Our scientific opinion on protein in bodybuilding

The question of protein in bodybuilding remains a hot topic among health-conscious bodybuilders. It sometimes provokes much debate between those who practice as amateurs and those whose physical activity is more intense, as to when to start taking proteins and which ones to choose.

This article is therefore published for all those who pay attention to their diet. It analyses the scientific data on the subject from our perspective as pharmacists. Yes, theimportance of protein for muscle building, recovery and hypertrophy is well established.

Between proteins of animal origin, such as whey protein, and those ofvegetable origin, such as pea or soy protein, the choice is wide. It also depends on the protein's biological value and the quantity per kilo of body weight required. Studies published in recent years highlight the impact of an appropriate protein intake on muscle gain, maintenance of lean body mass and preservation of health.

Through these scientific data and analysis of their results, find useful advice on how to optimize your daily meals and benefit from a truly positive impact on your overall health.

Our overall opinion

As pharmacists with a passion for sport and nature, the subject of sports nutrition is important to us on a daily basis. In fact, we created the Protéalpes brand to meet our own protein needs.

Our opinion on the subject is as follows: before considering protein supplementation, most often through powders, you should first prioritize a basic, balanced diet rich in protein-rich foods.

Yes, nothing obliges an athlete to take protein powders in addition to his or her diet to build muscle or optimize results. As their name suggests, dietary supplements are used to complement a diet for certain profiles:

• top-level athletes ;
• weight gainers; 
• people who work odd hours or travel a lot;
• athletes on muscle lean;
• all athletes in general, as soon as their protein intake from the general diet falls short of requirements.

What are the dangers of protein powder?

Whatever your profile (male or female), the real danger with protein powders is their quality.

Whey is not doping, even though it still sometimes gets a bad press. Whey protein is derived from whey. If manufactured with care, it is technically only a dehydrated milk powder, from which lactose, lipids and casein are removed. It is not a processed product, but only a product of mechanical filtration. With no direct danger to the heart or kidneys, its negative image stems mainly from two factors: 

1.  Additives such as sweeteners, thickeners, colorants and other products that are harmful to health are added to raw whey to obtain a finished product that can be used by athletes; 
2. Certain common production lines can contaminate the powder following the other products manufactured (pro hormones in particular).
3. The traceability of raw materials is often not transparent on the part of brands.

That's why transparency is one of the watchwords when it comes to consumers' concerns about sports nutrition brands. To ensure that raw materials are of the highest quality, that the manufacturing chain is under control and that the finished product is optimal, the brand's transparency must be total.

At Protéalpes, we manufacture in the simplest way possible, with complete transparency.

Our Whey comes exclusively from cows in the Rhône-Alpes region (France), mainly from the Beaufort chain, in compliance with special specifications, with limited yields and whose feed comes essentially from the geographical area. After coagulation of the casein in a mountain dairy, the whey is carefully collected and then rapidly filtered in-house, in Albertville (a central point in relation to the mountainous production areas), to remove lactose and lipids. The lactose is used to produce a biogas which supplies the plant with electricity, to purify the biological sludge and to discharge only water into the effluent.

Although not filtered directly on whole milk, the whey undergoes no acidification and is recovered simply by mechanical pressure. Microfiltration is carried out cold, with drying without preheating, which ensures no denaturation of the product, contrary to what is sometimes implied by the marketing of "native" whey, i.e. whey filtered on whole milk. This is why, to date, no solid scientific study has demonstrated any real nutritional superiority of these proteins linked to the filtration process. You can find out more in our review of "native" whey and its sometimes misleading marketing arguments.

At Protéalpes, we've therefore chosen to focus on criteria that are really important to the quality of our whey, such as theabsence of preheating before filtration, the use of unique mountain milk (from limited and well-known geographical areas) of exceptional quality, and the absence of additives (which can cause denaturation during dissolving). Whey is not a waste product, as some natives would have us believe, but a co-product which, with today's technological advances, is just as valuable as the casein part of the cheese.

Taking Whey, if it's of the highest quality and free from contaminants, technically has no negative effects over time, unless you're allergic to cow's milk proteins, in which case plant proteins are preferred.

Are plant proteins effective?

Before knowing which protein is most effective, it's important to know how much protein the body needs, and whether or not there's a deficiency. The ideal figure depends on the athlete's profile, sporting objective and exercise intensity.

For an athletic profile, scientific data recommend a daily intake of 1.3 to 2.0 g of protein per kilo of body weight per day (g/kg/d)¹ to achieve a positive protein balance, i.e. more intake than expenditure.

As for the choice of protein, recommendations focus mainly on its essential amino acid content and nutritional value. For example, plant proteins can approach the nutritional quality of animal proteins, depending on their type and origin. For example, pea protein is also in the news, with a 2015 study declaring it a good alternative to whey-based products².  

Are animal proteins better?

Animal protein is said to be of high quality thanks to its high leucine content. The International Society of Sports Nutrition (ISSN) recommends a leucine content of between 700 mg and 3,000 mg³. For comparison, there are :

• in 100 g of beef, 1.76 g of leucine ;
• in 100 g of chicken meat, 1.48 g; 
• in 100 g of eggs, 1.40 g⁴. 
• in 100 g whey protein isolate, 8.24 g.

For example, chickpeas contain around 0.63g/100g leucine, while tofu contains 1.31g/100g.

Be careful with this data: don't confuse concentration with actual use. For example, we often hear that spirulina is rich in protein. While it's true that 100 g of spirulina powder can contain 55 g of protein and almost 5 g of leucine, it's impossible (due to taste, cost, excessive iron content, etc.) to consume large quantities of spirulina and therefore see this food as a genuine source of dietary protein.

And the reason leucine is so important is that it plays a key role in muscle, notably via the mTOR pathway. So, technically, animal protein isn't "better", but since its leucine intake is naturally higher, its impact on muscle metabolism will be systematically greater at equivalent doses.

What role do proteins play in sport?

40% of proteins are found in muscles. Maintaining, building or developing these muscles depends on the balance between two mechanisms.

The first is protein synthesis. This takes place thanks to a diet rich in essential amino acids (including leucine, responsible for activating synthesis), which are constituents of proteins.
A protein that makes a protein? Yes, yes, proteins are indeed made by the intake of dietary proteins, which thus become a substrate.

The second mechanism is protein degradation. In physiology, this is triggered in response to intense physical effort, to repair the micro-injuries caused by the latter.

This is why proteins are involved in both muscle building and recovery³.

So, to sum up : 

• muscle is maintained if there is a balance between muscle synthesis and breakdown;
• Muscular hypertrophy requires greater protein consumption than protein breakdown;
• the risk of loss of muscle mass occurs when protein intake is lower than breakdown, which is one of the dangers of muscle wasting, and a common phenomenon among seniors.

Conclusion

The science of sports nutrition clearly confirms thatdaily protein intake has an impact on muscle development, recovery and the prevention of muscle mass loss. Whether you follow a vegetarian diet or one that is low in foods of animal origin, sufficient protein absorption is possible with theuse of vegetable proteins.

However, there's no need to consume too many protein powders or foods: use them according to your needs. Our knowledge and research into protein synthesis and the digestibility of these macronutrients underline the importance of an adjusted approach. A sufficient intake per kilo of weight is systematically more effective than an excess.

Before considering supplementation, the daily diet of balanced meals containing carbohydrates, fatty acids and proteins must be optimized. To find out more about the benefits of increasing protein intake, read our articles on the role of protein in sports performance.

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