How to choose the right proteins?

Are you wondering which whey to choose? Do you want a quality protein? You may be unsure between two different types of proteins. Nutrimuscle supports you by providing you with essential information on the proteins to favor.

To choose your proteins, two main criteria will be the common threads that should follow you in their selection. First of all, quality is essential when choosing your proteins. It will be decisive in achieving your goals and also preserving your health. Finally, your personal goals will guide you in this choice.

Why take protein?

The usefulness of proteins

Proteins are one of the 3 macronutrients essential for the normal functioning of the body, along with lipids and carbohydrates. They have a role in the growth and renewal of tissues including muscles but also other functions such as physiological functions. Protein must be provided in sufficient quantities through food in order to nourish these muscle cells and carry out its vital functions for the body. Indeed, the body cannot synthesize all the amino acids on its own.

For an athlete, the recommended daily doses vary between 1.5 to 1.8 g/kg/day of protein.

Why take protein powder?

• Improves post-workout recovery: Protein is essential for recovery and repair of muscle tissue after training. Consuming protein powder after training can help reduce muscle soreness and improve recovery, which can help improve performance in subsequent workouts.

• Increases muscle mass: Protein powder can help increase muscle mass when consumed as part of a strength training program. Protein powder contains amino acids, which are the building blocks of protein, necessary for muscle protein synthesis.

• Helps Lose Weight: Protein powder can help lose weight by reducing appetite and increasing satiety. Protein powder can also help maintain muscle mass during weight loss, which can help burn fat more effectively.

• Easy to use and transport: Protein powders are easy to use and transport, making them ideal for people with busy and active lifestyles. Protein powder can be added to smoothies, shakes, yogurts, energy bars and even baking recipes.

Everyone has their own protection!

It can be difficult to navigate the choice of proteins available on the market. Depending on the sport practiced, the level, the objectives and the different tolerances, the choice can be long and tedious. To guide you in your choice, Nutrimuscle has provided a choice aid that is completely free to use: To each their own!.

Its use allows you to save time and better understand the issues related to your own sporting practice.

What quality should you choose for your protein?

Different criteria must be taken into account to choose the best possible quality protein.

The quality of the aminogram

The protein aminogram is one of the determining factors for choosing your protein powder in order to optimize their effects. Having a complete aminogram and not deficient in one or more essential amino acids is a criterion to take into account when choosing a protein.

The aminogram is an analysis that measures the amounts of amino acids present in a protein. It is important to understand how to interpret an aminogram to recognize the quality of protein powder. Here are some points to consider:

• The content of essential amino acids: Essential amino acids are those that our body cannot produce itself and must therefore be supplied through food. Protein powder must contain all essential amino acids in sufficient quantities to be considered a quality protein source. Essential amino acids include leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine and tryptophan.

• The content of branched amino acids: Branched amino acids (BCAA) are essential amino acids important for building muscle. They include leucine, isoleucine and valine. Protein powders should contain adequate amounts of BCAAs to support muscle growth.

• Amino Acid Profile: Premium proteins have a complete and balanced amino acid profile. This means that all forms of amino acids are present in sufficient quantities to support bodily functions.

What about plant proteins?

Plant proteins seem to be a good alternative to animal proteins, but the reality is more complex. In fact, they are 3x to 5x less expensive to produce and sell for 1.5x to 3x more. Plant proteins are also less well assimilated, so their effect is less. In most cases, they will have an incomplete aminogram and will not be optimal for muscle building.

The different extraction methods

One of the methods for extracting protein powder is ultrafiltration. This method involves passing the protein through a porous membrane that only allows protein molecules of the appropriate size to pass. Impurities and other molecules are filtered out, leaving a highly concentrated protein powder. This method is often used to produce protein powders that are high in protein and low in fat and carbohydrates.

Microfiltration is another method of extracting protein powder. It uses a finer filtration membrane than ultrafiltration, which filters protein molecules of the appropriate size while allowing smaller peptides and amino acids to pass through. This method is often used to produce premium protein powders, containing peptides and amino acids that can be absorbed more quickly by the body.

A more traditional protein powder extraction method is salt precipitation. This method involves adding a salt to the protein solution, which causes the protein powder to precipitate. This method is often used to produce cheaper protein powders, but it can also alter the properties of the protein, making it less effective for building muscle.

The different filtration methods

There are three types of whey protein available on the market: whey concentrate, whey isolate and whey hydrolyzate .

Whey concentrate is the most common form of whey protein. It is produced by filtering whey to remove water, fats and carbohydrates. Whey concentrate typically contains between 70% and 80% protein, with the remainder made up of lactose, fats and minerals.

One of the benefits of whey concentrate is that it is less expensive than other forms of whey protein. It may also contain more nutrients than other forms of whey protein because it is not processed as much. However, whey concentrate may contain more lactose and fat than other forms of whey protein, which can be a problem for people who are lactose intolerant or looking to reduce their fat intake.

Whey isolate is a purer form of whey protein. It is produced by filtering whey repeatedly to remove the majority of fats, carbohydrates and lactose. Whey isolate generally contains over 90% protein.

One of the benefits of whey isolate is that it contains less fat and lactose than whey concentrate, which may be beneficial for people who are lactose intolerant or looking to reduce their fat intake. Whey isolate is also absorbed more quickly by the body than whey concentrate, making it ideal for consumption immediately after training.

Whey hydrolyzate is the most advanced form of whey protein. It is produced by treating whey with enzymes to break down proteins into smaller, more easily absorbable peptides. Whey hydrolyzate generally contains more than 90% protein.

One of the benefits of whey hydrolyzate is that it is even more quickly absorbed by the body than whey isolate, making it ideal for consumption immediately after training. It is also less likely to cause bloating or digestive issues than other forms of whey protein.

Ultimately, the choice between whey concentrate, whey isolate, and whey hydrolyzate depends on your needs and constraints.

Which protein sources to choose?

Native whey or cheese whey?

Native whey comes directly from cow's milk. The raw material is then only composed of milk proteins and not cheese waste. It does not require any chemical manipulation or addition of questionable products. Naturally, it therefore does not contain GMP.

Finally, it presents a very high quality undenatured aminogram. It contains all 10 essential amino acids and in proportions that allow increased muscle growth.

For whey cheese, the raw material is completely denatured due to a chemical process which alters the molecular structure of milk proteins so that they become cheese.

When cheese is made, chemical reagents are introduced into the milk. This chemical process results in the appearance of GMP (Glycomacropeptides) in whey cheese. GMPs are not natural proteins, they are made up of an agglomerate of sugars (up to 30%) and amino acids (up to 70%). But that's not all, as the resulting whey takes on a yellowish appearance, it is usually bleached using a bleaching chemical. In addition, according to scientific analyses, traces of chemical preservatives are found in whey cheese.

Egg proteins

Egg protein powder is a very good alternative to milk protein, with a very complete aminogram. They allow you to vary protein sources and thus optimize muscle development. They are also a very good option for people with lactose intolerance.

Be careful, however, about the origin of the eggs, make sure you have free-range hens.

Meat proteins

There are beef, pork and even chicken protein supplements on the market. These protein powders are often made with meat waste. We strongly advise you not to turn to this type of protein.

The importance of protein powder purity

What additives are in protein powder?

Make it a habit to examine protein powder ingredients to check for additives that aren't beneficial to your health.

This is the case, for example, of soy lecithin, present in certain protein powders. His problem lies. Indeed, although it may not have negative impacts on health, since the arrival of GMOs, some manufacturers using soy lecithin cannot determine whether it contains it or not. Unless you have a traced and reliable source on soy lecithin, choose a protein without this additive.

The presence of sucralose in proteins provides sweetening power to proteins without glycemic impact and without danger to health if its consumption is moderate.

For a purer composition, turn to an unflavored protein when possible, and make your mixture yourself.

Choose your proteins according to your sporting goals

Now that you know how to tell a good protein from a bad one, it's important to choose the one that's best for you.

The choice of proteins should be correlated with the time of your workouts so as not to disrupt them. Protein can be heavy on the stomach if taken right before. This choice will therefore be personal to each individual and based on your physical goals.

According to your physical goals

Depending on your sport and your physical goals, the proteins to favor will be different. (see table below)

Proteins for mass gain

To gain mass quickly: Musclemasse – Hard gainer

The Musclemasse Hard Gainer Nutrimuscle is dedicated to athletes who want to gain muscle mass quickly. It is aimed at people who are starting out or have an ectomorphic physique (who have difficulty gaining weight), and can subsequently change their gainer as they see their physique gain volume.

For this, it is made up of 75% carbohydrates and 20% proteins. The anabolic properties of Musclemasse are attributed to it thanks to native whey and total milk proteins. In addition, the fast-assimilation carbohydrates: Maltodextrin and Dextrose contained in the gainer are easy to absorb and digest. Thus, thanks to muscle strength gain and its strong energy contribution, Musclemasse helps to facilitate the athlete's progress.

To gain lean mass and limit fat: Lean Gainer Egg Protein & Oats

The Lean Gainer Egg & Oat Protein is suitable for athletes who want to gain lean muscle mass. They are aimed at people who already have an intermediate level or those with an endomorphic physique and who want to be careful about gaining fat.

For controlled mass gain: Lean Gainer Whey & Oats

We recommend Lean Gainer Whey & Oats to people wishing to maintain their muscle mass while controlling their weight gain. Thanks to its richness in fiber and protein, it provides an effective satiety effect. It is composed of 41% proteins, 40% carbohydrates, 7% lipids and almost 10% BCAAs.

Proteins for muscle gain

Native Whey Isolate : Native Whey Isolate provides amino acids needed for muscle growth and recovery. This protein helps stimulate anabolism and repair muscle fibers damaged by exercise.

MuscleWhey : this blend of native whey and native whey isolate provides a fundamental action on protein synthesis for powerful anabolism and optimal recovery.

Micellar casein isolate : the dual action of casein isolate allows on the one hand to carry an anabolic action thanks to the rapid assimilation of whey and on the other hand an anti-catabolic action thanks to the slow assimilation of micellar casein.

Proteins for drying

Diet Protein Blend : the intake of protein and nutri-fiber with the Diet Protein Blend contributes, thanks to their satiety effects, to weight loss. In fact, the mixture allows you to control your caloric intake and limit excessive snacking. The Diet Protein Blend thus limits the intake of fat into the body.

Micellar casein is a protein that is assimilated much more slowly than whey. It therefore makes it possible to supply the muscles with amino acids in a constant and prolonged manner. This then makes it possible to maintain high anabolism over several hours and facilitate fat burning over this period. In short, you retain muscle while burning more fat.

Micellar casein digests slowly, so it provides an appetite suppressant effect that allows you to space your meals more apart from each other and moderate your appetite. Thanks to these effects, you will optimize your weight loss.

For what time of use?

There are different types of proteins which each respond to a different speed of assimilation:

• Casein will have a slow assimilation, allowing a strong satiety effect
• Whey concentrate, or whey, is the most common protein with an average assimilation time.
• Whey isolate will have very rapid assimilation by the body and a higher protein level than classic whey.
• Casein hydrolyzate will have the fastest assimilation, because it is already pre-digested.

Milk protein intolerances

If you do not digest lactose well, here are the alternatives available to you:

The first solution will be to consume egg proteins, as mentioned above.

For people wishing to consume milk proteins, different solutions are available to them. Wheys reinforced with lactase, the enzyme allowing the digestion of lactose, allows you to consume milk proteins without digestion problems. Finally, low-lactose whey is also an alternative.