The everlasting debate between the benefits of whole-foods or supplements does not seem to be drawing to a conclusion. We're going to give our 2 pence on the subject, to try to weigh up the pros and cons of each.
The goal here is to provide you with sufficient information to help you choose which nutrients to obtain from whole-foods, and when to supplement.
Let's start with arguably the chief of the supplement world, and most focused macro nutrient for most athletes, Protein.
Protein is sourced largely from meats, dairy products, eggs, beans, nuts, soy and many more! Obtaining protein from whole-foods has some fantastic benefits.
You're more likely to find complete protein sources, with essential amino acids and creatine from whole-food sources, when compared to supplements.
Further, if you're trying to control your calorie intake, protein is the best way to go, as it's very filling, and to the same effect, whole foods are generally more filling than supplements.
On the flip side, Supplementation can allow you to measure your consumption more accurately, as well as allow you to consume more protein without feeling too full. (This is handy if you are aiming to build muscle mass.)
Additionally, Many quality supplements do provide a complete protein source, as well as essential vitamins and minerals, for an affordable price, and in an easy to prepare/consume form. Supplementation can also be beneficial for vegans and vegetarians, who may struggle to source adequate protein from their meat and dairy-free diets.
Next, let's look at Carbohydrates. That's right, we're talking vegetables, fruits, breads, beans, potatos, rice, pasta and more... Generally thought of as a weight-gain macro nutrient, carbohydrates are vital for maintaining energy levels as well as blood-sugar balance.
Carbohydrates are pretty easy to incorporate into your diet, and in fact most people struggle to limit their carbohydrate intake.
In terms of whole foods, it's recommended that you get your carbohydrates from healthy sources, such as fruits, vegetables and wholegrains. Keeping sugar to a minimum is also recommended.
If you're looking to gain weight, carbohydrates are usually a good way to go, as carbohydrate-rich foods tend to be very calorie efficient, meaning there are more calories per gram than other foods.
Taking carbohydrates in supplement form can certainly be beneficial. If you are looking to control the level of sugars and complex carbohydrates, clear labels on tested products can allow you to more accurately measure your carbohydrate intake.
Further, carbohydrates can be found as Carbohydrate powders, or as part of meal-replacement or energy supplements. This is because Carbohydrates are an essential nutrient, and for a clean bill of health, should not be avoided for extended periods.
Now we're on to Fats. There's a common misconception that eating fat makes you fat, whereas recent studies tend to support the opposite. Keto-diets tend to be dependent on a high-fat intake, to result in significant fat-loss.
Fats can be found in whole foods such as Avocado, dairy products, Eggs, fish, nuts, seeds, oils and more. Fat's are absoutely essential, and are actually a more efficient energy source than carbohydrates.
Consuming adequate healthy fats can aid your fat-loss goals, as well as provide you with sufficient energy for exercise through the day.
Healthy fats in supplementation tend to come in the form of Essential Fatty Acids, ie from Fish fats. They are also present in numerous Ketogenic supplements, such as keto shakes.
Taking fats in this way can help you to ensure you are only consuming healthy and essential fats, rather than extensive saturated fats from unknown sources.
Finally, we can discuss vitamins & minerals. Trying to list key sources of various vitamins and minerals is truly a great endeavour. Vitamins and minerals can be found in all different quantities and measures, in many different kinds of whole foods.
This is the key support for supplementing with vitamins and minerals, as it is extremely difficult to ensure that you are consuming an adequate sum of essential micro-nutrients from your diet.
Taking a multi-vitamin and minerls, can help you to guarantee that your body is receiving sufficient nutrients to allow for proper function.
Vitamins and mminerals in safe, tested supplements come in raw form, and so you can rest-assured that you're receiving the same prestige of nutrition from a supplement as from whole-foods.
Overall, unfortunately it seems we were not able to put a lid on this debate. There are certainly pros and cons for whole foods and supplements.
Let's summarise and re-visit a few key points:
Whole foods can help you with your fat-loss goals by tending to your apetite.
Whole-foods tend to have complete-nutrient sources, rather than deconstructed or broken-down nutrients.
Whole-foods can sometimes be more cost effective, in terms of vitamin and mineral sources.
Supplements can provide you with quick and easy nutrition.
Supplements allow you to accurately measure your nutrient consumption.
Supplements enable you to add to your diet without sacrificing too much of your apetite.
Supplements can be more cost effective, when considering protein sources.
