I tell you right now because we hear everything and anything! Powdered proteins are not a doping product. But I also tell you, it is not a miracle product to become super muscular or dry in 3 weeks!
Protein powder is the same protein that you find in your natural diet. Consuming is not an obligation but it can have advantages! I explain everything, what’s the use, why take it or not, in what situations I take, how to take and some tips to choose if you decide to buy!
WHAT ARE THE PROTEINS FOR?
Just before answering the question that you ask yourself, I remind you very quickly what is the point of protein? Protein is a nutrient in your food, just like carbohydrates and fats (your food also contains fiber, vitamins, minerals, etc.). The first source of protein is therefore your diet! You find a lot in meat, fish, dairy products, cereals, etc.
They are essential for the body and have many interests. But, to put it simply, I will focus on the aspect that most interests athletes. Proteins will help your body burn more calories, recover well and strengthen muscle building! And as I told you in my video Tips for losing weight, if you want to look thin but not flabby, do not just lose weight! You have to tone your muscles. And yes, training is good but if you do not give your muscle what it needs to recover and build, you will never have the body of your dreams!
WHY TAKE PROTEIN POWDER?
So why take protein powder since it is already found in our diet? Well, it’s a question of choice! Whether you take a packet of turkey ham or protein shaker powder, in the end it’s almost the same for our body! What matters is to consume enough in the day.
In general, for athletes, it is considered that it takes every day between 1.5 and 2 grams per kilogram that you weigh. So if you are 60 kg and you’re athletic, you need …? 120 gr / day!
To give you an example of comparison, for 100g, there is:
– 12,5gr of protein in 0% white cheese,
– 22 gr in the ham,
– 21 gr in the chicken fillet.
– From 70 to 90 gr for protein powder
So it’s really interesting! A shaker of 30 gr of protein will bring you about as much protein as a pack of ham or 600 gr of white cheese 0%! It is therefore primarily for practical reasons that we take protein powder version!
IN WHICH SITUATIONS DO I TAKE PROTEIN POWDER?
I’m going to give you some examples, some situations, where I’m going to choose protein powder.
A good example is after training ! It’s often easier to shake with a dose of powdered protein in the locker room than to eat a pack of turkey ham or egg whites that have been plugged all day in your bag!
Another reason may be the financial cost ! It is usually cheaper to take a dose of protein powder than a chicken cutlet! Basically, 1 kgr of pure protein costs 50 € if you buy chicken (about 5kg of chicken) against 25 € for the powder version! In terms of protein intake, the powder version is therefore 2 times cheaper (and I’m not talking about the price difference if you choose the meat of the grisons !!)
Last example for vegetarians . By eliminating meat, fish or even dairy products, we are depriving ourselves of very good sources of protein. And as it is not always easy to vary, the shaker can be a good complement!
Now this will never replace the food, which contains plenty of other nutrients, fiber, vitamins and so on. ! Powdered protein can just help you, in some situations to compensate for a lack of protein. But if you can, always prefer solid food!
PROTEINS FROM MILK: WHEY, CASEIN, ETC.
So for simplicity, there is the whey, it is the most known and most used, it is made from milk proteins and is generally assimilated very quickly by your body! It has a very good protein intake (70 to 80% on average). There are “improved” versions such as isolate or hydrolysate that contain them, usually 90% protein. But they are of course more expensive so it’s up to you to see if it’s really worthwhile to put more money.
Then you have casein, which is also derived from milk but this time will be consumed very slowly by your body! It is usually eaten in the evening before sleeping because your body can digest a good part of the night.
You then have vegetable proteins based on soy, hemp or peas. This is very interesting for vegetarians who need to increase their protein intake. I also believe that great efforts have been made in recent years to develop and improve their quality and especially their taste! They have another interest, this time for omnivores: they are lactose free!
Finally, there are also proteins of animal origin as the egg-based protein. It is used less often and I admit that I have never tested! If some of you have tested, do not hesitate to give me a feedback in the comments! A priori they are interesting especially for cooking There is also beef protein, quite expensive it seems to me.