![\"Protein](\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/protein-shake-before-or-after-workout-1296x728-feature_0.jpg?w=1155&h=1528\")
<\/figure>\nL\u2019apport quotidien recommand\u00e9 (ADR) pour les prot\u00e9ines est de 0,36 gramme par livre (0,8 g\/kg) de poids corporel.<\/p>\n
L\u2019ADR est la quantit\u00e9 estim\u00e9e d\u2019un nutriment dont une personne a besoin pour \u00e9viter une carence. Il ne pr\u00e9cise pas la quantit\u00e9 n\u00e9cessaire pour optimiser la composition corporelle ou la sant\u00e9.<\/p>\n
Pour les prot\u00e9ines, il est clair que le RDA est beaucoup trop faible pour soutenir la r\u00e9cup\u00e9ration musculaire et la croissance.<\/p>\n
En fait, la recherche sugg\u00e8re que les personnes qui forcent r\u00e9guli\u00e8rement le train de force peuvent avoir besoin du double de la RDA, ou 0.72 grammes par livre (1.6 g\/kg), pour soutenir la r\u00e9cup\u00e9ration et la croissance de muscle.<\/p>\n
Pour une personne pesant 68 kg (150 livres), cela \u00e9quivaut \u00e0 109 grammes de prot\u00e9ines par jour.<\/p>\n
Pour optimiser vos r\u00e9sultats, r\u00e9partir cette quantit\u00e9 sur trois \u00e0 quatre repas qui sont consomm\u00e9s toutes les trois \u00e0 quatre heures.<\/p>\n
Un shake prot\u00e9in\u00e9 est une bonne option entre les repas, que ce soit comme collation ou autour de votre s\u00e9ance d\u2019entra\u00eenement. Ils contiennent g\u00e9n\u00e9ralement 25-30 grammes de prot\u00e9ines par boule.<\/p>\n
R\u00e9sum\u00e9<\/strong><\/p>\n
Les personnes qui font de l\u2019exercice ont r\u00e9guli\u00e8rement besoin de plus de prot\u00e9ines pour soutenir la r\u00e9cup\u00e9ration musculaire et la croissance. Consommez vos prot\u00e9ines \u00e0 des moments tout aussi espac\u00e9s tout au long de la journ\u00e9e.<\/p><\/blockquote>\n
Est-ce que la \u00ab\u00a0fen\u00eatre anabolisante\u00a0\u00bb est importante?<\/h2>\n
Beaucoup de gens croient que boire un shake prot\u00e9in\u00e9 dans les 30 minutes de l\u2019exercice permettra de maximiser leurs r\u00e9sultats dans la salle de gym.<\/p>\n
Cette fen\u00eatre de 30 minutes, commun\u00e9ment appel\u00e9e la \u00ab fen\u00eatre anabolisante \u00bb, est une courte p\u00e9riode de temps pendant laquelle vos muscles sont comme une \u00e9ponge pour les prot\u00e9ines.<\/p>\n
La pens\u00e9e est que si vous consommez des prot\u00e9ines en dehors de la fen\u00eatre anabolisante, votre corps ne sera pas efficacement l\u2019utiliser ou de construire des muscles.<\/p>\n
La recherche sugg\u00e8re maintenant que cette fen\u00eatre d\u2019opportunit\u00e9 anabolisante est beaucoup plus longue que 30 minutes et peut ne pas \u00eatre limit\u00e9e \u00e0 apr\u00e8s l\u2019exercice.<\/p>\n
En fait, il peut ne pas avoir d\u2019importance si vous buvez un shake prot\u00e9in\u00e9 avant ou apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement en termes d\u2019optimisation de la r\u00e9paration musculaire et la croissance.<\/p>\n
R\u00e9sum\u00e9<\/strong><\/p>\n
On croyait auparavant que les prot\u00e9ines devaient \u00eatre consomm\u00e9es dans les 30 minutes qui ont \u00e9t\u00e9 n\u00e9cessaires pour que votre corps l\u2019utilise. Des recherches r\u00e9centes sugg\u00e8rent que ce n\u2019est peut-\u00eatre pas le cas.<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"
Les prot\u00e9ines sont n\u00e9cessaires \u00e0 la r\u00e9paration et \u00e0 la croissance musculaires. Pour cette raison, beaucoup de gens consomment des […]<\/p>\n","protected":false},"author":2,"featured_media":7776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[19],"tags":[101,102,103],"class_list":["post-3677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-protein","tag-shake","tag-workout"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/12\/Chocolate-Peanut-Butter-Protein-Shake_1600x.jpg","categories_details":[{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[{"id":101,"name":"protein","count":6,"parent":0},{"id":102,"name":"Shake","count":2,"parent":0},{"id":103,"name":"Workout","count":7,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":17722,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3677","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=3677"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3677\/revisions"}],"predecessor-version":[{"id":16925,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3677\/revisions\/16925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/7776"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=3677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=3677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=3677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}