In bar shape, dust, drink, lemonade or tablet. It would be the new ally of athletes: protein food supplements. According to their promoters, they would allow to develop muscle mass, reduce fat, “increase strength and resistance” but also promote “the optimization of muscle recovery after training.”
In social networks, the subject seems to be unanimous, in particular the accessories that come in dust form. “The Whey, the complement that everyone should take,” says an influencer. Serum? This word in English designates the lactum protein, that is, the protein of the small range and, by extension, a powder protein to mix with water or milk.
Products that democratize
While some still specify that “they are not miraculous products” and that they should be taken “in addition to a good diet and a rather regular physical practice”, many influencers praise it without moderation or warning.
“The first five nutritional supplements that an athlete must have absolutely in its kitchen,” Expose one, specifying “first, proteins.” Others transmit their “top 3 of the best protein supplements”, whether organic and/or vegans, vanilla, watermelon or apple perfume. Or again: “86 g of protein per 100 g of product”, it is argued to another with many promotional codes.
Traditionally used by bodybuilders, protein food supplements have been widely democratized in recent years and are no longer limited to competitors. In social networks, athletes who have an leisure practice praising merits, some with the simple argument of losing some pounds.
A booming market and an ANSES warning
Proof of this is: the sector is growing. Last year, the sports nutrition market exploded with an increase of 45% in volume and a total turnover of 37.6 million euros, the Nutex of Health and Welfare of Nutrition Union. In detail, it is the sales of protein bars that have increased more (+69% in large and medium -sized areas).
However, health authorities are not so excited about the issue. Last year, the National Food Security Agency (ANSES) renewed its warning on protein food supplements. Between 2016 and 2024, about 154 cases of undesirable effects were declared after the consumption of these products. Among them, 18 were considered very serious. More serious, four patients saw their vital prognosis committed. Worse, two people died.
Among these side effects: discomfort, fatigue, fever, dizziness, but also digestive and neurological effects with stroke, tachycardia and palpitations to cardiac arrest.
Because the ANS cares about the possible presence of certain ingredients, including anabolic steroids, clenbuterol and ephedrine, however, consumption is prohibited. “His presence in nutritional supplements constitutes fraud and can not only expose the consumer athlete at risk that his health, but also to an abnormal analytical result (‘positive control’) during an anti -doping control,” alerts the agency.
The so -called “adulterated” products, that is, that contain an active substance not mentioned in their composition. For example, in 2023, French international footballer Paul Pogba was positive for testosterone after a match; He had consumed a food supplement purchased in the United States.
“Anyone can eat it”
Beyond the questions about the sometimes opaque composition of these products, the other important problem is misuse. “You don’t have to practice sports, everyone can eat it,” says a health/sport influencer about these food supplements. A dangerous statement.
For Catherine Coirault, INSerm research director at the Myology Research Center of the Pitié Salpêtrière Hospital, the “abusive” consumption risk of these products is real, warns for BFMTV.com. In principle, these products should not be consumed as part of a sports leisure practice and are not intended for those who trial twice a week.
“Without adapted training, that is, intensive and daily training, the muscle will not use these proteins,” alert for BFMTV.com Jérémie Talvas, Teacher Biochemistry Service, Molecular Biology and Nutrition in the UFR of the pharmacy in Clermont-Ferrand. “The kidneys will arrive at the liver with the risk of renal damage, ammonium and tendon disorders.”
The researcher fears in particular that adolescents or young adults who wish to gain muscle mass are seduced by the promises of these products and absorb them without measure or medical supervision. “If you are not a professional athlete or a high -level athlete with competitive objectives, we do not read protein supplements daily,” Jérémie Talvas insists.
Up to 3 grams per kilo and per day?
On the other hand, for these, the situation is different. “Professional athletes or athletes that have intensely increased the needs in the protein, even if it is only to develop their muscle mass,” acknowledges Catherine Coira, a specialist in muscle pathology and the machines of skeletal muscle.
Additional needs in essential amino acids that the body does not do, so it is the food that should bring them. “The mechanical stimuli of the muscle leads to the appearance of muscle microleas,” explains the insert. “These will promote the stimulation of muscle stem cells and their incorporation into muscle fiber, which will participate in the increase in muscle mass. These microlanes are repaired thanks to protein intervention.”
This is the case of resistance athletes (such as marathon or trailers) or force athletes (bodybuilders or rugby players). The former need “1.5 grams of protein per kilo of weight and per day,” says Jérémie Talvas, which is also part of the Muscle Health research team and sarcopenia in the human nutrition unit. Or 112 grams for an individual of 75 kilos.
For the latter, their needs are “2 to 3 grams per kilo and per day,” adds the researcher. That is, up to 225 grams for an individual of 75 kilos. In comparison, in the general population, daily protein needs are estimated at 0.83 grams per kilo of body weight (in healthy adults).
Clearly, this represents 62 grams per day for a 75 kilo person. Specifically, it is a chopped fillet (20 grams), a portion of lenses (10 grams), both with two hard eggs, a portion of Parmesan or a Greek yogurt.
The importance of a varied diet
For a resistance athlete, Nuance Jéréme Talvas, “a classic diet, if well thought out, can completely cover these needs.” On the other hand, for force athletes, it is more complicated. Because three grams of protein per kilo, for a person weighing 75, this corresponds to 11 chopped fillets.
“All debate is how these additional proteins should be brought,” asks researcher Catherine Coirault. Because according to her, the question is not decided. “There are no formal scientific results that show a beneficial effect on the muscle to swallow dust -shaped proteins instead of white chicken.”
However, if the scientist recognizes “differences in absorption” between the two, remember the importance of maintaining a balanced diet “with fibers”, he insists. Of which at least five fruits and vegetables per day, legumes (lentils, beans, chickpeas) at least twice a week and starch food at least once a day, details the feeding site to move.
In their sheets dedicated to the athletes plaque, the National Institute of Sports, Experience and Performance (insep) mentions the “protein dust”. But only in recovery snacks, among other options, accompanied by one fruit and in case the next meal takes more than an hour after exercise. For the rest of the meals, the emphasis is put in the naturally provided proteins (meats, seafood, eggs, dairy products, soy) and the importance of a varied diet.
What the researcher Catherine Coirault also insists. “A balanced diet largely covers the protein needs of all those who have a leisure sports activity, even if it would be regular.”
Source: BFM TV
