Protein Supplements

Jeux paralympiques

This article provides a comprehensive overview of protein supplements, their uses, benefits, and precautions to take. You will first discover what a protein supplement is, its different forms, and its role in muscle growth, recovery, or maintaining a balanced diet. You will learn when and how to consume them based on your goals: muscle gain, weight loss, or simply an additional protein intake. The article also answers key questions: Can you do without them if you cook protein-rich meals? Are they necessary if your diet is already balanced? Finally, it covers potential side effects, criteria for choosing a quality product, and their safety of use. With practical and precise advice, this guide will help you better understand and integrate protein supplements into your routine.

TABLE OF CONTENTS

What is a protein dietary supplement?

Protein dietary supplements are products formulated to provide a concentrated source of protein, an essential macronutrient for many vital functions in the body. These products are designed to meet specific nutritional needs or supplement daily protein intake when it is insufficient.

Composition of Protein Supplements

Protein supplements come in various forms, including powders, bars, ready-to-drink shakes, or even capsules. They contain proteins derived from different sources, including:

Animal Proteins:

  • Whey protein: A milk-derived protein, rapidly absorbed, ideal for muscle recovery after exercise.
  • Casein: Another dairy protein, digested more slowly, making it ideal for nighttime consumption.
  • Egg protein: An alternative for those looking for a lactose-free source.

Plant-Based Proteins:

Goals and Benefits

Protein dietary supplements are designed to:

  1. 1. Support muscle building: Proteins play a key role in repairing and growing muscle fibers, making them a preferred supplement for athletes and bodybuilders.
  2. 2. Facilitate recovery: After intense effort, muscles require amino acids to regenerate. A concentrated source of protein helps speed up this process.
  3. 3. Aid in weight management: Proteins increase the feeling of fullness and help preserve muscle mass, even in a low-calorie diet.
  4. 4. Compensate for insufficient intake: Some individuals, such as seniors, vegetarians, or those with increased needs (athletes or pregnant women), may struggle to meet their protein requirements through diet alone.

Who Can Benefit?

  • Athletes and sports enthusiasts: To maximize performance and recovery.
  • Individuals losing weight: To preserve muscle mass while promoting satiety.
  • Vegetarians and vegans: To complement a diet that may be lower in protein.
  • Seniors: To prevent age-related muscle loss.

Why Consume Them with Caution?

While useful in certain contexts, protein supplements should be consumed wisely. A balanced diet remains the best way to meet nutritional needs. Excessive consumption can lead to discomfort, such as digestive issues, and put strain on the kidneys. Before starting supplementation, it is advisable to consult a healthcare professional.

In summary, protein dietary supplements are valuable allies in optimizing protein intake, provided they are integrated sensibly and aligned with personal goals.

What are protein supplements used for?

Protein dietary supplements play a crucial role in meeting specific nutritional needs. They are primarily used to support muscle growth, enhance post-workout recovery, and compensate for potential protein deficiencies, especially in individuals with increased requirements. Here are the main objectives and benefits of protein supplements.

1. Supporting Muscle Growth

Proteins are the building blocks of muscle development. After physical training, muscle fibers undergo micro-tears that require amino acids for repair and strengthening. Protein supplements provide a quick and accessible source of these essential nutrients, promoting:

  • Muscle hypertrophy (increase in muscle size).
  • Prevention of muscle breakdown, especially during intense or prolonged exercise.

2. Enhancing Post-Exercise Recovery

A strategic time to consume proteins is immediately after physical effort, often referred to as the "metabolic window." During this phase, muscles are more receptive to nutrient absorption. Protein supplements:

  • Reduce muscle soreness.
  • Accelerate the repair of muscle tissues.
  • Optimize overall recovery, allowing for quicker return to training.

3. Supplementing Protein Intake

For some individuals, it may be challenging to consume enough protein solely through diet. Protein supplements provide a convenient way to meet daily protein needs. They are particularly useful for:

  • Individuals with restrictive diets (vegetarians, vegans).
  • Active individuals or athletes, who require higher protein intake to support their activity levels.
  • Older adults, whose protein needs increase to maintain muscle mass and prevent sarcopenia (age-related muscle loss).

4. Aiding in Weight Management

Proteins increase the feeling of fullness, which can help reduce cravings and better manage calorie intake. By incorporating protein supplements into a weight loss program, it is possible to:

  • Maintain muscle mass while promoting fat loss.
  • Stabilize energy levels due to the slower digestion of proteins.

5. Supporting Specific Needs

Certain populations have higher protein requirements:

  • Pregnant and breastfeeding women: To support fetal growth and milk production.
  • Individuals in rehabilitation or recovery: To accelerate tissue repair.
  • Seniors: To counteract the effects of aging on muscles and bones.

Appropriate Usage

While protein supplements offer numerous benefits, they should be used wisely and as part of a balanced diet. Their effectiveness is maximized when integrated into an active and healthy lifestyle, including a varied diet and an appropriate training program.

Protein supplements are versatile tools to meet nutritional needs and achieve health and performance goals. They provide a practical and effective solution for those looking to optimize recovery, muscle development, or simply fill an insufficient protein intake.

When and how should you consume protein supplements?

Protein dietary supplements are effective tools for achieving your nutrition and performance goals. However, their effectiveness depends not only on the amount consumed but also on when and how they are integrated into your daily routine. Here is a detailed guide on how to use them optimally.

1. After Training: Boosting Recovery

One of the most common times to consume protein supplements is immediately after a workout. This period, known as the "metabolic window," is ideal because:

  • Muscles are more receptive to nutrients.
  • Proteins help repair damaged muscle fibers and stimulate growth.
  • A combination of protein and carbohydrates can also replenish energy (glycogen) stores.

Recommendation: Take a dose of protein (around 20–30 g) in the form of a shake or protein bar within 30–60 minutes after your session.

2. Before Training: Preparing the Muscles

Consuming protein before a workout can help reduce muscle breakdown during exercise and provide essential amino acids for performance.

  • Fast-digesting proteins, such as whey, are preferred.
  • A small dose (10–20 g) is often sufficient.

3. In the Morning: Replenishing the Body

After an overnight fast, the body is in a catabolic state (breaking down muscle stores for energy). Consuming a protein supplement in the morning:

  • Stops muscle breakdown.
  • Provides a quick energy source to start the day.

Recommendation: Opt for a whey protein shake or another easily digestible protein source.

4. Before Bed: Supporting Overnight Recovery

During the night, the body regenerates and builds muscle. A slow-digesting protein, such as casein, is ideal for maintaining a steady supply of amino acids throughout sleep.

  • Prevents nighttime muscle breakdown.
  • Promotes optimal recovery.

Recommendation: Take a dose (20–30 g) of casein 30 minutes before going to bed.

5. As a Snack: Supplementing Daily Intake

Protein supplements can also be consumed between meals to help meet protein needs, especially for muscle gain or weight loss goals. They provide a quick and convenient solution for those with busy schedules.

Examples:

  • A protein bar in the late morning.
  • A protein shake in the afternoon.

6. Based on Individual Goals

  • For muscle gain: Consume protein regularly throughout the day to maintain a positive nitrogen balance.
  • For weight loss: Use protein as a snack substitute to reduce cravings while preserving muscle mass.
  • For endurance: Combine protein with carbohydrates post-workout to optimize recovery.

How to Consume Protein Supplements?

  • Protein shakes: Easy to prepare and quickly absorbed, they are ideal after workouts.
  • Protein bars: Convenient for snacks and easy to carry.
  • Cooking with protein: Incorporate protein powders into recipes such as pancakes, smoothies, or porridges.

Responsible Use

While protein supplements are effective, they should not replace a balanced diet. They should be used to fill nutritional gaps or meet specific needs. Finally, it is essential to follow recommended dosages to avoid excessive intake.

In summary, the timing and method of consuming protein supplements depend on your goals and individual needs. By adjusting your intake, you can maximize their benefits while supporting your performance and overall health.

Is it necessary to take supplements, or is a high-protein diet sufficient?

Protein supplements offer a convenient and effective solution for meeting specific protein needs, but they are not a necessity. A well-balanced and properly planned diet that includes protein-rich foods can be sufficient to meet the nutritional needs of most individuals. Here’s an analysis to better understand when a high-protein diet is enough and when supplements may be useful.

1. Protein in Daily Nutrition

Proteins are naturally found in many common foods. By combining different sources, it is possible to meet protein requirements without relying on supplements:

Animal Sources:

  • Lean meats (chicken, turkey, lean beef).
  • Fish (salmon, tuna, mackerel).
  • Dairy products (yogurt, cheese, milk).
  • Eggs.

Plant-Based Sources:

  • Legumes (lentils, chickpeas, red beans).
  • Whole grains (oats, quinoa, brown rice).
  • Nuts and seeds (almonds, chia seeds, pumpkin seeds).
  • Soy-based products (tofu, tempeh).

By preparing balanced meals with these ingredients, it is possible to meet protein needs, even for athletes or individuals with higher requirements.

2. Benefits of Cooking High-Protein Meals

Cooking protein-rich meals provides several advantages:

  • Quality control: You choose fresh ingredients and avoid additives or preservatives commonly found in processed products.
  • Nutritional balance: In addition to protein, whole foods provide vitamins, minerals, fiber, and essential fatty acids.
  • Customized flavors: You can adapt recipes to your taste preferences and dietary restrictions (intolerances, allergies).
  • Sustainability: Home cooking is often more cost-effective and environmentally friendly.

3. When Supplements Become Useful

Although high-protein cooking is generally sufficient, supplements can be a practical solution in some cases:

  • Lack of time: Preparing balanced meals requires planning. Supplements, such as shakes or protein bars, offer a quick and easy alternative.
  • Increased protein needs: Athletes, pregnant women, seniors, or individuals recovering from illness may require higher protein intake, which can be difficult to meet through food alone.
  • Specific goals:
    • Muscle gain: Supplements help achieve a high protein intake without excessive calorie consumption.
    • Weight loss: They provide a low-calorie, high-protein snack that increases satiety.
    • Dietary restrictions: Vegetarians, vegans, or those with lactose or gluten intolerance may use supplements to ensure adequate protein intake.

4. Should You Prioritize Natural Foods or Supplements?

The answer depends on your needs, lifestyle, and goals. Here are some key points to consider:

  • Natural food sources: If your routine allows you to prepare protein-rich meals, this is always the best option. It ensures a balanced intake and a variety of essential nutrients.
  • Supplements: They should not replace a healthy diet but can serve as a practical complement in specific situations (intensive training, busy schedules, frequent travel).

5. How to Cook High-Protein Meals Daily?

Incorporating protein-rich recipes into your diet can be simple and varied:

  • Breakfast: Oat flour pancakes with Greek yogurt, vegetable omelet.
  • Lunch/Dinner: Quinoa salad with chicken, chickpea curry, grilled salmon with vegetables.
  • Snacks: Homemade nut and seed bars, protein smoothies with fruit and plant-based milk.

Cooking high-protein meals is often sufficient to meet protein needs, especially if your diet is balanced and well-planned. However, supplements provide a convenient option to complement intake in specific situations. The ideal approach is to integrate both strategically: prioritizing natural food sources whenever possible while using supplements as an occasional support tailored to your goals and lifestyle.

Are protein supplements necessary if my diet is balanced?

For most people with a varied and well-balanced diet, protein supplements are generally not essential. Protein needs can be effectively met through natural foods, provided that proper nutritional planning is followed. However, there are certain situations where protein supplements may be beneficial. Here is a detailed analysis to understand their necessity.

1. Protein Needs in a Balanced Diet

Proteins are essential for many bodily functions, including tissue repair, enzyme production, and immune support. A balanced diet containing a variety of animal and plant-based protein sources is sufficient to meet standard nutritional needs:

  • Average protein requirements: In general, a sedentary adult needs about 0.8 g of protein per kilogram of body weight per day.

Common dietary protein sources:

  • 100 g of chicken = approximately 30 g of protein.
  • 1 egg = approximately 6 g of protein.
  • 100 g of cooked lentils = approximately 9 g of protein.
  • 100 g of tofu = approximately 8 g of protein.

With well-structured meals, it is entirely possible to meet these recommendations without supplementation.

2. Situations Where Protein Supplements May Be Useful

Although they are not necessary in a balanced diet, protein supplements can be beneficial in some cases:

  • Increased protein needs:
    • Athletes: Those engaging in intense training require higher protein intake (1.2 to 2 g of protein/kg/day) to support recovery and muscle development.
    • Pregnant and breastfeeding women: Protein needs increase to support fetal growth and milk production.
    • Seniors: As the body becomes less efficient at utilizing protein with age, supplementation can help prevent muscle loss (sarcopenia).
  • Difficulty in consuming enough protein:
    • Busy schedules: Supplements provide a convenient solution when there is little time for meal preparation.
    • Dietary restrictions: Vegetarians, vegans, or those with food intolerances (lactose, gluten) may struggle to get a varied protein intake.
  • Specific goals:
    • Weight loss: Proteins help increase satiety and preserve muscle mass in a calorie deficit.
    • Muscle gain: Supplements make it easier to reach high protein intake without making meals too heavy.

3. Benefits of Protein Supplements in These Contexts

  • Convenience: Protein shakes or bars are quick to consume and easy to carry.
  • Fast absorption: Protein powders, such as whey, are ideal after workouts for optimal recovery.
  • Flexibility: They allow precise protein intake adjustments without increasing calories from other macronutrients.

4. Limitations and Precautions

While useful in some cases, protein supplements should not replace a balanced diet. They serve as a complementary tool, but:

  • Lack of additional nutrients: Unlike whole foods, supplements do not provide vitamins, minerals, fiber, or essential fats.
  • Risk of overconsumption: Excessive protein intake, especially from supplements, can strain the kidneys and cause digestive discomfort (bloating, diarrhea).
  • Cost: Protein supplements are often more expensive than natural food sources.

5. How to Prioritize a Balanced Diet?

To meet your protein needs without relying on supplements, here are some tips:

  • Incorporate a variety of sources: Combine animal and plant-based proteins to ensure a complete amino acid profile.
  • Plan your meals: Include protein-rich foods throughout the day, such as eggs for breakfast, fish for lunch, and legumes for dinner.
  • Prepare protein-rich snacks: Yogurt, almonds, hummus with raw vegetables.

Protein supplements are not essential for most people with a balanced diet. However, they can be a useful addition to meet increased protein needs or in situations where it is challenging to reach recommended intake through food alone. The key is to incorporate them wisely, as a complement to a natural diet, to optimize your health and performance.

What are the possible side effects of protein supplements?

Protein supplements are generally safe and well-tolerated when consumed in recommended amounts. However, excessive intake or improper use can lead to side effects, including digestive issues, metabolic concerns, or nutritional imbalances. Here is an overview of the main possible side effects and precautions to take.

1. Digestive Issues

Digestive side effects are among the most common, especially for individuals sensitive or intolerant to certain ingredients:

  • Bloating and gas: Protein powders containing lactose (such as some whey proteins) may cause digestive discomfort in lactose-intolerant individuals.
  • Diarrhea: Excessive protein supplement consumption can accelerate intestinal transit.
  • Abdominal pain: Additives or sweeteners in some supplements may irritate the digestive system.
  • Constipation: A high-protein intake combined with low fiber intake may lead to digestive issues.

Solutions:

  • Opt for lactose-free or plant-based protein products if you are intolerant.
  • Ensure sufficient fiber intake in your diet.

2. Kidney Strain

Excessive protein consumption, particularly from supplements, can put additional strain on the kidneys, which play a crucial role in eliminating nitrogenous waste from protein metabolism.

  • Increased risk for vulnerable individuals: People with a history of kidney disease should carefully monitor their protein intake.

Solutions:

  • Stick to recommended doses (about 1.2 to 2 g of protein/kg of body weight/day for athletes).
  • Consult a healthcare professional if you have kidney conditions or medical history.

3. Nutritional Imbalances

Excessive protein intake, often caused by overuse of supplements, can create imbalances in nutrient intake:

  • Carbohydrate or fat deficiency: Over-focusing on protein may reduce the intake of other essential macronutrients.
  • Micronutrient deficiencies: Protein supplements lack vitamins, minerals, and fiber found in whole foods.
  • Increased calorie intake: Overconsumption may lead to unwanted weight gain.

Solutions:

  • Maintain a varied and balanced diet.
  • Use supplements only to meet specific needs, not as a complete replacement for whole foods.

4. Allergic Reactions or Intolerances

Some protein supplements contain allergenic ingredients, such as lactose, soy, or gluten, which may cause:

  • Skin rashes.
  • Nausea or vomiting.
  • Respiratory symptoms in cases of severe allergies.

Solutions:

  • Read labels carefully to avoid allergens.
  • Choose hypoallergenic formulations if you are prone to allergies.

5. Issues with Additives

Some products contain sweeteners, colorants, or thickeners that may cause discomfort:

  • Artificial sweeteners: These can cause bloating or digestive discomfort.
  • Excess sodium: Found in some supplements, it may contribute to hypertension or water retention.

Solutions:

  • Choose products with short and natural ingredient lists.
  • Limit highly processed supplements.

6. Risk of Contamination or Poor Quality

Some supplements, especially those from unreliable brands, may contain:

  • Contaminants such as heavy metals.
  • Undeclared banned substances (performance enhancers or doping agents).

Solutions:

  • Purchase supplements from reputable and certified brands.
  • Check for quality certifications, such as "Informed Sport" or "ISO" labels.

7. Impact on Liver Function

Although evidence is limited, excessive protein intake could, in rare cases, put additional strain on the liver, particularly in individuals with preexisting liver conditions.

Solutions:

  • Consult a doctor if you have a history of liver problems.
  • Do not exceed recommended protein intake.

When consumed in appropriate amounts and carefully selected, protein supplements are safe and effective in meeting specific nutritional needs. However, excessive or improper consumption can lead to side effects, including digestive issues, metabolic concerns, or problems related to product quality. Adhering to recommended dosages, choosing high-quality products, and consulting a healthcare professional if in doubt are essential steps to benefit from their advantages while minimizing risks.

How to Choose the Right Protein Supplement?

Choosing the right protein supplement depends on several factors, including ingredient quality, protein content, potential additives, and, most importantly, your personal needs. Here’s a detailed guide to help you select the product that best suits your goals and preferences.

1. Define Your Goals

The first step in choosing a protein supplement is identifying why you need it. This will influence the type of product you should prioritize.

  • Muscle gain: Opt for whey protein, which digests quickly and supports muscle synthesis after workouts.
  • Weight loss: Choose a low-calorie, low-carb protein such as an isolate or a plant-based protein.
  • Post-workout recovery: Whey or a mix of protein and carbohydrates can help replenish energy stores.
  • Daily nutritional support: A slow-digesting protein, such as casein, can be taken as a snack or before bed for prolonged protein release.

2. Check Ingredient Quality

Ingredient quality is essential to maximize benefits and avoid side effects. Here’s what to look for:

  • Protein content: A good supplement should contain at least 70–80% protein. Check the label for protein content per serving.
  • Protein source:
    • Whey protein: Ideal for fast absorption.
    • Casein: Best for sustained release.
    • Plant-based proteins: Pea, rice, hemp, or soy, suitable for vegetarians, vegans, and lactose-intolerant individuals.
    • Blends: Some products combine animal and plant-based proteins for a complete amino acid profile.
  • Presence of additives:
    • Limit products containing artificial sweeteners, colorants, or preservatives.
    • Check for thickeners and stabilizers, which may cause digestive issues.
  • Absence of contaminants:
    • Choose brands certified by quality labels (Informed-Sport, NSF Certified for Sport, etc.).

3. Choose the Right Protein Type for Your Needs

There are different types of protein supplements, each with unique benefits:

  • Protein concentrate: Contains about 70–80% protein. More affordable but may contain more fat and carbohydrates.
  • Protein isolate: Higher purity (90% protein or more) and low in lactose, ideal for lactose-intolerant individuals or weight loss.
  • Hydrolyzed protein: Pre-digested for rapid absorption, ideal for intensive recovery periods.
  • Protein blends: Combine fast-digesting (whey) and slow-digesting (casein) proteins for sustained release.

4. Consider Specific Needs

Certain factors may influence your choice:

  • Food intolerances:
    • For lactose-intolerant individuals: Opt for protein isolates or plant-based proteins.
    • Gluten-free: Ensure the product is certified gluten-free.
  • Vegetarian or vegan diet:
    • Choose plant-based proteins (pea, rice, hemp, soy).
  • Calories and macronutrients:
    • If monitoring calorie intake, opt for a product low in carbohydrates and fats.

5. Evaluate Price and Quantity

Price can vary significantly based on protein quality and type. Here are some tips to assess value for money:

  • Compare cost per serving or per gram of protein.
  • Avoid overly cheap products, which may contain lower-quality ingredients.
  • Larger containers are often more cost-effective, but check the shelf life.

6. Read Reviews and User Feedback

Before purchasing a supplement, check user reviews to evaluate:

  • Taste.
  • Mixability.
  • Digestive tolerance.
  • Perceived effectiveness.

7. Consult a Healthcare Professional

If you have doubts or specific dietary needs (health conditions, specialized diets), consulting a dietitian or nutritionist is recommended. They can guide you toward the best product for your individual needs.

Choosing the right protein supplement requires a clear understanding of your goals, specific needs, and the quality of available products. By considering the protein source, additive content, price, and any potential intolerances, you can find a product that fits seamlessly into your routine. Remember that supplements do not replace a balanced diet but should serve as a support to optimize your performance and health.

Are Protein Supplements Safe?

Protein supplements are widely used and considered safe when consumed appropriately and in accordance with manufacturer recommendations. However, like any nutritional product, their safety depends on several factors, including product quality, adherence to recommended dosages, and the health condition of the user. Here is an in-depth analysis to assess their safety and the precautions to take.

1. General Safety of Protein Supplements

When used as part of a balanced diet, protein supplements pose no risk for most healthy individuals. They are derived from natural sources such as:

  • Whey protein.
  • Casein.
  • Plant-based proteins (pea, soy, rice, hemp).

High-quality protein supplements generally do not contain harmful ingredients, provided they are produced by reliable and certified brands.

2. Factors Affecting the Safety of Protein Supplements

Several elements can influence the safety of a protein supplement:

  • Quality of Ingredients:
    • Reputable brands follow strict production standards, ensuring the absence of contaminants such as heavy metals or banned substances.
    • Lower-quality products, often cheaper, may contain questionable ingredients or harmful additives.
  • Adherence to Recommended Dosages:
    • Excessive protein intake can strain the kidneys and cause nutritional imbalances.
    • It is essential not to exceed the recommended daily intake, which is typically 1.2 to 2 g of protein per kilogram of body weight for athletes.
  • Additives and Sweeteners:
    • Some supplements contain artificial sweeteners or thickeners that may cause digestive discomfort in sensitive individuals.
    • Opt for products with simple and natural ingredients.

3. Potential Risks to Consider

While protein supplements are safe for most users, some risks should be considered:

  • Kidney Strain: In individuals with kidney disease, excessive protein intake can exacerbate kidney function issues.
  • Digestive Issues: People who are lactose intolerant or sensitive to certain additives may experience bloating, diarrhea, or abdominal discomfort.
  • Allergic Reactions: Some supplements contain common allergens like soy, lactose, or gluten.

4. Precautions to Ensure Safe Consumption

To safely consume protein supplements:

  • Choose High-Quality Products:
    • Prioritize well-known brands with certifications and quality controls.
    • Look for labels such as "Informed-Sport," "NSF Certified for Sport," or ISO standards.
  • Consult a Healthcare Professional:
    • Before starting supplementation, seek advice from a doctor or dietitian, especially if you have pre-existing health conditions.
    • Pregnant or breastfeeding women and older adults should consult a specialist to ensure supplementation is appropriate.
  • Adapt Consumption to Your Needs:
    • Calculate your protein needs based on weight, activity level, and goals (muscle gain, weight loss, maintenance).
    • Avoid exceeding recommended daily intake.
  • Avoid Questionable Products:
    • Be cautious of supplements sold on uncertified platforms or at unusually low prices.
    • Carefully read labels to check ingredients and nutritional claims.

5. Specific Cases Requiring Extra Caution

Certain populations should exercise caution:

  • Individuals with Kidney or Liver Conditions: Protein increases the workload on the kidneys and liver. Excessive consumption can worsen these conditions.
  • People Sensitive to Additives: Artificial sweeteners or chemical flavorings in some products can cause digestive discomfort.
  • Elite Athletes: Ensure the product is free from banned substances that could pose issues during doping tests.

Protein supplements are generally safe when used correctly and purchased from reliable brands. To ensure their safety, follow the recommended dosages, check the quality of the products, and consult a healthcare professional if you have specific needs or a medical history. These precautions will allow you to enjoy the benefits of protein supplements with confidence.

COACH'S TIPS

  • What is certain is that building muscle requires protein. Regardless of whether it comes from a cooked meal or protein supplements, protein intake is essential. There are, of course, times when a supplement is more effective, particularly when the body needs fast-digesting protein, such as right after a workout. A protein liquid is more efficient at this moment because liquids are absorbed more quickly and easily than solid foods.

  • Convenience is also an important factor in protein supplementation: Life doesn’t always allow us to find time to eat every three hours. When working, it is not always possible to have a schedule that allows for multiple meal breaks throughout the day. In this case, supplements become a very useful solution.

Yves Bondroit coach for QNT

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