Malaika Arora doesn’t ‘really believe in any powders and stuff’, prefers this ‘natural’ protein shake after workouts

That doesn’t mean she dismisses protein powders entirely. For Malaika, it’s about choosing what works best on a personal level. “If it works for you, go ahead and have it. But for me, I like to keep it natural,” she said. 

So, how effective are natural, homemade protein sources like bananas, nuts, and dates compared to protein powders?

Ashlesha Joshi, fitness dietician and nutritionist at Tone 30 Pilates, tells indianexpress.com, “Whole foods like bananas, nuts, and dates provide not only protein but also fiber, natural sugars, vitamins, and minerals that aid recovery in a more holistic way than protein powders. While protein powders can offer a quick and concentrated boost, natural sources allow the body to digest and absorb nutrients gradually, which enhances satiety and supports stable energy levels after a workout. For individuals with moderate exercise routines, homemade protein-rich blends are often more than sufficient for recovery.”

For someone who doesn’t consume protein powders, what are some easy, everyday food combinations that can ensure adequate protein intake?

Combining plant-based foods smartly can help meet protein requirements with ease. “Pairing lentils or beans with rice, roti, or quinoa ensures a complete amino acid profile. Adding yoghurt or paneer to meals boosts the protein count while keeping the meal simple. Even snacks like hummus with whole-grain bread or a handful of nuts with fruit can significantly contribute to daily protein needs,” suggests Joshi.

Small adjustments in everyday eating patterns often add up to adequate protein intake without requiring supplements.

How can someone decide if they truly need a protein powder or if whole foods are sufficient?

According to Joshi, the decision depends largely on lifestyle, dietary habits, and activity levels. For most people who eat a balanced diet with adequate portions of pulses, dairy, nuts, eggs, or lean meats, whole foods provide sufficient protein. Protein powders may be beneficial for athletes, bodybuilders, or individuals with higher protein requirements who struggle to meet their needs solely through food. “Consulting a nutritionist and tracking overall protein intake can help individuals determine whether supplements are necessary or if their diet already supports their health and fitness goals,” concludes the expert. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.