Why Protein Supplements Are Necessary

Hello. I'm YAYA â½, the muscle gain reporter from Yak-al..

The unusually long heat of this year has passed, and autumn ð, the season of clear skies and fat horses, has arrived..

In autumn, horses gaining weight helps maintain body temperature and boost immunity in preparation for winter,

which works favorably for health and survival..

While gaining weight has many benefits for horses,,

for humans, weight gain can cause various chronic diseases and psychological stress,

which can negatively impact health..🥲

However, an increase in muscle mass is a different story.!💪🏼

When muscle mass increases, basal metabolic rate rises, helping with weight management while also improving physical function and athletic performance..

Additionally, muscle development has a positive impact on mental health and self-esteem..

Realizing the benefits of increased muscle mass, we inevitably

buy and consume protein supplements to increase muscle mass..

But there is protein we can obtain from foodâ,

so why do we buy and consume protein supplements??🤔

From now on, let's explore whole foods and protein supplements,

and find out which is more advantageous for muscle growth.!

We've set our comparison criteria as follows:.

We'll examine foods that are easy to access in daily life and affordable for obtaining protein from whole foods..
We'll focus on protein content per weight and price..

Eggs

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The first food we'll examine is ~~famous for Kim Kye Gran,~~ eggs.. 🐓🥚

Egg whites are low in fat and rich in protein,,

while the yolk contains vitamins A, D, E, and various minerals, providing balanced nutrition,

with the advantage of allowing for various food variations..

Eggs contain about 2g of carbohydrates, 12g of protein, and 10g of fat per 100g..

As of now (24.10.23) ð, based on Fresh pricing, 1.56kg of large eggs contain

approximately 187g of protein and are priced at 7,790 won..

Therefore, you can purchase them at approximately 41.65 won per gram of protein..

Chicken Breast

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The second food we'll examine is ~~dry~~ chicken breast.. 🐔

Chicken breast is rich in protein and low in fat,

making it one of the most beloved foods among people who work out.,

Like eggs, it has the advantage of being consumable in multiple ways, such as salads or side dishes..

Chicken breast contains 0g of carbohydrates, approximately 23g of protein, and approximately 1g of fat per 100g,,

and as of now (24.10.23) ð, based on Fresh pricing, 2400g of chicken breast (800g x 3 packs) is

being sold at 38,400 won..

2400g of chicken breast contains 522g of protein and can be purchased at 73 won per gram of protein..

Canned Tuna

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The third food we'll examine is tuna🐟..

~~Tuna, which is hard to find in supermarkets,~~ is convenient to prepare and store,

making it one of the essential ingredients for people living independently.,

Tuna has high protein content and is rich in unsaturated fatty acids, especially omega-3 fatty acids, which are good for heart health..

It tastes great even eaten plain and allows you to deliciously consume protein through salads or onigiri..

Canned tuna contains 0g of carbohydrates, approximately 20g of protein, and approximately 1-5g of fat per 100g,,

and as of now (24.10.23) ð, based on Wow pricing, 1200g (100g x 12 packs) can be purchased for 15,000 won..

1200g of canned tuna contains 240g of protein and can be purchased at 62.5 won per gram of protein..

Anchovies

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Finally, the last food we'll examine is anchovies🐬..

Anchovies, which are perfect as a snack or side dish, are also known as an excellent source of protein.,

100g of anchovies contains 5g of carbohydrates, 39g of protein, and 5g of fat..

As of now (24.10.23) ð, based on Fresh pricing, 500g of roasted anchovies can be purchased for 12,300 won,,

and 500g of anchovies contains 195g of protein,

which means it can be purchased at 63 won per gram of protein..

Protein Supplements

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Unlike regular food, protein supplements are made from protein extracted from whey, casein, soy, and other sources,

with fast absorption rates in the body and low fat content,

making them good to consume when it's difficult to get enough protein from meals alone..

While each protein supplement has different carbohydrate, protein, and fat content,

we'll calculate based on PowerShake 2kg (not an advertisement), which has Kim Jong-guk as its promotional model..

Based on 2kg of protein supplement (69,900 won), we found approximately 450g of carbohydrates and approximately 1410g of protein..

This means you have to pay approximately 50 won for 1g of protein..

So far, through simple calculations, we've briefly examined the amount of protein in whole foods versus protein supplements and the price per gram of protein..

Cheap doesn't mean good, and expensive doesn't mean badâ

each food and supplement has its own advantages and disadvantages..

It's best to find the protein source that works best for you,,

and create a protein intake plan that fits your goals and lifestyle..

Conclusion

Protein value-for-money ranking: Eggs > Protein Supplements > Canned Tuna > Anchovies > Chicken Breast
Regardless of price, finding the right protein source for you is what matters..

References

Korean Nutrition Society (2021) 2020 Dietary Reference Intakes for Koreans [[Nutrient Intake and Protein Requirements] Seoul: Korean Nutrition Society
Kim, H., & Lee, J. (2023) Comparative Study on Protein Absorption Between Supplements and Whole Foods. Journal of Korean Exercise Nutrition, 14(2), 78-86
Rural Development Administration (2022) Food Composition Tables for Korea [[Eggs, Chicken Breast, Tuna, Anchovies] Jeonju: Rural Development Administration