For a long time, I deliberately avoided using protein powder. Getting enough protein from whole, homemade foods felt natural, safe, and aligned with how I wanted to approach training after a long break from weightlifting. At that stage, supplements felt unnecessary, and in some cases, more confusing than helpful.
This article reflects that mindset and the reasoning behind it. It also documents how my thinking gradually evolved as training volume increased, recovery became more important, and I started looking more critically at ingredient quality and real-world practicality. Rather than a recommendation, this is a snapshot of a process, moving from a whole-food-only approach toward a more selective and intentional use of supplements.
Before update
For a while, I didn’t feel the need to include protein powder in my diet. Getting enough protein from whole foods felt natural, safe, and aligned with my values. But the more I trained and learned, the more I started weighing the pros and cons of supplementing, especially with so many options and mixed opinions out there.
I've always believed in the power of whole, homemade meals over supplements. A well-balanced diet based on simple, minimally processed foods offers a broad spectrum of nutrients without the risk of overdoing it. On the flip side, taking supplements without guidance can be risky. Some protein powders contain added high doses of vitamins, minerals, and other ingredients that may lead to excessive intake and potential health issues, such as liver damage. That’s why I’ve remained cautious. Still, I acknowledge that supplements can be helpful, depending on the individual’s needs, goals, and dietary gaps.
Scientific findings on the effectiveness of fitness supplements are mixed. Some studies support their benefits, while others question their value. Ultimately, what works for one person might not work for another.
To meet my protein needs naturally, I rely on nutrient-dense whole foods. Cooked turkey breast is a go-to: 100g contains about 28g of protein. In the photo above, you can see 450g (roughly 16 oz) of grilled turkey breast, about 126g of high-quality protein, which I divide into three meals. I also regularly eat Greek yogurt, cottage cheese, and 2–3 hard-boiled whole eggs. To avoid dietary monotony, I rotate in chicken breast or white fish as lean protein sources.
At the time of writing this, I didn’t feel the need to use any protein powders. After four months of consistent training (following a 17-year break), I was fueling my body well with real food, along with natural additions like bee pollen and fish oil. If I ever decided to try supplements, I planned to do so carefully and only after consulting a healthcare professional.
After Update
Since publishing this article in February 2024, I followed through with that plan. I consulted with a healthcare professional who reviewed my food logs via MyNetDiary. She was pleased with the quality of my diet but suggested that I consider adding a few supplements to support recovery and long-term health. Among her recommendations was a clean, quick-absorbing protein powder for post-workout use.
That advice prompted me to research and test a few options, and I’ve finally found one that meets my standards for quality, transparency, and price. It’s a grass-fed, unflavoured whey protein powder with a simple, thoughtful ingredient list:
- Proteins: Whey Protein Concentrate, Whey Protein Isolate, Whey Protein Hydrolysate
- Minerals: Magnesium, Zinc Oxide
- Vitamins: Vitamin E (DL-alpha-tocopheryl acetate), Vitamin B6 (pyridoxine hydrochloride)
- Digestive Enzymes: DigeZyme® blend (Alpha-Amylase, Protease, Lactase, Lipase, Cellulase)
- Natural Support: Bromelain for improved digestion and recovery
That process also made me realize that my approach to protein powder had changed over time. Instead of treating it as a supplement category, I now evaluate it as a practical tool, with very specific criteria around digestion, ingredient quality, and real-world use.
I’ve documented that approach in a separate, regularly updated page here:
https://nattyandfit.com/recommendations/protein-powder
Now, I mix it into a post-workout shake that’s fast, effective, and in line with my natural approach to training. My go-to recipe includes:
- 1 scoop of grass-fed whey protein
- 5g creatine monohydrate
- 25-30g raw organic honey
- 1-2g organic Ceylon cinnamon
It’s a convenient and clean way to replenish after a workout, without compromising on ingredient quality. On rest days, I use it at breakfast mixed with rolled oats instead of yogurt, and occasionally, I’ll have it as a shake before bedtime if I haven’t met my protein needs for the day. I still get the majority of my nutrition from real food, but now I’ve found a reliable supplement that fits well into my routine and supports my progress as a natural athlete over 40.
For anyone curious how I currently approach protein powder today, I keep an updated overview here: https://nattyandfit.com/recommendations/protein-powder
