I have not yet felt the need to supplement my diet with protein powder. However, deciding whether or not to include it in my diet is proving to be a difficult task. Furthermore, if I ever decide to incorporate it at some point, selecting the right protein supplement seems even more complicated.
Firstly, I strongly believe in the power of healthy food and its benefits over any nutritional supplements. Secondly, I know that well-planned meals based on varied whole and simple homemade foods are healthy and safe. On the other hand, taking supplements without proper advice from a healthcare professional can be risky and lead to an overdose of vitamins, minerals, or other nutrients that are sometimes added to protein powders, resulting in unwanted effects such as liver damage. However, one should determine whether or not supplements work for them or is just a waste of money. Some studies claim they are helpful, while others suggest otherwise. It all depends on an individual's specific needs.
To ensure that I get enough protein from whole foods, I consume cooked turkey breast, which is naturally high in protein. For example, 100g of cooked turkey breast meat contains about 28g of protein. In the photo, there is 450g (approximately 16 Oz) of grilled turkey breast, which is around 126g of high-quality protein that I split into three meals. Additionally, I consume Greek yogurt, cottage cheese, and 2-3 hard-boiled whole eggs daily. Sometimes, I cook chicken breast or white fish to get a similar amount of high-quality protein and avoid eating the same meat all the time. I don't need any protein powder for now. I am not saying that I will never try protein supplements.
My point is that for now, after four months of consistent training following a 17-year hiatus, I obtain all the macro-nutrients I need for my fitness goals from whole foods and other natural sources, such as bee pollen and fish oil. If I plan on using protein supplements or any other fitness nutrition products, I will first consult a healthcare professional and then select a natural and safe option carefully.
Update, July 27th, 2024
Since I initially published this article in February, I consulted with a healthcare professional. She was impressed with my diet after reviewing my food-tracking app (MyNetDiary). However, she recommended that I consider using some supplements to maximize my gains, and maintain overall health, and protein powder for a quick post-workout drink was one of her suggestions. Therefore, I'm currently in the process of searching and reading reviews to find the best protein supplements that can meet my needs. I will update this article once I find the right one.
