Is the protein shaker for me? - She

The protein shaker, a dietary supplement once reserved for bodybuilders, is invading supermarket shelves. But is this very fashionable product suitable for everyone. Answers.

What is it?

The protein shaker, or whey, helps build muscle mass and recover after practicing intensive sport. It is whey or whey protein powder (from the coagulation of cow's milk) that is diluted in water. “It's a natural product, explains sports nutritionist Cécile Giornelli, non-doping, low in fat, fairly low in sugar and rich in hydrolyzed protein. » Fractionated, these proteins concentrated in amino acids facilitate digestion and are better assimilated by the body. “This powder is harmless if you respect the doses. But it must be distinguished from a meal replacement, adds dietitian Charles Brumauld. The protein shaker does not overload or overwork the kidneys. In reality, few people actually need this additional protein intake. »

What is the role of proteins?

“They are essential for building and maintaining muscles, recalls Dr. Franziska Möller, but also for bone strength with an impact on mood, skin and the immune system. “It can be useful for the athlete who wishes to boost his performance or develop his muscles, to supplement his plate with protein powders”, confirms Jean-Christophe Blin, sports coach trainer at L'Usine, in Paris.

Is it intended only for athletes?

Yes. On the whole, professionals agree on the risk-free intake of these proteins in support of an intense and regular sporting activity such as combat sports. “To be consumed ideally within half an hour of the session, this shaker provides rapid results by promoting muscle reconstruction and recovery in strength and impact exercises”, specifies Cécile Giornelli. Charles Brumauld completes: “You must not forget to hydrate, recover, sleep well and adapt your nutrition (proteins do not replace it). It is the consistency, the progressiveness and the regularity of the training, associated with an appropriate diet, which will make the difference in the long term. On the other hand, to support a “fun” activity – running, swimming or muscle building, for example – the shaker is contraindicated.

Is it useful for losing weight?

Whey, apart from sport, is not recommended by all the experts and has no interest. "As long as possible, you have to eat a real meal to benefit from the effects of chewing", insists Cécile Giornelli. She points out, however, that proteins can, as part of a low carbohydrate diet, reinforce the booster effect of weight loss over a short period of time. It is therefore a question of using this method in a balanced way, avoiding deficiencies and drifts, and this throughout your sporting practice.

Which one to choose?

A good quality shaker contains at least 80% protein, and less than 10% sugar. We prefer native whey from cow's milk without pasteurization with the most assimilable amino acid profile (Nutripure, Foodspring, etc.) or those based on legumes for vegans. We favor French brands with demanding certifications such as the mention “Grass-Fed” meaning that the animal was fed on pasture (Nu3). Or those with one of these two labels: Informed Sport, guaranteeing the absence of substances prohibited by the World Anti-Doping Agency, or the Afnor NF V94-001 standard, guaranteeing the absence of substances prohibited in food supplements intended for sportsmen.