Protein

Protein is aessential macronutrientTo the proper functioning of the body. Sportsmen and women are particularly fond of taking it in supplement form to help thembuild and repair muscle fibers.

Proteins are one of the 3 nutrients that form the basis of our food (the other two arecarbohydratesAndlipids). They can be found inanimal and plant sourcesMeat, dairy products, eggs, fish... but also cereals, seeds, legumes, soya..

Structural proteins are essential for many chemical reactions in the human body: the manufacture of muscles, bones, hair, skin, the functioning of cells and organs, etc..

They play an essential role in so-called active molecules, such as enzymes and hormones. They are also involved in oxygen transport, digestion and the proper functioning of the immune system.

Proteins are made up of one or more chains of amino acid peptides. Once released during digestion, they are used by the body to synthesize its own proteins. They are also true sources of energy.

Of the 20 standard amino acids, the body is capable of producing most of them from food. However, there are still some essential amino acids that must be supplied by the diet. It is therefore necessary to include in your meals foods containing them, or supplements to ensure the body's needs are met.

L'recommended nutritional intake for a sedentary person is 0.8g/kilo/day, and for muscle-building purposes, this amount is increased to 0.5g/kilo/day 1.5 to 2g/kilo/day. 

Some bodybuilders and weightlifters consume even more, but it's recommended not to exceed 2.5g/kg/day, which wouldn't allow you to build muscle any faster anyway.

Of course, protein-rich foods of animal or plant origin are supposed to provide us with all the nutrients we need for a healthy diet essential amino acids we need. But for those who engage in intense sporting activity, whether strength or endurance sports, needs increase and the classic diet is no longer sufficient.

In fact, we don't necessarily choosehigh-quality proteins, in other words, they provide the 9 essential amino acids that we can't produce from other sources. Similarly, if we opt for vegetable proteins, they are not perfectly digestible and must beto provide the full range of amino acids. Finally, it may simply be a case ofquantity problemIf consumed insufficiently.

The risk with a lack of protein in the diet is that the body will draw it from its own muscle reserves. Aonly essential amino acid missingIs sometimes enough to create an imbalance. Fortunately, there are various types of supplements that providequality protein in concentrated form for your body.

We've seen it,the need for protein increases during training, whether strength or cardio training. A surplus of protein is necessary forhelp build muscle mass.

For weight loss, proteins prevent muscle wasting and promote satiety. That's why muscle-building protein powders offer apractical alternative to food. Why take protein powder?

The benefits of protein for bodybuilding

Protein for bodybuilding has many benefits not only for your health, but also for your bodygeneral appearance. If you're building mass or looking to gain strength, your protein intake shouldn't be taken lightly. You need to provide your muscles with sufficient nutrients to grow !

In fact, it is one of the main components of your muscles.Every training sessionCauses damage to muscles andleads to muscle fiber degradation. 

It's the food intake that will repair them. Muscle fibers then thicken. This is what leads to volume gain, also known as muscular hypertrophy.

To build muscle mass, it's essential to combine the right diet with specific training. It is essential toprovide the nutrients needed for muscle building, the company's products are sold continuously throughout the day.

For this reason, the purchase of bodybuilding protein isa solution that covers essential amino acid requirements, to complement a balanced diet.

Which protein is right for building muscle? Mass gain Vs dry muscle

• If you want togain dry muscle, without fat, it will be more interesting toopt for whey or beef protein, which contain more protein, and are lighter in fat and carbohydrates. So you can build muscle without the risk of putting on fat.
• If you're just starting out, whey is the perfect choice. Its more affordable concentrated format is already adapted to your needs.
• If your goal is weight gain, you can increase your protein intake with a whey but a gainer will give you a good dose of carbohydrates in addition to proteins. the assurance of a daily caloric intake favorable to weight gain.
• For all athletes, the long-lasting action ofcasein proteinKeeps protein synthesis active andprotects muscle mass. Ideal for night-time recovery.
• If you want to lose weight while maintaining your muscle mass, a protein shake is ideal for boost metabolism and prevent muscle wasting. 
• Visitlactose intolerantHave the choice between egg or beef protein, and vegetarians prefer protein100% plant-basedTo supply their muscles with amino acids.

Proteins for weight loss

Eating more protein when trying to lose weight is an interesting option for several reasons:

• They containall essential amino acidsAnd provide energy to the cells. When the amount of carbohydrates and lipids is reduced, we need to find a way of providing energy through other nutrients, to avoid fatigue. This is where protein comes in.
• Since they take time to digest, they have a specialnatural appetite-suppressant effect, which means that their consumption limits cravings and snacking.
• What's more, include them with every mealhelps maintain acquired muscle mass, to maintain a firm figure despite dieting. They support the metabolism to promote fat burning.

There are so many proteins to choose from, and it's not always easy to find your way around the effective bodybuilding proteins on the market.

Different types of whey, casein protein, egg or beef protein, vegetable proteins (soy, sunflower, pea, rice, hemp)... Here are the main characteristics of each type of protein for bodybuilding, to help you better understand the range.

Whey protein

Visitwhey proteinOr whey concentrate is thethe most common whey protein. Also known aswhey protein, it takes its name from the whey from which it is filtered and dried before being powdered.

Whey protein is low in fat and sugar, making it the most widely used source of dietary supplements on the international market. Rich in amino acids, witha complete aminogram, they are among the best whey proteins. They are also highly bioavailable, which means that they can be easily absorbed by the bodyperfectly assimilated by the body.

Whey isolate

L'whey isolateIs also derived from whey, but undergoes a more advanced filtration process. Its fat and lactose content is even lower.Easier to digest, isolate proteine is even suitable forpeople with lactose intolerance.

This type of powder contains between 90 and 95% protein and has one of the richest aminograms. Ideal for sportsmen and women seeking dry muscle definition, or for peoplewho want to lose weight while maintaining their muscle mass.

Hydrolyzed whey

In the same way, there is also the whey hydrolysate, which has been filtered by hydrolysis and offers even higher content and unrivalled digestibility. Isolate and hydrolysate are more expensive due to their more complex manufacturing process, and are most often used by experienced sportsmen and women, whose needs are more specialized.

Casein

Among bodybuilding powders,the caseinRepresents the bulk of the proteins contained in milk (80%) and is particularly appreciated for its creamy texture. It is renowned for being very slowly assimilated (6 to 8 hours), which means it can be easilyslow release of amino acids. To benefit from its full effectiveness, it is best consumed in the evening, before bedtime.

It can also be used as a snack between meals. Casein is a protein capable ofAvoid muscle catabolism, during a period of fasting (at night, for example).

It is also recommended fordry period. During these periods, lower calorie intake can have an impact on muscle gain. So it's vital to ensure that you maintain your muscle mass by providing it with all the essential nutrients.

Egg protein

Rocky Balboa's passion for raw eggs is well known, and we often read that eggs are the best source of protein for bodybuilding. But is it true?Eggs are the foodstuff with the highest biological valueBecause it is perfectly assimilable. It is easily digested and quickly assimilated by the body.

Its low carbohydrate and fat content and high protein content have long made it the favorite protein of bodybuilders. The brands that offer egg protein are made exclusively fromegg whitesWhich have been reduced to powder form.

Beef protein

If you do not wish to consume milk proteins, for example because of digestive problems, you can also opt forbeef protein. It's true that the image of this type of formula is rather masculine, but in reality,ideal for building lean muscle. What's more, the protein content is high.

Plant proteins

While animal and milk proteins are popular plant protein are becoming increasingly widespread and popular with consumers. These are 100% vegan, making them suitable for all diets (lactose intolerant, halal, kosher, etc.).

Lactose-free, they offer an excellent alternative for those intolerant to dairy products or vegetarians, but that doesn't mean you can't eat them from time to time if you're not one of these people.

Soy protein is the only plant protein to contain all the essential amino acidsAnd can rival dairy proteins. It is rich in arginine. Finally, it is antioxidant thanks to the properties of the isoflavones derived from the soy bean it contains.

Vegetable protein such as peas, rice, pumpkin seeds or hemp protein are just as good sources as soy protein powder, provided that take them in alternation to provide your body with all the essential amino acids, as most are incomplete (lacking at least one). They are often combined in formulas to obtain a complete aminogram.

Whatever your goal,vegetable powders can be just as helpfulThan more traditional formulas for a healthy diet. Some brands also offer organic vegetable ranges. There's no single best protein powder for bodybuilding, so it's up to you to find the one that's right for you.

From foods to powders, bars and beverages, proteins come in a variety of flavors to meet the demands of everyday life.

On the practical side, you'll appreciate ready-to-drink protein forms or shakers, as well as smoothies or bars. These areperfect as a snack when powder preparation is complicated.

When is the best time?

Timing is everything if you want to get the most out of a protein powder shaker. The idea is toadapt your protein intake to your training and meal schedulesto promote protein intake throughout the day.

There's no need to take a shaker if you're about to eat one of your main meals, as the shaker complements your diet.

• Visit morning protein: ideal after a night in which the body has fasted for 8 hours. Taking protein stops catabolism and boosts anabolism. A protein breakfast is ideal, but those in a hurry can count on a quick protein shaker.
• Visit shaker after training, is ideal for promoting muscle growth and recovery. It is an essential anabolic window.
• Before training, a shaker ensures the body's supply of amino acids, provided it is taken at least 1h30 before training to limit digestive discomfort during training.
• Visit snack between main meals, in this way, the shaker helps your body to remain in a permanent anabolic phase, especially if your meals are spaced out over several hours. Ideal for supplementing the protein content of your meals
• Visit evening before bed, ideal for avoiding catabolism, casein is a slowly assimilated protein that releases amino acids over several hours.
• Finally, protein intake days off are important to maintain muscle fiber synthesis, which can continue for 3 to 5 days after exercise. Protein and amino acid requirements are even greater on rest days than on exercise days, unlike carbohydrates, which can be reduced.

As you can see, there's no point in ingesting a large quantity of protein all at once, just once during the day spread out over the day between main meals and protein snacks.

A overdosing is unnecessary, a threshold is reached at which protein is no longer useful for anabolism. Distribution throughout the day is essential, starting the day with a protein-packed breakfast.

*Dietary supplements should be used as part of a healthy lifestyle and balanced diet. Results are not guaranteed.