Is Protein Powder Better Than Food?

Your dietary protein not only builds muscle but also synthesizes antibodies, manufactures blood cells and supports your hormonal system. You can consume protein from whole foods or from protein powder supplements to meet your body's daily requirement. While protein powders offer the full range of essential amino acids you need to consume for optimal health, whole foods offer distinct advantages over supplements. Consult with a dietitian before including protein powders in your nutrition plan.

Protein Powder

Protein powders consist of proteins isolated from high-quality sources such as milk, soy or eggs. These powders supply a complete protein with all the amino acids your body is unable to synthesize. They are convenient for mixing into a smoothie or shake as a meal replacement or between-meal snack. You may also boost the protein content of whole foods by adding protein powder to cereals, yogurt or baked goods. Despite these benefits, however, protein powders are not better than whole foods in the overall picture of your nutrition.

Nutrients

Because the proteins in supplements are separated from the other nutrients in their original food source, protein powders lack the beneficial ingredients in whole foods. In other words, whole food sources of protein are better than protein powders because of the vitamins, minerals and heart-healthy fats they provide. For example, whey protein powders include the same amino acids found in low-fat milk but lack the bone-building calcium you need as part of a well-balanced diet. Relying on protein powders as your primary source of amino acids requires you to include missing nutrients in your other foods, add additional supplements to your diet or risk a nutritional deficiency.

Toxins

Consuming protein powders may increase your exposure to toxic contaminants. A July 2010 "Consumer Reports" article describes a study in which every type of protein drink they tested came up positive for one or more of the poisonous heavy metals arsenic, mercury, cadmium and lead. Although researchers studied protein drinks rather than protein powders, all nutritional supplements may be at risk for mislabeling or contamination. The U.S. Food and Drug Administration does not regulate the supplement industry, and therefore the label may or may not indicate the actual contents or purity of the product. Whole foods, on the other hand, undergo regular safety inspections.

Cost

In addition to their contamination risk and lack of nutritional diversity, protein powders may cost more than whole-food sources of protein. According to sports nutritionist Nancy Clark, protein powders cost more than milk when compared per gram of protein. Nonfat dry milk may cost even less than fluid milk and also provide the calcium, vitamin A and vitamin D lacking in protein powders.