Protein is an essential macronutrient for the body to function properly. Athletes are particularly fond of taking it in supplement form to help build and repair muscle fibers.

Protein is one of the 3 nutrients that form the basis of our food (the other two are carbohydrates and lipids). They are found in both animal and plant sources: meat, dairy products, eggs, fish... but also in 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, the body uses them to synthesize its own proteins. They are also true sources of energy.

Of the 20 standard amino acids, the body is able to produce 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.

Therecommended nutritional intake of protein is 0.8g/kilo/day for a sedentary person, and for muscle-building purposes, this amount is increased to 1.5 to 2g/kilo/day. Read our article to find out how many grams of protein per day you should consume.

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

Of course, protein-rich foods of animal or vegetable origin are supposed to provide us with the 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 choose good-quality proteins, i.e. those capable of providing the 9 essential amino acids that we can't produce from others. Similarly, if we opt for plant proteins, they are not perfectly digestible and need to be varied to provide all the amino acids. Lastly, it may simply be a question of quantity, if they are consumed in insufficient quantities.

The risk of protein deficiency in the diet is that the body will draw on its own muscle reserves. A single missing essential amino acid is sometimes enough to create an imbalance. Fortunately, there are various types of supplements that provide your body with quality protein in concentrated form.

As we've seen, the need for protein increases during training, whether strength or cardio. A surplus of protein is necessary for the development of muscle mass.

For weight loss, protein prevents muscle wasting and promotes satiety. That's why bodybuilding protein powders offer a practical 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 appearance in general. 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!

Protein is one of the main building blocks of your muscles. Every workout causes muscle damage and leads to the breakdown of muscle fibers.

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

To gain muscle mass, it's essential to combine an appropriate diet with specific training. It's essential toprovide the nutrients needed to build muscle, continuously and evenly throughout the day.

For this, the purchase of bodybuilding protein is a solution that covers essential amino acid requirements, complementing a balanced diet.

Which protein is right for building muscle? Mass gain vs. dry muscle

• If you want to gain dry muscle, without putting on fat, it's better toopt for whey or beef protein, which contain more protein, and are lighter in fat and carbohydrates. This way, you can build muscle without the risk of gaining 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 to gain mass, you can increase your protein intake with a whey, but a gainer will provide you with a good dose of carbohydrates in addition to protein, ensuring a daily caloric intake favorable to weight gain.
• For all athletes, the long-lasting action of casein protein keeps protein synthesis active and protects muscle mass. Ideal for night-time recovery.
• If you want to lose weight while maintaining muscle mass, take a protein shake to boost metabolism and prevent muscle wasting.
• Lactose-intolerant people can choose between egg or beef protein, while vegetarians will prefer 100% plant-based proteins to supply their muscles with amino acids.

Protein for weight loss

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

• Protein contains all the amino acids essential to the body's functioning, and provides energy to the cells. When the amount of carbohydrates and lipids is reduced, you need to find a way of providing energy through other nutrients, to avoid fatigue. This is where proteins come in.
• Because they take time to digest, they have a natural appetite-suppressant effect, so their consumption limits cravings and the urge to nibble.
• What's more, including them in every meal helps maintain the muscle mass you've built up, so you can keep a firm figure despite dieting. They support the metabolism to promote fat burning.

There are 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 muscle-building protein, to help you better understand the range.

Whey protein

Whey protein or whey concentrate is the most common form of whey protein. Also known as whey 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 popular source on the international dietary supplement market. Rich in amino acids, with a complete aminogram, they are among the best whey proteins. They are also highly bioavailable, meaning they are perfectly assimilated by the body.

Whey isolate

Whey isolate is also derived from whey, but undergoes a more advanced filtration process. Its fat and lactose content is even lower. Easier to digest, whey isolate is even suitable for people with lactose intolerance.

This type of powder contains between 90 and 95% protein, and has one of the richest aminograms. Ideal for athletes looking for dry muscle definition, or for people wishing to lose weight while maintaining their muscle mass.

Hydrolyzed whey

There's also hydrolysed whey, 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, casein accounts for most of the protein contained in milk (80%) and is particularly appreciated for its creamy texture. Casein is renowned for its very slow assimilation rate (6 to 8 hours), which ensures slow diffusion of amino acids. To reap its full benefits, we recommend consuming it in the evening, before bedtime.

It can also be used as a snack between meals. Casein is a protein capable ofpreventing muscle catabolism during periods of fasting (overnight, for example).

It is also recommended during periods of lean training. During these periods, lower caloric intake can have an impact on muscle gain. You must therefore 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 this true? Eggs are the foodstuff with the highest biological value, because they are perfectly assimilable. It's easily digested and assimilated fairly quickly by the body.

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

Beef protein

If you don't want to consume milk-based proteins, because of digestive problems for example, you can also opt for beef protein. It's true that the image of this type of formula is rather masculine, but in reality, the composition is ideal for building lean muscle. What's more, the protein percentage is high.

Vegetable proteins

While animal or milk proteins are popular, vegetable proteins are becoming increasingly widespread and appreciated by consumers. These are 100% vegan and therefore suitable for all diets (lactose intolerant, halal, kosher, etc.).

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

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

Vegetable proteins such as peas, rice, pumpkin seeds and hemp protein are just as interesting sources as soy protein powder, provided you alternate between them 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 objective, plant-based powders can help you as much as more conventional formulas in the context of a healthy diet. Some brands also offer organic plant-based ranges. There's no such thing as the best bodybuilding protein powder, so it's up to you to find the one that's right for you.

From foods to powders, bars and drinks, proteins come in a variety of forms to suit all tastes and 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. They're perfect for snacks when preparing a powder is complicated.

When is the best time?

Timing is important to take full advantage of the benefits of a protein powder shaker. The idea is toadapt your protein intake to your training schedule and mealtimes , to 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.

• Waking up in the morning: 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 rely on a quick protein shaker.
• The post-training shaker is ideal for promoting muscle growth and recovery. It's 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.
• As a snack between main meals, the shaker helps your body stay in a permanent anabolic phase, especially if your meals are spaced out over several hours. Ideal for supplementing the protein intake of your meals
• In the evening, before going to bed, ideal for avoiding catabolism, with a preference for casein, a slowly assimilated protein that releases amino acids over several hours.
• Finally, protein intake on rest days should not be neglected 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 during the day. Macronutrient intake should be spread out over the day between main meals and protein snacks.

There's no point in overdosing: 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.