There are days when cooking looks like an event. Between work, children, mental load and this desire to make “at best”, sometimes there is little room for balanced meals. So we catch what we have on hand. A fruit, a yogurt, or this famous pot of protein powder Rangeed in the closet. Discreet, odorless when it is closed, but heavy with promises.
Why integrate powdered proteins into your daily life?
Protein needs vary according to age, weight, physical activity and lifestyle. ANSES recommends approximately 0.83 g protein per kilo of body weight for a healthy adult. This figure can go up to 1.2 g to 2 g/kg for very active people or seniors in prevention of muscle melting.
When food is not enough to cover these needs – which can happen in a poorly planned flexitarian, vegetarian or vegan diet – the powder protein becomes a useful option. It makes it possible to fill a deficit without having to multiply eggs, legumes or dairy products.
We find today:
- Whey proteins from milk (Lactrum), quickly assimilated by the organization
- Vegetable proteins (peas, rice, hemp, squash), ideal for lactose intolerants or vegans
- Multi-source vegetable mixtures To improve the amino acid profile
Vegetable proteins are often less rich in leucine, key amino acid in muscle synthesis, but can be just as effective so well dosed.
The most common benefits, limits and errors of use
The main interest of powdered proteins is their practicality: they mix in a shaker, a yogurt, a cake dough, a bowl of oat flakes. No need to cooking or long preparation. They also allow a certain precision in the contributions, especially for people following a particular diet or monitoring their body composition.
But several received ideas still circulate:
- No, they do not get fat, unless they add an unnecessary calorie surplus.
- No, they are not dangerous for the kidneys in a healthy person. The risks only appear in individuals suffering from kidney failure.
On the other hand, some points deserve attention:
- Product quality : certain imported supplements contain pesticide, solvent or heavy metal residues, especially if they are not certified. It is better to choose a transparent brand on its compositions.
- Quantity : exceeding 2.2 g/kg/day does not provide any additional profit, but can tire the kidneys in the long term.
- Digestion : Some people badly digest the classic whey (bloating, gas, discomfort). In this case, a “isolate” version (more filtered) or a vegetable protein can improve tolerance.
Who should be careful, and how to consume it?
Powder protein is not essential for everyone, but it can be of service In very specific contexts:
- Mally balanced vegetable diet
- A period of fatigue or stress where meals are irregular
- Increased physical activity without nutritional monitoring
- Pregnancy or breastfeeding with increased needs (after medical advice)
The key remains to integrate it intelligently, without excess or magic belief. It does not replace whole foods, rich in fiber, micronutrients and various textures. And above all, she does not do the job on her own.
A speed with red fruits with a spoon of vegetable protein, an oat bowl enriched with vanilla, a muffin with chocolate chocolate boosted with protein … The uses are varied And far from the simple post-training shaker.
