Whey protein, a highly prized dietary supplement among athletes, plays a crucial role in the world of field hockey. Protéalpes is the official supplier of the Grenoble team, Les brûleurs de loups.
In this article, our team shares its expertise on the importance of whey for field hockey players, focusing on its role in muscle building, post-exercise recovery and sports performance enhancement.
We'll also discuss best practices for choosing and consuming this supplement, taking into account the specific needs of field hockey players.
What is whey protein and why is it essential for field hockey players?
Whey protein is the product of choice in sports nutrition. It is obtained from milk, after a process of micro and ultra filtration on the whey, which separates carbohydrates, fats and lactose, resulting in a protein-rich powder, virtually lactose-free and low in fat.
This easily and rapidly digested powder is ideal for sportsmen and women, for recovery and muscle optimization after training, particularly for those involved in activities requiring strength and endurance, such as field hockey.
Definition and composition of whey protein
Whey protein is a concentrated (or isolated) blend of proteins from whey, the liquid part of milk also known as whey.
It contains a wide range of essential amino acids, which are rapidly absorbed by the body. It contains the most essential amino acids and BCAAs per 100g of living protein, without any particular enrichment.
These are an indispensable tool for protein synthesis, muscle mass creation and, more generally, post-training recovery.
Specific protein requirements for field hockey players
Whey protein is a key dietary supplement for field hockey players. It helps maintain adequate muscle mass, essential for strength and endurance on the ice.
What's more, consuming whey post-training speeds up recovery, reducing the time needed between physical activity sessions. This enables players to stay in peak physical condition, a crucial objective for any top-level athlete.
If you have no problem maintaining a reasonable weight, or would even like to lose some, then it's important to consider the caloric intake of whey.
When and how to use whey protein to optimize field hockey performance?
It's important to understand the timing and method of consumption to get the best possible results.
Best times to take whey
The ideal moment to take whey protein depends on the individual's objective. For body-builders and athletes, post-exercise consumption is often recommended to help rebuild muscle fibers.
This 30-minute period after exercise, considered by many to be optimal, is known as the anabolic window. It is interesting to take into account when recovering from intense exertion. However, it is important to note that there is no clear consensus on the real impact of this anabolic window.
In a mass gain objective, if you lose nothing by taking your whey just after training, it's not certain that it has an absolutely greater impact than if you took it at another time.
Conversely, whey can also help you lose weight thanks to its satiety-enhancing effect. The best way to benefit from this is to drink a shaker about 30 minutes before eating. We come back to this point in detail in our article on the best whey for drying out.
Recommended dosage and methods of consumption
The amount of whey protein to consume depends on several factors, including weight, type of physical activity, and personal goals.
Here is a table that summarizes these needs according to your field hockey profile:
| Type of field hockey player | Protein requirements (g/kg body weight per day) |
|---|---|
| Amateur player | 1.2 - 1.6 g/kg |
| Semi-professional player | 1.4 - 1.6 g/kg |
| Pro athlete | 1.6 - 1.8 g/kg |
| Player in weight gain phase | 1.8 - 2.0 g/kg |
For protein powder dosage, we recommend around 23-25 grams per dose, with 200-300 ml of liquid. It's advisable to mix the powder with water or another beverage, using a shaker to ensure even mixing.
To vary tastes and textures and avoid fatigue, whey protein can also be incorporated into foods such as smoothies, yoghurts or even gourmet chocolate protein recipes.
The importance of maintaining body weight in field hockey and the use of whey and gainers
During the field hockey season, players are often faced with a major challenge: weight loss due to the intensity of effort and cold conditions. One of the major challenges of the season is toavoid this loss of muscle mass.
This weight loss can be detrimental, as it can lead to a reduction in muscular strength and endurance, as well as power at impact, key elements for performance in this sport.
Whey protein is not fattening in itself, but thanks to its high protein content and ability to be rapidly assimilated by the body, it is an ideal dietary supplement to counteract weight loss.
It helps maintain and increase muscle mass, even during periods of intense physical stress.
That said, if you're involved in the world of sport, you've probably also heard of gainers. So how do you choose between whey and gainer? Which is the best option for field hockey?
Using gainers for weight gain
Gainers, or mass gainers, are calorie-rich supplements that can also be a solution for field hockey players looking to gain weight or maintain body mass during the season.
It's actually whey combined with a significant source of carbohydrates. But unlike whey protein alone, gainers provide a balanced mix of protein, carbohydrates and sometimes fat, making them an energy-dense source.
They are particularly useful for players with high caloric requirements who find it difficult to meet these needs through diet alone.
Whether it's a gainer or classic whey, the importance of protein powder quality and origin is crucial for field hockey players, affecting their well-being and results in competition.
At Protéalpes, our whey and gainers are designed with athletes' health in mind, with no sweeteners or additives, and are produced in France. They have been developed by specialist pharmacists, based on medical and scientific recommendations aimed at optimizing healthy sporting performance.
Tips for optimum use of whey and gainers
For optimal use, whey protein and gainers should be consumed in addition toa balanced diet adapted to the specific needs of field hockey players.
Ideally, whey can be taken around workouts (rapid absorption), while gainers can be consumed as a snack between meals or as a supplement to a meal to increase total calorie intake.
The following table will help you to see things more clearly:
| Features | Whey protein | Gainers |
|---|---|---|
| Main composition | Isolated proteins, minimal carbohydrates | Mixture of proteins and carbohydrates (ratio in favor of carbohydrates) |
| Main objective | Increase and maintain muscle mass | Weight gain and increased body mass |
| Calorie content | Low to moderate | High |
| Protein content (per 100g of product) | Very high | Moderate to high |
| Carbohydrate content | Low | Very high |
| Fat content | Very low | Varies by brand |
| Fast absorption | Fast | More moderate |
| Recommended use | Around training sessions for muscle recovery | As a snack between meals or in addition to a meal (can also be used after exercise). |
| Ideal for | Muscle mass maintenance, post-training recovery | Athletes with high caloric needs, mass gainers |
| Digestibility | Generally easy to digest | May be heavier on the stomach due to high carbohydrate content |
At Protéalpes, all our protein products have the same amount of protein per dose. This corresponds to the recommended dose. It's the amount of added carbohydrate that will vary, from almost 0 on the no added sugar range to 3X more in a gainer.
You may also wonder about the usefulness of other mass-building supplements. Field hockey players, for example, often ask us about creatine. Creatine has a different use from whey, but depending on your needs, it may be worth looking into.
Tips for responsible consumption
To get the most out of whey protein, it is crucial to :
- Choose quality products, without sweeteners or additives, to avoid side effects as much as possible. It's also advisable to choose a whey made in France from controlled French milk, with no links to intensive farming.
- Incorporate whey into a balanced diet, taking into account individual protein requirements.
- Consult a healthcare professional or nutritionist, especially if you have pre-existing medical conditions.
Our other tips for athletes
Should I take whey for basketball?
Which whey should I choose for crossfit?
How to consume protein in cycling?
Which whey should I choose for running?
Which whey for soccer?
Sources :
- Chmielewska A, Regulska-Ilow B. Evaluation of Supplement Use in Sport Climbers at Different Climbing Levels. Nutrients. 2022 Dec 25
- Qin L, Wang Q-R, Fang Z-L, Wang T, Yu A-Q, Zhou Y-J, Zheng Y, Yi M-Q. Effects of Three Commercially Available Sports Drinks on Substrate Metabolism and Subsequent Endurance Performance in a Postprandial State. Nutrients. 2017; 9(4):377.
- Messina, Giuseppe, Amato, Alessandra, D'Amico, Giuseppe, Baldassano, Sara, Proia, Patrizia, Effects of protein supplementation in fitness world: A 12-week cross-over studio, Journal of Human Sport and Exercise. 2020
