2024-02-22 17:47:48
According to the latest estimates from the research firm Xerfi, protein products represent more than 80% of the sports nutrition market : in France, 152 million euros in 2021. It is mainly through an army of influencers that the virtues of these supplements – called “whey” (“whey”, in English) and generally sold in powder form – are highlighted. However, are they really founded?
Protein powder: what is it for? What composition?
Gym subscribers are now accustomed to rows of shakers, these containers containing a milky liquid with a vanilla, chocolate or strawberry flavor. They are especially megaproteins and athletes ingest them to gain muscle mass.
Among different types of proteins, dairy are the most common.
An industrial process makes them dry, in powder form, explains Julien Louis, professor of nutrition. This process simplifies the food, and strips it of other nutrients such as vitamins.
Plant-based whey
The stalls also offer plant-based proteins, often “based on soy or, more recently, peas”. The expert points out that these powders are produced from natural foods: “they are not synthetic proteins”.
Is it good to take protein powder?
Composed of amino acids, the building blocks of all our proteins, these products will allow “to stimulate protein synthesis », says Julien Louis. “Without amino acids, without dietary proteins, we cannot renew our muscle proteins, and so maintain our muscle mass », he continues. “Even less can we produce new muscle proteins if we want to develop our muscles.”
Is their effectiveness proven?
Oui, and the claim “helps to increase muscle mass” is authorized. According to Dr Benoît Fréville, author of Whey and other proteins (ed. Amphora), consumption “during twelve weeks of training allows you to gain between 300 and 400 g of muscle and of lose between 400 and 700 g of fat ».
But you have to keep in mind that these protein powders are as effective as food proteins such as those from meat or cottage cheese, says Julien Louis.
“The only nuance is that it’s a more practical solution : they are more easily transportable and immediately consumable within the hour following the effort.”
Is the composition of protein powder regulated?
In 2016, a European Commission report on foods intended for athletes noted that up to 40% of products mentioned on their packaging unauthorized allegations.
Others might even contain prohibited substances, such as anabolics. Two years later, 60 million consumers pointed to a “ unreliable labeling “. In the protein market, there would therefore be something to eat and drink.
To find your way there, “you have to refer to the labels », advises Julien Louis. “They supervise the manufacturing processes and ensure that what is written on the label corresponds to what is in the box.” According to the expert, in France, it is label Afnor which represents a guarantee of reliability and quality.
Protein powders: do they carry health risks?
There is no risk for a population without pathologies, believes Julien Louis. For a healthy person who practices physical activity with a balanced diet, there is no danger.
And “for the moment, no study shows negative effects,” he adds. And if we increase the doses ? “It won’t do anything more, except that you will have to drink more to eliminate nitrogenous waste.”
What contraindications?
Making greater demands on the renal system, health authorities advise once morest however these proteins to people with impaired renal function. Certain powders that may contain caffeinethey also discourage their use “to people presenting factors of cardiovascular risksuffering from heart disease or impaired liver function, to children, adolescents and pregnant or breastfeeding women.
How much protein powder should you take?
The expert insists, protein powders are suitable if they complement a balanced diet. “For the general population, the recommendations are close to 0.8 g/day of protein per kilo of body mass,” he explains.
For sports and bodybuilding
For sportive people, intakes must be increased to meet muscular goals. “We are going to move towards 2.2 g/kg per day. » Example: for a 75 kg person, this represents 165 g/day of protein. For 4 meals, she can therefore absorb 20 g of protein per meal through her diet, and supplement with 4 20 g shakes. “To maintain muscle mass, it is above all regularity that is important”.
Beyond post-workout consumption, Julien Louis highlights the importance of distribute protein intake during different meals.
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