How to choose the right protein supplement

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Goal: Weight gain: Mass gainer

Weight gain is a period where the goal is to increase your mass. Weight gain may seem simple, but building a maximum of muscle is much more complicated and requires the following three elements: nutrition, training and sleep.

The aim of your diet is to help you gain lean muscle mass by providing the appropriate nutrients. Your food intake alone will not achieve anything. It must be accompanied by specific training focused on the goal.

Mass gainer is a combination of protein and carbohydrates in ideal proportions to promote weight gain. They let you enrich your dietary intake without changing your eating habits.

Goal: muscle repair and maintenance

Those who do sport need more protein than those who don't. Their protein intake should be between 1.2 and 1.6 g of protein per kg of body weight per day.

Their basic diet should be balanced and may be supplemented by protein powder.

1-2 workouts per week:

Milk & soy : A complete protein made from milk and soy. It is ideal for bodybuilding beginners. It contains 60% protein and provides all the essential amino acids.

2-3 workouts per week:

Casein 5 : A micellar casein for optimal use by the body. The protein is absorbed slowly. It contains 70% protein and provides all the essential amino acids.

Végé 5 : A soy protein, ideal for vegetarians. Végé5 is lactose free. The protein is absorbed slowly. It contains 70% protein and provides all the essential amino acids.

3 or more workouts a week:

Casein & whey 7 : A mix containing 70% whey and 20% casein. This blend allows for both fast and slow absorption. It contains 80% protein and provides all the essential amino acids, including BCAAs, of which whey protein is the richest.

Whey 3: A rapidly absorbed whey concentrate. It contains 85% protein. It provides all the essential amino acids. Whey protein is the richest source of BCAA.

Whey 9 : A whey isolate, the purest form of protein; it is rapidly absorbed. It contains 90% protein. It provides all the essential amino acids. Whey protein is the richest source of BCAA.

Goal: weight control

A period of weight control for cutting, weight loss or preparation for a weight category sport such as a combat sport leads to a reduction in your daily calorie intake of 250 to 500 kcal. To maintain muscle mass, the daily intake of protein is increased to 1.5 - 2 g of protein per kg of body weight per day.

Lean 9 : 100% whey protein, rapidly absorbed. It also includes konjac which aids weight loss due to its appetite suppressant effect. It also contains CLA, L-carnitine and green tea extract.

Goal: recovery

The recovery period starts just after exercise and lasts for up to two hours. This phase is called the "anabolic window" and it is during this period that the body optimally absorbs everything it is given. Recovery is essential for effective progress in physical performance. The aim of your diet is to provide everything needed for the body to replenish its reserves used during exercise. It has several objectives:

  • Rehydrate
  • Replenish energy reserves with a source of carbohydrates (guide)
  • Promote muscle recovery (guide) with a source of rapidly absorbed protein.

Whey3 : A whey concentrate, a rapidly absorbed protein. It contains 85% protein, including 4700 mg of BCAA, amino acids for recovery.

Whey 9 : A whey isolate, the purest form of protein. It is a rapidly absorbed protein. It contains 90% protein, including 5500 mg of BCAA, amino acids for recovery.

Marie Fauchille
Dietician | Nutritionist
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The recovery stage is crucial for progress and physical performance. Indeed, if your recovery is poor, the body cannot regenerate.

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