What are proteins ?
Proteins are the raw material of your body, like the bricks that make up a wall. They are composed of small structures: amino acids. Amino acids are themselves broken down into peptides, there are two groups of them, essential and non-essential amino acids.
Essential amino acids cannot be made by our body and must be provided by food or dietary supplements. Non-essential amino acids can be made by our body.
After intense strength or endurance training, your muscle fibers will be partially damaged. So your muscles will need amino acids to replenish their mass and volume and prevent catabolism (loss of muscle volume and mass) and promote muscle growth.
To be of good quality, a protein must be complete, that is to say, have a complete aminogram of the 9 essential amino acids. Proteins of animal origin are generally complete, vegetable proteins ( vegan , soy, peas, lentils, etc.) are not as rich.
The majority of proteins come from our diet, which is why it is important to have a nutrition plan adapted to your training plan, and to supplement it with a protein intake either through food (portion meat, egg, fish, cottage cheese, milk, etc.), or by taking a food supplement in the form of a shaker consisting of 30g of protein and 30cl of water, depending on the needs, the quality of absorption, the origin and the objectives of your training.
Many athletes use them as a snack because they are more practical to carry and store.
They are the raw material of life, muscle growth and fat loss.
What type of protein exists?
There are several types of protein:
Milk protein is broken down into several categories according to their purity, they are the most complete and quickly assimilated proteins containing the 9 essential amino acids. They are the most used proteins.
Depending on the desired objective, there are several types of milk protein:
It is the most widespread protein and the most used for its speed of absorption. Its filtration quality is average, it contains lactose and a certain percentage of fat. It is an easily accessible protein that is digested in less than an hour.
The protein isolate is a whey that has received additional filtration to reduce the remains of lactose and fats of a classic whey . There is also protein hydro isolate which is micro-filtered and no longer contains any fat or trace of lactose, it is digested perfectly and has a very high level of absorption. Perfect for losing weight.
Casein is a slow-release protein is makes up 80% of milk protein. The body digests it more slowly because its protein structure is concentrated in micelles. They are groups of proteins, peptides and amino acids linked to minerals.
Casein guarantees a slow and continuous supply of amino acids and promotes good recovery to prevent catabolism and promote muscle growth. It gives an important feeling of satiety compared to other proteins.
During periods of intermittent fasting or during which we are not going to absorb any other nutrient, it allows us to continuously provide essential amino acids to our body.
There are two types : miscelar and calcium caseinate. Calcium caseinate has an absorption time of 3 or 4 hours when the micelles and calcium are absorbed together. Miscelar has an absorption time of from 6 to 8 hours or it diffuses amino acids, it is perfect before going to sleep to promote good muscle recovery.
Casein was considered the best protein for fitness and bodybuilding by athletes for a long time before whey protein hit the market.
The gainers are proteins, generally composed of 30% to 40% whey, added to 60%-70% of complexes of slow and fast sugars and fibers according to the brands.
They are often used for people who have trouble gaining mass in addition to their diet, or for example in recovery after training.
Gainers are not recommended for anyone looking to gain “clean” mass or wishing to gain volume or gain muscle definition.
Egg and animal protein
Egg protein is called albumin and it is found in egg white. Albumin contains a very high nutrient level and high biological value. It is a protein very well absorbed by the body and a very high rate of assimilation.
The meat protein is extracted from beef “pre-digested” by an enzymatic process which means that it is quickly absorbed. They are very complete proteins containing the 9 essential amino acids with very good absorption and strong assimilation as well.
In addition, these proteins do not contain lactose, they are very suitable for people with digestive disorders.
These proteins are recommended for vegans or vegetarians who do not wish to consume proteins of animal origin. Although they contain a rich aminogram, it is however incomplete and does not meet 100% of the needs of an athlete . For this it is important to find a vegan protein that has several sources of protein such as:
and food to cover 100% of the nutritional needs for muscle recovery. Ideally a supplement of vitamin B12 with proteins and perfect. This vitamin has very good muscle recovery properties and is found primarily in animal protein sources.
How choose protein?
The quality of proteins depends on each athlete, his basic metabolism (ectomorph, endomorph or mesomorph), his objectives (mass gain, muscle volume, dryness, endurance, strength, etc.).
It also depends on the eating habits and nutrition plan. Some proteins are very good before training or in recovery after training, others to cover the needs during periods with few calories.
For this we adapt our nutrition and training plans to the needs of each and advise the appropriate supplementation according to your objectives.
What daily dose of protein take?
The amount of protein to take daily varies according to the training and muscle mass of the athlete. For this it is important to adapt a nutrition plan to the intake of protein because according to the rhythm of life, the metabolism, the professional or sedentary physical activity the needs will be different. And if proteins are the key to mass gain or muscle definition, there are also calories. It is therefore important to know how to dose them so as not to gain weight unnecessarily.
It’s also important to consider the protein sources in the diet and nutrition plan.
For instance :
you can add a dose of 30gr of whey protein before training in a shaker containing 300ml of water
Take 30g of micellar casein when going to bed two hours after the last meal to keep a continuous supply of amino acids during the night to optimize muscle recovery.