Muscle mass gain
A new study shows that compared to a resting situation, for the same amount of protein, the muscles receive 56% more amino acids when the subjects used protein supplements just after training. This better absorption partly explains why protein is 16% more anabolic after exercise (14).
However, because of this more pronounced anabolism, which consumes protein, blood amino acid levels will fall much more rapidly after exercise than at rest. It is therefore necessary to eat within an hour of the post-exercise snack. Protein should be taken fairly quickly after training, even if you use a so-called slow protein (egg white or native casein), because exercise accelerates the speed of assimilation of the protein. This is not during the absorption phase, but at the level of its use by the muscles.
Sedentary men did 12 weeks of weight training. They received a protein powder supplement that combined egg protein + whey (11). The more protein these men consumed, the more dry muscle they gained. They increased their muscle mass by :
- 2.3% by taking 0.7 g of protein per kilo of body weight,
- 3.6% with 0.9 g of protein per kilo,
- 5.1% with 1.1 g of protein per kilo.
In fact, other medical research has shown that 40 g of egg protein was significantly more effective for anabolism than 5, 10 or 20 g after a weight training session (12).
Effectiveness for weight loss
Medical research has long shown that eating eggs accelerates fat loss, especially when dieting (1). These benefits are mainly due to the appetite suppressant effect of eggs (2).
In eggs, it is not the yolks that suppress the appetite, but the whites, thanks to their very high protein concentration. These egg white proteins are therefore excellent for the diet because of their low carbohydrate, fat and calorie content (3). As medical studies show, egg protein makes an excellent breakfast, being more appetite suppressing and less craving for food than conventional morning foods such as croissants, fruit juice, cereals or toast (4).
Similar studies show the same appetite-suppressing superiority at breakfast compared to chicken and potatoes (5). Compared to cheese proteins, the appetite-suppressant effect of egg white proteins is by far more pronounced and longer lasting, while increasing insulin levels significantly less (6).
Egg white and blood sugar
Compared to other protein sources, egg white protein increases insulin secretion very little, which is a big advantage in dieting, as insulin is the main hormone that prevents fat loss (7-8-9).
As a result, egg white protein has little effect on blood sugar levels, which is good for people who are prone to hypoglycaemia, especially during periods of calorie restriction. Women are particularly affected by these low blood sugar crashes. These untimely hypoglycaemias cause fatigue and inevitably lead to eating. Egg white protein also inhibits the secretion of ghrelin, a hormone that makes you hungry (9).
The amino acids in Nutrimuscle egg white protein are hardly catabolised as carbohydrates, even during fasting. Thus, egg protein will not contribute to the increase of blood sugar levels. It will therefore not interfere with a ketogenic or very low carbohydrate diet (10).
Digestive health with Bacillus coagulens
The aim of taking Bacillus coagulans GanedenBC30® is to
Increase the assimilation of amino acids, especially for key amino acids for anabolism such as leucine and especially glutamine, which are very difficult to assimilate correctly.
Optimising health: the proliferation of pathogenic bacteria in the digestive system generates a large number of toxic substances. By combating these bad bacteria, Bacillus coagulans GanedenBC30® has a surprising effect on joint pain, poor sleep, etc.
Fight against digestive disorders such as bloating that can be experienced with a high-calorie diet or dieting, particularly rich in proteins. At least 100 million Bacillus coagulans spores must be used per day for effects to occur (2).