• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Nutrition

Whole Food Protein vs Protein Powder: Which Is Best For Your Gains?

by GI Team Published on Mar 21, 2017

This post may contain affiliate links (disclosure policy).

Food Protein or Protein Powder? That is the question.

If you hope to be an absolute beast with some solid muscle mass then training alone simply isn’t enough. Sure, if you want to build strength and muscle without any care for how your physique develops, then lift and eat to your heart’s content. However, if you’re looking to be a well muscled, shredded monster then you’re going to have to have a great diet plan that ensures fat loss and muscle retention. What’s the secret to desirable body composition? Protein of course.

Having a diet higher in protein means a number of positive things for your physique. For one, a diet higher in protein means obviously means more muscle production. It also means that while you’re building more muscle you’re losing more fat as well due to the higher levels of protein. A diet higher in protein also means reduced belly fat and all of this whether or not calories are increased or decreased.

But a great question that some have considered is what protein source is better for your gains? Protein powder or whole food protein sources?

Researcher Paul Arciero conducted a study that featured a number of focus groups. The first test compared a group who eat three meals a day, with increased protein, and a second group that ate six smaller meals a day, three of those meals including protein powder. Both groups showed signs of increased muscle and fat loss, but the second group did so at a higher rate. A second study performed showed some other interesting findings. One group had six small meals with increased whole food protein while the second group had the same number of meals with protein powder. Both groups showed similar rates of muscle gain and fat loss. It just goes to show that whether you use protein powder or whole food, it all depends on the quality and quantity of the product you’re consuming. Protein alone won’t get you to where you want to be, but it’s damn important.

How much protein is in your diet?

Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.

Source: http://suppversity.blogspot.com/2016/05/food-proteins-have-same-muscle-building.html

About GI Team

The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility