Whey protein is an increasingly popular dietary supplement in the world of sport, particularly among tennis players. Let's take a look at what science has to say about the usefulness of whey protein, focusing on its role in the recovery and performance of tennis players.
Our team aims to answer the most frequently asked questions, such as how to choose the right whey, when to consume it and what impact it can have on the performance of tennis players.
What is whey protein and why is it important for tennis players?
Whey protein, sometimes known as whey protein, is a dietary supplement in powder form, much appreciated by athletes, including tennis players.
It is derived from milk and is distinguished by its richness in essential amino acids, in particular BCAAs (branched-chain amino acids), which are fundamental for muscle repair and growth.
What are BCAAs?
BCAAs, or branched-chain amino acids, are a group of three essential amino acids: leucine, isoleucine and valine. They are a crucial component of protein and play a vital role in muscle protein synthesis, essential for muscle building and repair.
Why whey is particularly suited to the needs of tennis players
For tennis players, whey protein offers several key benefits:
- Its ability to be rapidly absorbed by the body means faster muscle recovery after a training session or match.
This helps reduce muscle fatigue and prepares the body for the next training session or competition. - secondly, and as previously mentioned, whey's high BCAA content promotes muscle protein synthesis, essential for muscle growth and repair of damaged fibers, during your on-court training sessions, for example.
Note that whey protein is the protein powder with the most naturally complete aminogram, unlike vegetable whey, for example, which is less rich in amino acids.
- finally, in the long term, this repair leads to an improvement in your muscles' ability to be explosive2, which represents a definite advantage during matches.
When and how to use whey to optimize performance and recovery for tennis players?
When asked about the optimal time to consume whey, we often hear that it should be taken just after training. The term " anabolic window" is often used.
The anabolic window is the period after training when the body is supposed to be most able to use proteins and carbohydrates for muscle repair and growth. Traditionally, it's thought ideal to consume protein, such as a whey shaker, immediately after exercise to maximize these effects.
However, recent research1 suggests that this window could be more flexible, indicating that a balanced and regular protein intake throughout the day is crucial for muscle building and recovery. However, post-exercise remains the most consistent time to consume rapidly assimilated protein.
In short, it's better to ensure that you get enough calories throughout the day and take your shaker at the moment that seems easiest, rather than calculating your protein intake timing with precision.
It is also sometimes suggested to consume whey before training. This habit is not recommended in view of the timing of whey digestion. Indeed, during exercise, the body is not necessarily in a position to properly absorb nutrients of this type.
Optimal protein levels for your profile
The amount of protein to consume daily depends on a number of factors, including your level of physical activity, your goals and your general state of health.
In general, it is recommended that sedentary adults (with no physical activity) consume around 0.8 grams of protein per kilogram of body weight per day. However, for athletes, particularly those involved in high-intensity activities such as tennis, this requirement is increased.
Endurance and strength athletes may need to consume between 1.3 and 2.0 grams of protein per kilogram of body weight each day to optimize muscle recovery and growth.
Then it's up to the athlete to decide how he or she wishes to take these proteins. It may be useful to supplement with 1 or 2 shaker(s) of whey to complete your intake.
To help you find your way around, here is a free online calculator, as well as a summary table according to the tennis player's level:
| Type of players | Total protein (g/kg body weight/day) |
|---|---|
| Beginner | 1,3 - 1,4 |
| Leisure | 1,3 - 1,4 |
| Competitive | 1,4 - 1,7 |
| High Performance | 1,7 - 1,8 |
How to choose your whey protein?
Selection criteria: purity, origin, composition
The origin of whey is a determining factor in its quality. It is crucial to choose a whey whose origin is clearly indicated and traceable.
This guarantees not only the purity of the product, but also the ethics of its production. Regulatory standards vary from country to country, so we recommend that you choose a French whey brand, made from French raw materials and produced in France.
Beware of greenwashing! To be sure of the quality of a brand's products, you'll need to take a close look at a number of factors, such as head office, production site, origin of raw materials, etc. These factors must be clear and accessible.
In addition to being made in France, we recommend products certified as free of additives and sweeteners, and developed on the basis of medical and scientific knowledge that is the benchmark on the subject.
Concentrate, isolate or hydrolysate: the best type of whey for tennis players
Remember that tennis players should choose their protein source according to their personal goals, sensitivities and budget. These whey types characterize the raw whey, i.e. the type of protein, as a raw material, that will be used in the finished product. More than the name of the product itself, this information will be found in the list of ingredients. For example, a whey isolate may well be used in a product that does not bear this name, because other ingredients have been added to complete the intake (carbohydrates in particular).
Whey isolate is generally recommended for its complete nutritional profile and high digestibility.
Note that, whatever the type of whey selected, it is advisable to check the composition and origin of the ingredients in the supplements, giving preference to additive-free products that comply with anti-doping standards.
Let's take a look:
Whey concentrate
Concentrated whey, obtained by microfiltration and ultrafiltration, eliminates part of the lactose and lipids.
This form of whey, while rich in protein, still contains a notable amount of lactose and fat.
For tennis players, it represents a basic source of protein, but may not be ideal, especially for those who are lactose-sensitive or suffer from digestive difficulties.
Whey Isolate
Whey isolate undergoes further (mechanical) filtration, increasing the protein content to over 85% in general.
It is characterized by a low lactose and lipid content, or even their total absence.
This profile makes whey isolate particularly beneficial for tennis players, contributing effectively to muscle recovery and mass gain, while reducing the risk of lactose-related digestive disorders.
This is the whey you'll find in all Protéalpes products, and it comes from the Savoie region!
Whey hydrolysate
Whey hydrolysate is produced via an even more advanced filtration process, with a high protein concentration of around 90%. Proteins are partially hydrolyzed (aka "pre-digested") by the action of an enzyme, facilitating rapid assimilation.
Although it may seem advantageous for immediate muscle recovery, no study presents hydrolysate as a more interesting solution from a nutritional point of view. Hydrolysates are often regarded as highly denatured, superfluous and relatively useless proteins, as well as being more expensive.
The more thorough the filtrations, the more frequently additives are added, to improve the taste or texture of the mixture. A pure blend of protein isolate in a liquid will naturally foam. Be sure to avoid brands using texture-enhancing additives such as foam reducers (lecithins) or thickeners (gums).
Plant proteins
As an alternative to dairy proteins, plant proteins are gaining in popularity, particularly among vegan athletes.
However, these proteins may be less suitable for post-exercise supplementation, due to their less complete amino acid profile compared to whey.
What's more, their production process is often less transparent, with non-mechanical filtration sometimes involving the use of chemical solvents.
Beware, too, of plant proteins which claim high BCAA dosages, but which may actually be purified and extracted from other protein sources and added to the finished product.
Myths and realities: debunking preconceived ideas about whey for athletes
For athletes, including tennis players, it's important to distinguish fact from fiction when it comes to whey, in order to use it in an informed and effective way.
Whey is difficult to digest
A common myth suggests that whey is difficult to digest, especially for those sensitive to lactose.
However, some forms of whey, such as the isolate mentioned above, are almost lactose-free, making them easier to digest.
What's more, whey is a fast-absorbing protein, making it generally more digestible than other protein sources.
Potential digestive problems with protein powders are in fact often linked to the additives and sweeteners contained in low-quality products. Find out more in our article on the side effects of protein powders.
Whey is a form of doping
There is a misconception that whey consumption is doping.
This confusion often stems from the conflation of protein supplements with anabolic steroids. Whey protein is simply a concentrated source of protein, similar to that found in everyday foods, and contains no banned or doping substances. Although some products found on the internet may be contaminated with doping substances, whey is not, in essence, a doping product.
It is also widely recognized and used in sporting circles in general. Take a look at the clubs that have chosen Protéalpes, for example 👇
Whey causes excessive weight gain
Another myth is that whey consumption inevitably leads to excessive weight gain.
In fact, whey can be an effective tool for weight management. Rich in protein, it can be incorporated into a balanced diet to promote satiety and support muscle building, helping to regulate body weight.
Sources :
1AlanAlbert Aragon & Brad Jon Schoenfeld (2013) Nutrient timing revisited: is there a post-exercise anabolic window?", Journal of the International Society of Sports Nutrition.
2AraziH, Hakimi M, Hoseini K. The Effects of Whey Protein Supplementation on Performance and Hormonal Adaptations Following Resistance Training in Novice Men. Balt J Health Phys Act. 2011
