the above options
In any case, when abandoning protein shakes, the first step will be to increase the number of natural protein foods in your diet.
Focus on the consumption of animal products.
- Meat products – poultry, beef, veal, pork
- Fish products – sea and river fish, caviar, seafood
- Dairy products – Milk, kefir, fermented baked milk, cottage cheese
Plant products with a high protein content include soy, lentils, buckwheat, chickpeas.
A good source of this macronutrient will be nuts – almonds, pistachios, peanuts or cashews.
But in bodybuilding, they pay great attention to the protein of animal origin, and when counting the amount eaten per day, the vegetable is not even considered. There are reasons for this.
Vegetable or animal protein
Animal protein contains all 20 amino acids necessary for optimal muscle growth.
Plant proteins tend to lack several essential amino acids, so they are considered inferior.
Proponents of plant foods argue that all the necessary amino acids will enter the human body by diversifying plant protein sources.
For those who lead a healthy lifestyle, doing fitness, it will not be difficult to gain the daily rate by combining animal and plant proteins. And even if they are vegetarians, it will be possible to get the necessary amount only from plant foods, since the bodyweight of such people is relatively small.
But those who are engaged in bodybuilding will have to eat a massive amount of food because their weight is often 100 kg and above.
In addition, cereals, legumes and nuts, and protein contain a large number of carbohydrates and fats. And this will not suit everyone.
Homemade Protein Shake
A homemade protein shake is another way to replace protein.
There are many recipes for its preparation, and if desired, it is easy to come up with a personal one. Read more in this article.
The basis of the homemade cocktail is milk, cottage cheese and banana.
Thoroughly mix the ingredients in a blender, you will get a drink containing 20-25 grams of protein, the same amount of carbohydrates and an average of 300-350 kcal.
Yoghurt, ice cream, honey, syrups for taste and dry concentrates with a high protein content (milk powder, baby food, melange) are also added.
However, such homemade cocktails have disadvantages. For example, they are not suitable for those who suffer from lactose intolerance.
In addition to a large portion of protein, they contain a large number of carbohydrates. This means a sufficiently high-calorie content, which is not suitable for people engaged in relief.
About replacement with powdered milk, baby food or egg powder
You can replace the protein shake with other dry powder concentrates that contain a high percentage of this macronutrient in the composition.
Traditionally, these include milk powder, in one tablespoon of which 5 grams of protein, 8 grams of carbohydrates, 4 grams of fat and about 100 kcal. But in composition, it is more like a gainer because there are almost twice as many carbohydrates here.
The situation is similar to baby food. However, here in low dosages are also present vitamins and minerals. But the essence remains – baby food refers to carbohydrate-protein concentrates. Read more in the article “Baby food for muscle gain”.
Egg powder, aka melange, is widely used in the confectionery industry. It is a dry powdered concentrate of chicken eggs.
One tablespoon of melange contains 8 grams of protein, 1 gram of carbohydrates, 6 grams of fat and about 100 kcal.
Here the situation in terms of the ratio of protein and carbohydrates is much better. But the fat is unreasonably much, which also increases calorie content. In addition, the melange has another disadvantage – this is a specific smell and taste.
The basis of nutrition in bodybuilding is natural products. This also applies to protein, where crude protein should fall crude protein should fall at least 70% of the daily value.
If necessary, sports powder protein is replaced with various natural ingredients. So the sources of protein will be 100% of natural origin.
However, in several parameters, these natural products are significantly inferior to protein in the form of a food additive. First of all, due to the high content of carbohydrates and the sizeable total caloric content of products.
That is why when doing bodybuilding, we advise, if possible, not to abandon an additional source of protein in the form of powder concentrates.