EN
EN

HOW TO CHOOSE YOUR PROTEIN

Are you an athlete who keeps a close eye on their nutrition? Have you decided to start using protein powder but aren't sure which one to choose? Choosing the right protein is essential for achieving your goals. We explain how to choose your protein powder.

proteine_musculation

Whether it's for weight gain, maintaining muscle mass or losing weight, the first thing is to define your goal. Once you've got that in mind, you can adopt the diet that best suits your needs and that, in particular, provides the protein you need.

NUTRITION RULES TO ADOPT BEFORE CHOOSING YOUR PROTEIN

Nutrition, like training, has several rules to follow if you want to succeed. Here are a few of them:

• Eat regular meals: Eating at regular meal times gives your body a schedule to work to. This keeps you feeling full and energised, and avoids you falling into the unhealthy habit of snacking. I therefore recommend eating breakfast, lunch, dinner, and maybe a snack if you really need it.

• Take your time over your meals: It is thought that it takes around 20 minutes for our brains to receive the information that we're eating. We therefore only start to feel full after 20 minutes. Try to eat more slowly so that your meals last at least 20 minutes.

Eat a balanced diet:
Starchy food with every meal for energy.
Meat, fish or eggs for protein.
At least 5 portions of fruit and veg per day for vitamins and fibre.
Three dairy products per day for calcium and protein.
You should limit fat consumption, but don't cut out fats entirely as they also provide plenty of vitamins, among other things.
Sugary products should be limited.
As should salt.
Drink water whenever you want throughout the day.

Want to know more about the basics of a healthy diet? Read our full article:

Why take protein?

Protein is a part of every cell in the body and can be found in lots of different types of food. It is responsible for building and repairing certain organs. Each day, it helps replace our skin, hair and muscle tissue. It also helps us strengthen our defences against damage caused by external factors.

Protein is essential for intense physical activity as it helps build muscle mass. The building blocks of protein are called amino acids, and it is these that our bodies use to repair damaged muscle tissue. This is why it's particularly important to consume plenty of protein if you do weight training. Physical activity in general requires a higher protein intake.

Our protein needs vary according to our weight, age and muscle use. The average man will need between 65 g and 70 g of protein per day, while adult women need between 54 g and 66 g per day. In reality, protein should account for 12-15% of your total calorie consumption. If you do intensive weight training, you'll need between 1.7 and 2 g per kilo of bodyweight per day!

Protein can be found in animal products (eggs, meat, fish, milk, etc.) and plant-based products (soya, tofu, legumes, etc.). If you're not getting enough protein from your normal diet, you can supplement this with a protein powder.

How to choose your protein

Now you know the basics of a balanced diet and the importance of protein for sport, the next step is to explore the different protein powders available from Decathlon based on your goals.

How to choose your protein
How to choose your protein

#1. TO GAIN LEAN MUSCLE OR MAINTAIN MUSCLE MASS

If your goal is to gain lean mass or maintain your muscle mass, we recommend opting for whey protein powder. This type of protein is made from milk protein. This powdered protein has a very high protein content. It is therefore perfect for muscle growth and for recovery after intense physical exercise.

At Decathlon, we offer 3 different types of whey, each representing a different level of filtration, which influences the protein concentration. These products have been developed by our passionate weight training team to help you achieve your goals.

We also offer plant-based protein, which has been specially designed for athletes who follow a vegetarian, vegan or flexitarian diet. 

Wondering how muscles work? Check out this article on everything you need to know about muscle growth.

Whey Protein: For beginners or people who need it occasionally

With 21 g of protein per shake, Whey Protein is ideal for people who do weight training and occasionally need additional protein to develop and/or maintain muscle mass.

This formula contains 70% whey protein. It is low in fat and particularly suited to people who have recently taken up weight training because, in addition to protein for muscle growth, it naturally provides 4.5 g of carbohydrate, which is especially important after a workout.

Product benefit: The most affordable solution

Flavours available: Chocolate and vanilla

Sizes: 250 g and 900 g

How to choose your protein

Whey Protein Isolate: for regular weight trainers

The high protein content provides 24 g of protein per shake. Whey Protein Isolate is ideal for weight trainers who work out regularly and want to increase and/or maintain muscle mass.

Whey Protein Isolate is 80% whey protein derived from milk from certified grass-fed cows. This certification guarantees that these cows have spent 120 to 300 days grazing in fields each year, ensuring that the majority of their feed is grass or hay.

Product benefit: 80% protein and a wide range of flavours!

Flavours available: Chocolate, vanilla, raspberry, cookies, coffee and coconut.

Sizes: 900 g and 2.2 kg

How to choose your protein

Native Whey Protein: for the toughest goals

Our Native Whey Protein is composed solely of protein isolates from a non-denaturing process, which ensures a very high protein content: 85 g of protein per 100 g, or 26 g per shake! This very high protein content means there's a very low carb and fat content! It's ideal for intensive weight trainers for building and/or maintaining muscle mass and is suitable for the most demanding diets and goals, including weight loss!

Product benefit: The formula with the highest protein content: 26 g per shake!

Flavours available: Chocolate and vanilla

Size: 900 g and 2.2 kg (from January 2021)

How to choose your protein

WEIDER VEGAN PROTEIN: go plant-based

A VEGAN snack to meet your protein needs or to support muscle growth.

90% of our product testers recommend this product with its short list of natural ingredients. 21 g of protein from pea and rice per shake and only 0.2 g of sugar.

Size: 900 g

Flavour: Chocolate