Protein and the food matrix: A new era in sports nutrition

When you think about sports nutrition, protein shakes might spring to mind. But although consuming enough high-quality protein after exercise is important for muscle recovery, there’s increasing evidence to suggest that isolated protein powders should be seen as a handy supplement, rather than the foundation of an athlete’s nutritional strategy. Andy Holwerda, Danone Senior Team Leader Muscle and expert in muscle and protein, explains how the growing scientific understanding of the food matrix is driving new dietary strategies built around whole foods and reshaping the way athletes refuel and recover.

In today’s food and nutrition culture, many people understand that our bodies need a healthy balance of carbohydrates, fat, and protein, along with sufficient vitamins and minerals. Yet we still often hear about these nutrients in isolation: that vitamin C can support immune function, that some carbs release their energy more slowly than others, or that we should always aim to eat protein after a workout. Of course, understanding these nutrients individually is important, but in everyday life, our food isn’t that simple. 

That’s because while isolated nutrients – like protein in protein powder or omega-3 in a supplement – do exist, you’ll usually find a vast array of nutrients alongside each other in a whole food. 

“Take milk, for example,” says Andy. “It consists partly of protein and partly of other macro- and micronutrients, such as fat and calcium. Every food has its own unique combination of nutrients, and the physical structure of and interactions between these nutrients also differ. We call this the ‘food matrix’, and we’re continuously learning more about how this can affect nutrient uptake in the body.”

As an expert in muscle tissue and muscle protein synthesis (MPS), Andy is particularly interested in the role of protein in the food matrix. It’s a research field that’s grown quickly in recent years, following decades during which sports nutrition research focused mainly on isolated protein.

“In the 1990s and 2000s, scientists made big strides in understanding what stimulates MPS; namely, high quantities of essential amino acids like leucine, as well as a high digestion and absorption rate,” explains Andy. “It wasn’t until around 10 years ago that more attention started to be paid to the bigger picture: protein within whole foods. We now know, for example, that omega-3 fatty acids and vitamin D can both interact with protein in the food matrix to upregulate MPS.”

Andy gives one example of where the food matrix - has been found to boost MPS – and it’s a food many people eat regularly.

"One study compared MPS after eating egg white (the primary protein-containing part of the egg) with whole eggs, introducing the other fats and nutrients contained in the egg. The study showed that whole egg further increased the post-exercise MPS response compared to egg white alone, suggesting there’s an interaction between protein and other nutrients.”

In plant-based proteins, there are two factors to keep in mind. First, proteins are found in plant cell walls. This makes it harder for our stomach enzymes to access and break down the proteins, limiting amino acid availability compared to animal-based sources. Second, except for soy, plant proteins don’t contain all nine essential amino acids at sufficient levels. But Andy offers a solution: “Combining different plant-based proteins is an effective strategy for consuming a full amino acid profile, making a balanced plant-based diet viable for supporting muscle health.”

But it’s not just the choice of foods that matters – it’s also a question of how they’ve been prepared. That could be anything from the heating, stirring, or fermentation that takes place before the product reaches the supermarket shelf, to the chopping and cooking we do in our own kitchen.

Andy says, “Many standard food processing steps – whether mechanical, like a producer turning steak into ground beef, or chemical, like a consumer cooking that same steak at home – can actually accelerate the rate of amino acid absorption, which usually has a positive impact on MPS.”

Recent research into the food matrix hasn’t only increased our understanding of protein; it has reframed the science of post-exercise nutrition. Many in the field now recognize that isolated protein powders can be an effective supplement, but not the basis for optimal nutrition. As Andy puts it, “Everyone needs to eat real food, so the first step is to ensure our diet is complete and provides the right amounts and types of proteins and other nutrients. 

Instead, the sports nutrition world now encourages a ‘food-first’ approach, where the diet is built around whole foods containing high-quality protein. “Prioritizing whole foods is increasingly seen as a preferred nutritional strategy,” explains Andy. “Most people, even athletes with high protein needs, can reach their recommended protein intake targets if they consume protein-dense whole foods.” 

Our understanding of the food matrix has come a long way, but Andy believes we’ve only scratched the surface. 

"I’m particularly curious to learn more about how the production processes used to make foods like yogurt or shelf-stable dairy affect amino acid absorption,” he says. “I’m also interested in the role of plant-based proteins in the food matrix and how they can support muscle remodeling. Overall, lots of work is being done to characterize and compare protein availability in different whole foods, so it’s going to be exciting to see new insights emerge in the coming years."