As an avid sportsman, you'll be familiar with the benefits of milk protein, and whey protein in particular. You should also know that insects have the capacity to produce large quantities of protein. Have you ever considered this substitution? What would be the benefits? We answer all your questions in this article.
What is whey protein?
In powder form, this protein is derived from cow' s milk. Depending on the extraction process used, this product produces a more or less pure formula. Different types of whey are available on the market.
Not all whey comes directly from milk: it can be filtered from whole milk or whey. To date, no study has shown any significant nutritional difference between these two techniques. The objective character of "native" and "undenatured" proteins is mainly linked to the filtration method (cold, UF/MF) and the drying method. In other words, a "native" whey may be much more denatured than a whey filtered on whey, and vice versa. Whey is systematically linked to the cheese industry, whether casein (the protein used to make cheese) is recovered before or after whey protein isolation. Rather than focusing on this marketing argument of "native", when looking for the most native protein possible in the scientific sense of the term, we need to look at the methods of milk production (what kind of farming), casein separation (artisanal, batch...) and, above all, whey filtration and drying. Last but not least, any additives added to the finished product will also influence the denatured nature of the proteins once they have been put into solution, before use.
A protein source rich in branched-chain amino acids (BCAAs) and minerals, whey is rapidly absorbed by the body. Highly prized by top athletes, whey is nothing more than milk from which casein, water, fat and lactose have been mechanically extracted.
With a protein content naturally higher than any other food, whey has its place in the daily diet of bodybuilding enthusiasts.
What are its effects?
Whey helps regular sportsmen and women gain strength, mass and/or muscular endurance. Several studies, published in specialist sports nutrition journals, have demonstrated its effects in strength and endurance athletes, effects recognized by scientific consensus. The potentiating effect on muscle mass has not been found in endurance athletes. In other words, whey does not in itself stimulate muscle mass gain. This requires specific stimulation through strength training. An endurance athlete will benefit from the muscular effects (recovery, physiological optimization), without actually gaining muscle mass.
Scientific studies have also shown that whey helps rebuild muscle fibers. In other words, it aids recovery and tends to limit muscle soreness after intense effort.
You may be wondering how long it takes for a muscle to rebuild? It is often considered (in bodybuilding) that muscles need between 24 and 72 hours to recover. This figure is entirely indicative, and depends heavily on the effort made, the active recovery undertaken and the athlete's profile.
Thanks to the amino acids it contains, whey strengthens muscle fibers while encouraging their restoration. This milk protein supplement speeds up and optimizes recovery.
For these reasons, many athletes prepare 1 shaker a day. Their aim: to maximize the effects of training by optimizing the physiological adaptation of muscle fibers to exertion.
Some websites suggest a link between whey and weight loss. In reality, this protein source has no direct impact on fat burning. However, it may be of interest to athletes following a slightly hypocaloric or caloric rehabilitation diet.
Who is it for?
Whey is prized by top-level, endurance and/or bodybuilding athletes. Whey is particularly beneficial after exercise .
Whey is just as interesting in the context of a slimming diet accompanied by regular exercise. To lose weight, you need to reduce your daily calorie intake. At the same time, we aim to increase physical expenditure to force the body to burn fat.
Problem: if calorie intake doesn't cover energy needs, the body tends to draw energy by destroying muscle fibers. The result is a loss of muscle mass. Whey protein promotes the regeneration of these cells, providing effective protection for muscles and limiting or even preventing muscle wasting during weight loss.
One question that may remain unanswered is how long to take whey for. In reality, there's no ideal intake time or quantity. You can consume these proteins every day, but the dosage depends on your individual needs and goals. What you need to bear in mind is that this is only a supplement. These dietary supplements must therefore accompany a healthy, balanced macro-nutrient diet. Under no circumstances should whey replace your meals and become your main diet.
Why are insect proteins good for athletes?
Insects such as crickets and locusts contain interesting quantities of protein (10/20%). It is not uninteresting to consider the potential use of these proteins after isolation and drying, in the same way as whey or vegetable protein.
In Europe, whey is favored for muscle recovery, while creatine is used to develop strength and explosive power, but it's not impossible that demand for insect protein powders will become strong in countries accustomed to this type of diet. In France, these products are still hard to find for everyday consumption.
A sustainable alternative?
On paper, whey and insect proteins could guarantee more or less similar health benefits, given that they contain the same types of molecules (proteins). But the essential amino acid and BCAA content of insect proteins is not yet known or standardized, and neither are the extraction processes. Initially, the main advantage of these proteins would be their ecological and sustainable aspects.
In fact, this powder is derived from low-impact animal production rather than intensive farming.
If you are sensitive to environmental issues, consider the (hypothetical) advantages of this production:
- Less food consumption
- Less water used
- Less occupied land
- Reduced carbon dioxide emissions
Insects can be fed with plant by-products, and their breeding contributes to the elimination of bio-waste. When all animal species are compared, insects appear to have the lowest impact on the environment.
In Europe, dozens of companies are involved in large-scale insect farming. Today, four species are authorized for use in food products in the European Union. More are expected to be approved in the coming years.
Insect farming does, however, raise a philosophical question about animal welfare. While we are increasingly aware of our impact on mammals and birds, we still have a long way to go when it comes to fish, reptiles, insects and spiders. The question of breeding conditions is a point to consider, even though we tend to regard these animals as "inferior" and devoid of feeling or suffering.
An unconvincing food?
Edible and well-tolerated by the body, insects represent highly interesting sources of protein. However, this solution is not yet convincing in Europe for human nutrition.
Indeed, in addition to the lack of scientific data and the near impossibility of obtaining amino acid profiles as satisfactory as with whey, many people wonder how the proteins are extracted (using solvents?) with what hygiene standards, etc.
One thing's for sure: it's the environmental impact that can convince athletes. Today, this is the only potential advantage of insect proteins that we can objectively put forward over whey derived from milk. However, this is not always the case, as some companies are committed to producing whey from controlled milk production, with a particular environmental approach.
On these types of farms, cows are fed local feed (no extra-European soya, only local produce), milk yields are capped and soil rest phases are respected. We can truly speak of sustainable, artisanal and environmentally-friendly production. Like insect proteins, some whey products, if you can find them, can indeed guarantee a lower environmental impact.
Such is the case with Protéalpes whey, guaranteed additive-free and extracted from a raw material produced by the Beaufort producers' union, in Savoie - Rhône-Alpes. Cold extraction is carried out in Albertville, following extensive farming. Protéalpes manufactures its protein products in-house, guaranteeing total traceability from milk production (sometimes at high altitude) to the finished product sent to the athlete.
Whey proteins or insect proteins - is there really a choice?
Today, manufacturers are beginning to exploit insects as immense sources of protein. Often, outlets are mainly in animal nutrition. You may be able to find them on the Internet, in powders or bars, but the choice will be very limited, as will the traceability of these products...
So, technically, you have a choice, but it's an excessively limited one. Perhaps in a few years' time, we'll find protein powders derived from insects with amino acid profiles comparable to whey, produced ethically and without additives! But, for now, the gold standard for athletes remains whey protein!
