Whey protein, an increasingly popular dietary supplement for athletes, can play a crucial role in improving sports performance and muscle recovery.
Our team will explain how it works, its benefits and its specific role in athletics.
We'll recommend the best consumption practices for athletes, with a special focus on athletics.
What is whey protein?
Definition and composition of whey protein
Whey protein, also known as whey protein, is a product derived from milk.
It is considered a complete source of protein, as it contains all the essential amino acids required by the body. This protein powder is highly valued in the world of sport for its ability to promote muscle development, optimize the effects of training and enhance recovery after exercise.
Whey proteins are distinguished by their high quality and rapid assimilation, making them ideal for athletes in need of an effective and convenient post-exercise protein source.
As a "raw" product, they exist in several forms, such as concentrates, isolates and hydrolysates, each offering different levels of purity and assimilation.
For example, whey isolate offers a number of advantages. Whey isolate is ultra-filtered and micro-filtered to remove most fats and lactose, making it purer and more rapidly assimilated.
Whey's role in muscle development and recovery
With strength training (e.g. bodybuilding), whey protein is particularly effective in increasing muscle mass(1) and speeding up muscle recovery. But it does NOT lead to mass gain if basic training is not specifically focused on strength. In other words, an endurance athlete who doesn't train specifically for strength won't notice any mass gain with whey. Whey will be of interest for muscle recovery and the adaptation of fibers to training, but not for mass gain.
Its richness in BCAAs (branched-chain amino acids) makes it an ideal choice for athletes practicing sports such as weight training, running, or any other sport requiring both endurance and explosive effort, as is often the case in athletics.
Scientific studies(1) have shown that whey protein consumption can significantly improve muscle protein synthesis, an essential process for muscle development.
What's more, whey helps reduce fatigue and speed recovery after intense exercise, which is crucial for athletes following a sustained training regime.
However, whey is by no means a meal replacement, and must be combined with other sources of protein in the diet, and with foods subject to mastication, to ensure a balanced intake tailored to the specific needs of each athlete. You can also link whey to your "classic" diet, by incorporating it directly into your cooking recipes.
The specific benefits of whey in athletics
In the world of athletics, where strength and endurance are essential, whey protein stands out as the dietary supplement of choice.
After training sessions, muscles undergo micro-tears which require rapid repair to avoid injury and maintain optimum performance.
As we saw above, whey integrated into a balanced diet is a perfect tool to meet the challenges of muscle restoration in such disciplines.
Whey consumption for a long-distance runner, for example, can make a significant difference.
After a long-distance race, whey helps reduce muscle soreness and speeds recovery, enabling athletes to maintain a high training frequency without compromising their muscular health.
Contribution to performance in intense and explosive efforts
Whey protein is also beneficial for improving performance in intense, explosive efforts, a key feature of many athletic events.
By increasing muscle mass and strength, whey enables athletes to optimize their power and speed, crucial aspects in disciplines such as long jump, shotputand sprinting.
In these disciplines, when training and lifestyle are already maximized, every point of optimization counts, and whey can play a crucial role in the athlete's performance. For example, for a shot putter, even a modest increase in muscular strength and/or lean mass/fat mass ratio can translate into a significant extra distance in the throw. Similarly, for a sprinter, improved muscular strength can translate into a shorter distance to top speed, faster acceleration off the line and higher top speed.
By incorporating whey into their diet, athletes can benefit from a significant improvement in performance.
If, on the other hand, you consume your whey with a view to building muscle, you'll need to adapt your training, overall diet and protein intake to mass gain.
How and when to consume for maximum efficiency?
Best times to consume (before/after training)
The question of optimal timing for whey consumption is important for athletes seeking to maximize their gains.
Historically, the notion of the "anabolic window" has been widely promoted. This theory suggests that there is a short period of time immediately after training, generally considered to range from 30 minutes to an hour, during which the body is particularly receptive to nutrients, particularly amino acids and carbohydrates.
The idea is that consuming during this period maximizes muscle growth and repair.
However, recent research has provided an important nuance to this theory. It appears that the anabolic window may not be as narrow as previously thought.
Studies(2) have shown that the benefits of nutrient consumption can extend well beyond this initial post-workout hour.
For athletes, this means that some flexibility in timing may be acceptable, especially if nutrient intake is balanced throughout the day.
In short, the most important thing is to ensure adequate protein intake throughout the day, rather than consuming it immediately after training. However, post-exercise remains the most consistent time, especially in athletics, for several reasons: rehydration, glycogen replenishment coupled with protein absorption. With this in mind, we recommend that you take your protein supplements between 30 minutes and a few hours after exercise. Be careful not to take them just before a meal, as this could have a counter-productive hunger-suppressing effect on your "classic" diet. Take them later (>1 hour) or as a dessert, after a meal.
Recommended dosage and methods of consumption
The appropriate dosage varies according to many factors, including the intensity and type of physical activity, the individual's body weight and personal goals.
A general recommendation is to consume between 1.3 and 2.0 grams of protein per kilogram of body weight per day, spread over several intakes to ensure optimal absorption and utilization by the body. The 2 grams are reserved for athletes who are building mass. There is no need to exceed this dosage.
