Benefits of Having Whole Food Proteins
As age advances, you tend to slow down in your activities, partly due to laziness and partly due to some chronic illness you may be having. So, in most of the elderly we come across, you may have noticed shrinking of muscle mass [scientifically called sarcopenia] that may affect their gait as well as speed of doing things.
I am now in my 70s and noticed these changes a year or two back. The slowness while on your routine morning walk or the need to hold the railings while walking up and down stairs is an indication that your the muscles of your legs have weakened. What should we do in such a situation?
Well, I guess you have to build those muscles that support you while walking by regular exercises and a diet that includes high class proteins, preferably, whole food proteins.
If you are on a journey of building muscle mass by having high class protein, nature offers a complete package that’s hard to beat.
Whole foods deliver protein wrapped in a nutritional powerhouse that supplements simply can’t match.”
Unlike isolated protein supplements (eg. Whey protein isolate), natural foods don’t just give you proteins— they also provide essential vitamins, minerals, and fiber that work together to support your muscles and your overall health.
Additional Information- 10 great health foods
Which protein do I prefer?
In my clinical practice, I am often asked a question- Is the protein I get from my meals enough, or would supplements be a better option for me?
Now, this is a tricky question and the answer depends upon who exactly is asking it. We’ll discuss this in detail as we proceed ahead.
As we move through different seasons of life-chilhood to adulthood to being a senior citizen, nourishing our bodies becomes an act of self‑respect.
I’ve explored both supplements (samples provided by comapnies manufacturing these protein powders) and whole‑food proteins, and I’ve found that real foods offer a gentler, more complete kind of support — for strength, mobility, and everyday vitality.
In today’s article, I’ll share why I choose food protein over supplementary proteins and in my next article which is an extension of this one, why it may also help you feel more energized and supported in your daily routines.
The nutrients found in whole foods are highly bioavailable, meaning your body can actually
- recognize,
- absorb, and
- utilize them more efficiently.
This natural packaging isn’t something science can easily replicate in a lab.
As research from Mayo Clinic Health System shows, these nutrients work together in ways that enhance their individual benefits.
Whole food proteins have another significant advantage: digestion rate.
While many supplements are designed for rapid absorption, whole foods digest more slowly, providing a steady, sustained release of amino acids to your muscles over several hours.”
This slow-and-steady approach keeps your body in an anabolic [body/muscle building] state longer, potentially enhancing muscle protein synthesis throughout the day.
The satiety factor can’t be overlooked either.
Whole foods help you feel fuller longer due to their fiber content and complex nutrient matrix.”
This natural appetite regulation supports weight management—critical for both building muscle and maintaining the overall shape of your body. This controlled eating helps you gain lean muscle instead of gaining fat that hides your muscle definition.
As TrainWell notes, the fiber in whole foods slows digestion and helps control hunger, something that liquid supplements often fail to do.
By choosing whole foods, you gain greater control over what goes into your body.
Many processed protein supplements contain artificial sweeteners, flavors, preservatives, and sometimes alarming levels of heavy metals.“
Whole foods let you avoid these additives while managing sodium intake and other nutritional factors.
Research suggests that manufactured supplements aren’t inherently more effective for building lean muscle mass than whole foods, provided you consume enough protein daily from quality sources.
Top Animal and Plant-Based Whole Food Proteins for Muscle Building
Animal proteins reign supreme in the muscle-building world due to their complete amino acid profiles.
These protein sources contain all nine essential amino acids in proportions ideal for muscle synthesis.
Good sources of animal proteins
Lean meats stand at the forefront of muscle-building foods. Chicken breast offers roughly 31 grams of protein per 100 grams while remaining low in fat.
Turkey breast is similarly lean with comparable protein content. For red meat enthusiasts, lean cuts like sirloin and round cuts provide not only protein but also creatine and iron—nutrients particularly valuable for strength athletes. Source: Real Simple
The ocean provides excellent protein sources as well. Salmon delivers about 25 grams of protein per 100 grams along with omega-3 fatty acids that help reduce muscle inflammation after intense workouts. Leaner fish like tuna and cod offer even higher protein-to-calorie ratios. UCLA Health researchers highlight seafood as not just protein-rich but also packed with nutrients that support recovery.
Eggs deserve special mention as nature’s nearly perfect protein package. One large egg [weighing approximately 70 grams] provides about 6 grams of highly bioavailable protein with all essential amino acids. Their versatility, affordability, and nutrient density make them a staple for many bodybuilders and strength athletes.
Dairy products round out the animal protein options with unique benefits. Greek yogurt packs approximately 10 grams of protein per 100 grams and contains both fast-digesting whey and slow-digesting casein proteins—offering immediate and sustained amino acid release.
Cottage cheese, called paneer in India, is particularly rich in casein, making it an excellent pre-bed option to support overnight recovery. Milk provides a balanced combination of whey and casein along with calcium and vitamin D for bone health.
Below is a concise table showcasing different animal-based protein sources along with their protein content and additional nutritional facts in 100 grams of each item:
| Protein Source(100grams) | Protein (g) | Nutritional Facts |
|---|---|---|
| Fish (Salmon) | 25 | Rich in omega-3 fatty acids, vitamin D. |
| Chicken (Breast) | 31 | Low in fat, high in niacin and selenium. |
| Beef (Lean) | 26 | High in iron, zinc, and vitamin B12. |
| Eggs | 13 | Contain vitamins A, D, and B12, plus choline. |
Excellent Plant-Based Whole Food Proteins for Muscle Growth
Plant proteins can effectively support muscle mass development, though they require more strategic combining to ensure complete amino acid profiles.
Good sources of plant-based proteins
Legumes
Legumes form the foundation of plant-based protein strategies, with lentils providing about 9 grams of protein per 100 grams. Black beans, kidney beans, and chickpeas deliver similar amounts while also offering fiber and resistant starch that support gut health and steady energy release.
Soy products
Soy products stand out as some of the few complete plant proteins. Tofu contains approximately 8 grams of protein per 100 grams, while tempeh offers nearly double that amount. Edamame provides about 11 grams per 100 grams along with fiber and healthy fats. These soy-based foods deliver all essential amino acids in proportions similar to animal proteins.
Nuts and Seeds
Nuts and seeds contribute valuable protein alongside healthy fats. Almonds contain about 21 grams of protein per 100 grams, while peanuts offer slightly more. Chia seeds pack approximately 17 grams per 100 grams along with omega-3 fatty acids and fiber. Hemp seeds are particularly impressive with about 31 grams of protein per 100 grams plus essential fatty acids that support recovery.
Whole grains
Among whole grains, quinoa stands out as a complete protein with about 4 grams per 100 grams cooked. Brown rice, though lower in protein at around 2.6 grams per 100 grams, can be valuable when paired with legumes to create complementary amino acid profiles.
Below is a concise table showcasing some plant-based protein sources along with their protein content and additional nutritional facts in 100 grams of each item:
| Plant-Based Protein | Protein (g per 100g) | Additional Nutritional Facts |
|---|---|---|
| Tofu | 8 | Low in calories, rich in calcium and iron. |
| Tempeh | 19 | Good source of probiotics, fiber, and vitamins. |
| Nuts | 20-30 | Rich in healthy fats, magnesium, and vitamin E. |
| Seeds | 20 | High in omega-3 fatty acids, antioxidants, and vitamins. |
| Spirulina | 57 | Contains all essential amino acids, vitamins B1, B2, and B3. |
| Mushrooms | 3-4 | Low in calories, good source of selenium and vitamins. |
The key with plant proteins is variety. As TrainWell explains, consuming different plant-based proteins throughout the day ensures you get all essential amino acids needed for muscle growth. This variety also provides diverse micronutrients that support overall health and performance.
Plant-based proteins offer an additional benefit: sustainability. Their production typically requires fewer resources and generates lower greenhouse gas emissions than animal-based options, making them increasingly popular among environmentally conscious athletes working to build muscle mass through sustainable nutrition practices.
Protein Supplements: Convenience and Targeted Nutrition
Types of Protein Supplements and Their Characteristics
When building muscle mass, protein supplements offer concentrated nutrition that many fitness enthusiasts rely on. Each type has unique properties that make it suitable for specific needs. Here is a downloadable/printable PDF for you to make a informed decision and choice-
We conclude here for the time being as this information about whole food proteins versus protein supplements is quite exhaustive.
In my next article that I will be posting shortly, we will learn how to use both food proteins and protein supplements strategeically to enhance our health.
Do post your feedback in the comments below-