Muscle mass gain
A new study shows that compared to a resting situation, for the same amount of protein, muscles receive 56% more amino acids when subjects used protein supplements right after training. This better absorption partly explains why protein is 16% more anabolic after exercise (14). But, because of this more pronounced anabolism which consumes proteins, the level of amino acids in the blood will drop much more quickly after exercise than at rest. You must therefore eat within an hour of your post-effort snack.
Morality: you have to take back protein quickly after training, including if you use a so-called slow protein (egg white or native casein), because the effort somehow accelerates the rate of protein assimilation. . This, not during the absorption phase, but at the level of its use by the muscles.
Sedentary men did 12 weeks of strength training. They received protein powder supplementation that combined egg protein + whey (11). The more protein these men consumed, the more lean muscle they gained. They increased their muscle mass by:
- 2.3% by taking 0.7 g of protein per kilogram of body weight,
- 3.6% with 0.9 g of protein per kilo,
- 5.1% with 1.1 g of protein per kilo.
Indeed, other medical research has shown that 40g of egg protein is significantly more effective for anabolism than 5, 10 or 20g after a weight training session (12).
Effectiveness for fat loss
For a long time, medical research has shown that eating eggs accelerates fat loss, especially on diet (1). These benefits are mainly explained by the appetite suppressant effect of eggs (2).
In eggs, it is not the yolks that suppress the appetite, but the whites, thanks to their high protein concentration. These egg white proteins are therefore excellent for dieting due to their low in carbohydrates, fats and calories (3). As medical studies show, egg protein makes an excellent breakfast by suppressing appetite and reducing the urge to eat more than conventional morning foods like croissants, juice, cereals or more. toast (4). Similar studies show this same appetite suppressant superiority at lunch 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 sources of protein, egg white protein only increases insulin secretion very little, which is a big advantage when dieting, because insulin is the main hormone that prevents loss. fat (7-8-9).
As a result, protein in egg whites does little to affect blood sugar levels, which is good for people who are prone to hypoglycemia, especially during times of calorie restriction. Women are particularly affected by these "pump strokes" due to a level of sugar that is too low in the blood. These untimely hypoglycaemia 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 that make up protein in egg whites are very poorly catabolized in the form of carbohydrates, including during fasting. Thus, egg protein will not help raise blood sugar levels. It will therefore not disturb the dryness during a ketogenic or very low carbohydrate diet (10).
Healthy digestive system by taking Bacillus coagulens
The goal of taking Bacillus coagulans GanedenBC30® is to:
- Increase the assimilation of amino acids, in particular for key amino acids for anabolism such as leucine and especially glutamine that it is very difficult to assimilate correctly.
- Optimize health: the proliferation of pathogenic bacteria in the digestive system generates a large number of toxic substances. By fighting against these bad bacteria, Bacillus coagulans GanedenBC30® induce surprising effects against joint pain, poor sleep, etc.
- Fight against digestive disorders such as bloating that can be felt with a high calorie diet or diet, particularly rich in protein. At least 100 million Bacillus coagulans spores must be used per day for effects to occur (2).
Proteins contribute to the development and maintenance of muscle mass.