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The different protein powders
Whey
Whey is the oldest of the “new generation†proteins.
It is made from whey, or “wheyâ€.
It is a highly filtered milk protein fraction, containing almost no lactose or fat.
It assimilates quickly.
Whey has become the most consumed protein in the bodybuilding industry.
You can find different types of whey: whey concentrate,
whey isolate and whey hydrolyzate.
All have the same goal: to help the athlete build muscle and burn fat.
proteins
Whey concentrate contains around 70 to 80% protein. whey isolate 90% and whey hydrolyzate 95%. Whey hydrolyzate, the most filtered version of whey. no longer contains any fat or sugar. The more the protein is filtered, the more protein concentrated it is. But whey concentrate. which is the least filtered of the 3 versions, contains no more than 2% lactose (sugar) and 3% lipids. The difference between the different types of whey therefore comes down to a few calories.
Note that if you are lactose intolerant, choose whey isolate.
Casein
Casein is known as a slow-digesting protein:
from 6 to 8 a.m. Casein is a complete protein, which contains absolutely all amino acids. The slowness of its assimilation makes it the ideal food supplement for snacks between meals when you are in the muscle definition se. It provides a long-lasting satiety effect which allows you to last until the next meal without cravings. Also, it has almost no impact on insulin secretion, and therefore promotes muscle definition. Casein is also a protein to consume at bedtime. since its amino acids are released over several hours and counteract nocturnal catabolism. Unlike whey which is very low in lactose. casein can cause intestinal discomfort in people sensitive to lactose.
Egg white protein.
Egg white protein is a remarkable source of amino acids.
It is assimilated in 3 to 6 hours and is a complete protein, very rich in BCAAs.
Additionally, egg white has a 100% absorption rate and is well suited for sensitive individuals because it does not irritate the intestinal lining like other protein sources.
and its digestion is therefore facilitated.
Finally, if you want to limit your lipid intake.
Eating too many whole eggs can be a problem.
You will need 4 whole eggs. to benefit from the same protein intake as a pod of egg white protein powder. but you will be forced to absorb 20 g of additional lipids.
Plant proteins
They are often made from pea and rice protein, and some brands also add artichoke, coconut or hemp protein. Unlike animal protein sources, plant proteins have a lower biological value and do not contain all the amino acids in them.
good proportions.
This is why they are often mixed:
one source of legumes + one source of cereals, or two sources of legumes, or two sources of cereals. The mixtures make it possible to fill amino acid deficiencies and obtain a complete protein, favorable to muscle development. The digestion time for plant proteins varies between 4 to 6 hours and they are consumed like casein: as a snack between meals and at bedtime. They are suitable for vegetarians and can be eaten without fear by people sensitive to dairy products.
Which protein is right for you?
What is the best protein for gaining muscle?
For muscle building, the duration of digestion and the content of essential amino acids are the factors to consider first. During the muscle building se, being able to eat often is favorable to mass gain. Therefore, it is advisable to move towards proteins with rapid assimilation. Whey, whey isolate and hydrolyzate are assimilated in less than an hour and allow you to eat frequently without suppressing your appetite. However, casein is also a protein appreciated for mass gain, when consumed at bedtime. It is digested during sleep and reduces muscle catabolism. Choose your protein for mass gain according to the objectives you have set for yourself: lean mass gain, or extreme mass gain.
What protein for mass gain?
Gainers are the protein supplements of choice for mass gain. These are proteins to which carbohydrates have been added to increase their synthesis in the muscles, but also to increase the daily caloric intake necessary for weight gain. However, many practitioners prefer to take protein without added carbohydrates, so that they can make their own protein. In this case, whey and isolate are preferred because they are digestible, low in lactose, and can therefore be used several times during the day without overloading the digestive system. Ideally, sweet potato or oat flour can be added.
Which protein for muscle definition?
In the muscle definition se, casein and vegetable proteins are the best sources of protein powder. They are digested for at least 4 hours and thus help suppress hunger during low-carbohydrate diets. As a snack between meals, at bedtime and even as a meal replacement, these thick proteins hold and provide amino acids to the muscles for several hours.
Are you looking to recover better?
For muscle recovery, whey and isolate are preferred, thanks to their speed of assimilation and their content of essential amino acids. Whey and whey isolate should be consumed after each training session: the muscles receive, in a very short time, a very large quantity of amino acids. This inhibits catabolism and promotes protein synthesis.
Our advice for taking your protein correctly
Whey, isolate or casein are proteins that are not consumed in the same way. Learn to differentiate protein sources to get the best benefits.
How to take your whey?
Whey protein, or whey protein, is a highly filtered protein with a very short assimilation time. It is very fluid and mixes very easily with water, without making lumps.
Dilute it with water or vegetable milk, but never with cow's milk. This would slow down the assimilation of whey and increase the content of lactose, the sugar in milk.
Consume it when you get up, as well as before and after your weight training sessions.
How to take your casein?
Unlike whey, casein is thick and digests slowly. Mix it with water or vegetable milk (except soy milk), preferably. If you do not suffer from any lactose intolerance, you can, from time to time, mix it with semi-skimmed cow's milk. The mixture will be more delicious and smoother. Consume your casein as a snack between meals and at bedtime.
How to take your egg protein?
Although its assimilation is faster than casein, egg protein should still be considered a slow-assimilation protein. Therefore, it is ideally consumed as a snack between meals, and in the evening at bedtime. However, very few people consume egg protein today, as whey has a higher biological value and faster assimilation. People who consume egg protein are generally intolerant to milk proteins. Egg protein is mixed with water or vegetable milk (almond milk, oat milk).
How to take your vegetable protein?
Vegetable proteins are consumed like caseins. Their assimilation time is long (4 to 6 hours) and their texture is thick. They are perfectly suited to high-protein and low-carbohydrate diets and are eaten as a snack between meals, to replace a meal and in the evening at bedtime. Mix your plant-based protein with almond or coconut milk for extra creaminess.
What is the best protein brand in the world?
There are thousands of dietary supplement brands around the world, and just as many protein formulas available. Some are of very good quality, others are made from poor quality dairy products.
In France and Europe, food supplement brands are subject to a jurisdiction imposing precise control of raw materials, protecting consumers from commercial abuses and ensuring their food safety.
The Eiyolab, Fit&Healthy and Revogenix brands, for example, are developed in HACCP-certified laboratories, which means that each batch of protein is controlled and certified to comply with regulations and rules of good manufacturing. Also, all food supplements meet AFNOR NF EN 17444 standards, assuring users that the products comply with anti-doping rules and do not contain any prohibited or doping substances.
Where to buy protein and whey?
Make sure you choose a product developed in France or in Europe and with quality and control certificates. On the one hand, this protects you from all the digestive risks resulting from the consumption of adulterated products, but also from a lack of effectiveness resulting from false claims. All brands available on the Toutlanutrition site have quality and control certificates, ensuring you are consuming healthy supplements that comply with the promises announced.
Supplements to combine for muscle gain and weight loss
Certain food supplements should be combined with your protein in order to potentiate the effects of your training and supplementation program.
BCAAs improve protein synthesis, promote mass gain and muscle definition. After each workout, consume your BCAAs about 15 minutes before your protein.
CLA is the ally of all casein, because it facilitates fat burning. If you are in the muscle definition se, opt for CLA or a thermogenic fat burner.
Creatine promotes increased performance and amplifies the muscle development process.
Pre-workout boosters help you to volumize muscle fibers, in order to stimulate congestion during training, but also muscle oxygenation and nutrient absorption.
Probiotic and enzyme complexes, which balance transit and digestion. Consuming protein is good, but digesting it optimally is even better! In addition, probiotics promote healthy intestinal flora, which improves the absorption of nutrients by the intestine and reduces bloating and digestive gas.
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