The Pros and Cons of Protein Supplements: Why Natural Sources Reign Supreme

  • , by Chibuikem Osuchukwu
  • 4 min reading time


In today's fitness-conscious world, it's not uncommon to hear about protein supplements. These powdered mixes or ready-to-drink formulas have gained immense popularity for their promise to enhance muscle growth, support recovery, and aid in weight loss. However, with their heavily processed nature and chemical composition, it's essential to explore a holistic perspective on protein supplementation compared to naturally derived protein sources.

What Exactly is a Protein Supplement?
Protein supplements are concentrated products designed to deliver a high dose of protein to the body. Usually made from whey, casein, soy, or plant-based proteins, these supplements offer an easily consumable alternative to whole-food protein sources. While protein powders can be convenient, it's essential to understand why people choose them and the potential downsides associated with their use.

Reasons for Supplementing with Protein:
1. Convenience: Protein supplements are favoured for their portability and ease of use. They can be quickly mixed with water, milk, or other beverages, making them a practical choice for those leading busy lifestyles.
2. Athletic Performance: Athletes and bodybuilders may use protein supplements to support muscle repair and growth after intense workouts, enhancing recovery times.
3. Weight Loss: Protein is known to promote satiety, making it an appealing option for individuals aiming to control their appetite and reduce calorie intake.
4. Dietary Restrictions: Vegans, vegetarians, or individuals with certain allergies may turn to protein supplements as an accessible means of meeting their protein needs.

Disadvantages of Protein Supplementation:

  1. Highly Processed: The heavy processing involved in creating protein supplements can result in a loss of natural nutrients and bioavailability. Many beneficial compounds present in whole food sources, such as fibre, vitamins, minerals, and phytonutrients, are often absent in artificial protein alternatives.
  2. Chemical Laden: Some protein supplements may contain additives, fillers, artificial sweeteners, and flavours, which can be detrimental to our health, especially when consumed regularly over an extended period.
  3. Lack of Personalization: Protein supplements offer a one-size-fits-all approach, understanding that each individual's needs and goals vary. Whole foods, on the other hand, can be tailored to meet specific dietary requirements and preferences.
  4. Potentially Overconsumed: Relying heavily on supplements may lead to unintended overconsumption of protein, which can strain the kidneys, as excessive protein is excreted through urine. Furthermore, neglecting other essential nutrients may compromise overall nutritional balance.

Natural Sources vs. Protein Supplements:
While protein supplements offer a quick solution to meet daily protein requirements, obtaining protein from natural food sources provides additional advantages:

  1. Complete Nutrition: Whole food protein sources, such as lean meats, fish, eggs, legumes, nuts, and seeds, come packaged with various critical macronutrients, vitamins, and minerals necessary for optimal health.
  2. Slow Absorption: Whole food proteins are absorbed more slowly by the body, providing a steady release of amino acids over time, aiding muscle recovery and growth more effectively than rapidly absorbed protein supplements.
  3. Satiety and Digestive Health: Whole food proteins are typically digested more slowly than supplements, promoting a feeling of fullness and supporting healthy digestion.

Our Egusi seeds are naturally protein-packed, providing 30g of protein per 100g. What's more, they contain the 9 essential amino acids that the body can't produce by itself and must get from diet. The table below shows some of our recipes and their protein per serving. Check out our recipe sections for the full recipes and more.

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RECIPE  PROTEIN (per serving)
Egusi Porridge 24g
Egusi Burger 33g
Egusi Energy Bites 12g
Egusi Shake 31g
Egusi Stew with Paneer  30g
Egusi Stew with Tofu 32g
Egusi Soup  33g

While protein supplements may offer convenience and certain benefits, it is crucial to recognize their heavily processed and chemical-laden nature. Opting for natural sources of protein is an excellent choice for overall health, as they provide a wide range of additional nutrients and a more balanced approach to meeting dietary requirements. Prioritizing whole food choices is not only more sustainable but also enhances our ability to nourish the body in the most natural and optimal way.



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