Protein is an important thing to eat for muscle growth and repair. Some athletes and exercise fans like to get their protein from whole foods like fish, meat, or plants. Others like to use protein powders, amino acid supplements, or fish oils.
A new study from the University of Toronto and the University of Illinois at Urbana-Champaign tried to solve a main question: Is eating the whole fish better for building muscle after working out than taking its nutrients separately?
This blog post breaks down the results in a way that is easy to understand. This will help you decide how to improve your diet after a workout.
Study Overview
10 people (5 men, 5 women, average age 24) who were active for fun took part in the study and did a resistance workout. After working out, the subjects ate one of two meals:
- Whole salmon (SAL) – containing 20.5g of protein and 7.5g of fat
- Isolated nutrients (ISO) – a mix of crystalline amino acids and fish oil, replicating the same protein and fat composition as the salmon
Researchers used advanced molecular methods to check plasma amino acid levels and muscle protein synthesis (MPS) before eating, two hours after, and five hours after exercise.
Study: https://cdn.nutrition.org/article/S2475-2991(23)08168-4/pdf
Key Findings
The study looked at whether whole salmon had a special benefit over its separated nutrient equivalents when it came to increasing muscle protein synthesis after exercise. What they found is this:
1. Plasma Amino Acid Levels Were Similar
After eating, both groups experienced a similar increase in plasma essential amino acid (EAA) levels, including leucine, an amino acid crucial for muscle growth.
Takeaway: Whether from whole salmon or isolated nutrients, the body absorbed amino acids in a comparable manner.
2. No Difference in Muscle Protein Synthesis (MPS)
Muscle protein synthesis (MPS) is the process of repairing and building muscle after exercise. The study found no significant difference in MPS between the two groups at any measured time point:
- Early phase (0-2 hours post-exercise): Both salmon and isolated nutrients stimulated MPS at similar rates.
- Later phase (2-5 hours post-exercise): MPS returned to baseline in both groups.
- Overall recovery period (0-5 hours): There was no significant advantage to eating whole salmon over consuming its isolated nutrients.
Takeaway: As long as you get the right balance of protein and fat, it doesn’t seem to matter whether the nutrients come from whole food or supplements.
What This Means for You
If your goal is muscle recovery and growth, this study suggests that:
- Whole foods like salmon are just as effective as supplements in providing the necessary nutrients for muscle repair.
- Protein supplements and amino acids can be a viable alternative if whole food sources are unavailable or inconvenient.
- Choosing between whole food and supplements comes down to personal preference, budget, and dietary needs.
Whole Food vs. Supplements: Pros and Cons
Both whole foods and supplements have advantages and disadvantages. Here’s a quick comparison:
| Factor | Whole Salmon (SAL) | Isolated Nutrients (ISO) |
|---|---|---|
| Nutrient Absorption | Complete nutrient package | Precise, targeted nutrition |
| Convenience | Requires cooking and preparation | Easy to take on the go |
| Additional Health Benefits | Contains omega-3s, vitamins, and minerals | Lacks other beneficial compounds |
| Taste & Enjoyment | Rich flavor, culinary variety | Often flavorless or artificially flavored |
| Cost | Can be expensive | Typically more affordable per gram of protein |
| Digestibility | Natural digestion process | May cause stomach discomfort in some |
Bottom Line: Whole foods provide extra nutrients, while supplements offer convenience and cost-effectiveness.
Who Should Choose What?
- Athletes & Fitness Enthusiasts: Either choice is fine. Whole foods provide extra nutrients, while supplements are convenient post-workout.
- Busy Individuals: If you struggle with meal prep, high-quality protein supplements can help meet your needs.
- Health-Conscious Individuals: Whole foods are the best option for additional nutrients and long-term health benefits.
- Vegans & Vegetarians: Opt for plant-based whole foods or supplements that align with dietary choices.
Final Thoughts
This study confirms that protein is protein, whether from whole foods or isolated nutrients, as long as the body receives the essential amino acids needed for muscle recovery.
If you enjoy eating whole foods like salmon, great! But if convenience is key, well-formulated protein powders and amino acid supplements are equally effective.
The best approach? A balanced diet that includes both whole foods and, if needed, high-quality supplements to meet your fitness goals.