Supplementation has become the watchword for bodybuilding and endurance sports enthusiasts. Novices and experts alike are now aware of the importance of adequate protein intake. Beyond the fact that protein deficiency can hinder muscle building and mass gain, can it also cause muscle soreness? Is there a correlation between muscle soreness and protein intake? Can taking protein powder relieve your post-workout aches and pains? That's what we're going to find out in this article.
How much protein should I eat?
Specialists have long been interested in our daily protein requirements. According to France's Agence nationale de sécurité sanitaire de l'alimentation, de l'environnement et du travail (ANSES), an adult should consume at least 0.83 g/kg/d of protein.
While this is true for a sedentary individual, the needs of sportsmen and women are slightly increased due to their physical activity. For these individuals, protein intake should be in excess of 1.3 g/kg/d, with around 20 grams ideally consumed after training, to aid recovery. For body-building enthusiasts, the ideal intake is around 1.6-2 g/kg/d to promote hypertrophy.
What role do proteins play?
Before resorting to supplementation, athletes and body-builders need to understand the role of protein.
Once digested, proteins release amino acids: molecules which are used by the body to help synthesize new proteins and, in particular, new tissues. As such, these macronutrients are invaluable in renewing and strengthening muscle fibers. Proteins therefore play a very important structural role (bone matrix, muscles, skin, etc.), but are also involved in numerous other processes, such as the transport of oxygen in the body via hemoglobin, the immune response (antibodies) and digestion via digestive enzymes.
Good to know: proteins can provide non-essential amino acids and essential amino acids (EAAs). There are nine EAAs, which are amino acids that the body cannot synthesize. BCAAs (an acronym you will find on the label of your protein powder) are a set of three essential amino acids. To date, whey has the best amino acid profile as it provides all EAAs and BCAAs in exceptional quantities.
More than just a concentrate of amino acids, proteins are involved in countless biochemical reactions. They also facilitate the transmission of nerve impulses and are involved in the manufacture of antibodies.
Even more interesting! Hormones are mostly made up of proteins. Remember that these substances act as chemical messengers in the body. Some of them, including growth hormone (GH), have a strong anabolic effect. For athletes, these compounds can naturally enhance muscle growth. The body will use the proteins provided even more efficiently for rapid muscle strengthening.
Protein deficiency: what are the risks?
A significant lack of protein will manifest itself as a serious pathological condition: undernutrition. However, the risk of protein deficiency is relatively low. A sedentary person with a somewhat balanced diet will be able to meet his or her protein requirements.
However, it's a different story for athletes and body-builders. As their needs increase, the intake provided by their diet may prove insufficient. This is where supplementation comes in, and particularly whey. This protein powder, with its optimal protein profile, is the best way to meet your needs healthily and naturally, without disrupting your diet.
Insufficient protein intake will have many consequences. First, muscle recovery will be slowed down. Since the body does not have enough amino acids, it will struggle to repair the micro-lesions caused by your workouts. Without sufficient intake, the results of your training will be diminished. Muscle mass and endurance gains will not be optimal.
Logically, the beneficial effects of post-exercise protein consumption are also notable in reducing the occurrence of injuries. A protein deficiency would increase the damage sustained by the most stressed muscles.
How to prevent protein deficiency?
Remember that basic protein intake must come from a conventional, healthy, balanced diet. As mentioned above, an athlete should therefore consume between 1.3 and 2 g/kg/d of protein, depending on the sport practised. Even if this is theoretically possible, it can be difficult to achieve these intakes through diet alone.
Protein powders are an easy way to avoid amino acid deficiencies. In addition, we have found that, as a general rule, post-workout supplementation is ideal. In this case, valuable, highly bioavailable amino acids are quickly delivered to the body when it needs them most. Unlike dietary proteins, protein powders, especially whey without additives and sweeteners, allow for this rapid supply of amino acids directly after exercise.
