Protein powder is a high-protein food supplement that can be a convenient, effective source of protein for building muscle or making up for a lack of protein in your diet. However, protein powder can be costly, and whole foods may feel more filling than protein shakes because they are solid, rather than liquid. Luckily, there are many protein-rich foods that you can use as alternatives for protein powder. These protein powder alternatives offer a large serving of protein with minimal amounts of carbohydrates and fat, making them close nutritional substitutes for protein supplements.
Grilled Chicken
Grilled chicken is a low-fat, carbohydrate-free meat that is rich in protein and relatively low in calories. A 4 oz. serving of grilled chicken breast contains 120 calories, with 1.5 g of fat, 24 g of protein and no carbohydrates. Protein powder contains 120 calories, with 2 g of fat, 3 g of carbohydrates and 23 g of protein per 30 g scoop. Grilled chicken can be versatile, as you can use it on salads or sandwiches.
Canned Tuna
Canned tuna is a protein-rich food that is appropriate for strict diets, as it is low in calories and contains minimal fat and carbohydrates. A 2 oz. serving of canned tuna provides 60 calories, with 1 g of fat, 13 g of protein and no carbohydrates. If you are trying to limit fat content, be sure to buy tuna in water, not oil. Canned tuna is convenient because it does not require cooking or refrigeration.
Chocolate Milk
For a protein source that is not necessarily devoid of fat and carbohdyrates, chocolate milk can be an effective choice. One cup of chocolate milk provides 220 calories, with 5 g of fat, 9 g of protein and 35 g of carbohydrates. In addition, research from the December 2009 issue of "Applied Physiology, Nutrition and Metabolism" found that consumption of chocolate milk after exercise can be as effective for recovery as a commercial sports beverage.
Egg Whites
Egg whites are low in calories, fat and carbohydrates and rich in protein. While removing the yolk from eggs does remove some of the vitamins and protein, it also eliminates the fat content, which makes egg whites suitable for dieting. One egg white provides just 16 calories and 4 g of protein, so it would take about six egg whites to provide the protein content -- 24 g -- of a scoop of protein powder, although the egg whites would be lower in calories, with 96, compared to 120 in a scoop of protein powder.
References
- Livestrong.com MyPlate: Grilled Skinless Chicken Breast
- Livestrong.com MyPlate: EAS Protein Powder Chocolate
- Livestrong.com MyPlate: Bumble Bee Canned Tuna
- Livestrong.com MyPlate: Lucerene Chocolate Milk
- "Applied Physiology, Nutrition and Metabolism"; Acute Effects of Chocolate Milk and a Commercial Recovery Beverage on Postexercise Recovery Indices and Endurance Cycling Performance; K. Pritchett, et al.; December 2009
- Livestrong.com MyPlate: Egg White
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