Protein Powder: Which Protein Should You Choose for Recovery and Performance?
Protein Powder: Which Protein Should You Choose for Recovery and Performance?
Protein powders are among the most widely used supplements in the world of sports. They're known for supporting muscle recovery, promoting mass gain, and maintaining lean mass during dieting. But not all proteins are created equal: whey, isolate, casein, plant-based proteins... how do you choose the right one for your goals? This article guides you with validated scientific data and tailored advice.
Why take protein after exercise?
Exercise causes micro-damage to muscles. Consuming protein after exercise stimulates muscle protein synthesis (MPS) and accelerates recovery. The most critical period is 30 to 60 minutes post-exercise, known as the "anabolic window."
How much protein per day?
According to EFSA and ISSN:
- Endurance athletes: 1.2 to 1.6 g/kg/day
- Strength and bodybuilding sports: 1.6 to 2.2 g/kg/day
- Seniors or drying period: up to 2.4 g/kg/day
Protein powders make it possible to achieve these intakes in a convenient and precise way.
The Different Types of Protein Powder
Whey (whey)
- Protein from milk
- Rapid assimilation, ideal after exercise
- Rich in leucine, a key amino acid to stimulate MPS
Whey isolate
- Filtered version: +90% protein, less lactose
- Ideal for those who are lactose intolerant or during a drying period
- Purer, but more expensive
Casein
- Slow-digesting protein
- Perfect before bed to nourish muscles overnight
Plant proteins
- Peas, rice, hemp, soy…
- Suitable for vegetarians and vegans
- Less rich in leucine, but complementary to each other
Which protein should you choose depending on your goal?
| Objective | Ideal protein |
|---|---|
| Mass gain | Whey or whey isolate |
| Weight loss / dry | Whey isolate or vegetable |
| Fast recovery | Classic Whey |
| Night feeding | Casein |
| Vegetarian / vegan | Pea and rice mix |
Protein quality: what should you check?
- Protein content (%) on the label (avoid products <70%)
- Essential amino acid profile (especially leucine)
- No added sugars or controversial sweeteners
- Anti-doping certification (Informed-Sport, AFNOR, etc.)
- Origin and filtration method
Products available on Pharmaplusfrance.store
- High purity whey isolate
- Complete plant proteins (peas + rice)
- Micellar casein for nighttime
- BCAA-enriched formulas for optimized recovery
All our products are certified and laboratory tested.
Conclusion
Protein powders are a convenient and effective tool to support recovery, improve performance, and optimize muscle adaptations to training. The choice of protein should depend on your goals, digestive tolerance, and dietary preferences.
Scientific references
- Tipton KD et al. Appl Physiol Nutr Metab. 2011
- Phillips SM. Nutrition. 2004
- Areta JL et al. J Physiol. 2013
- EFSA Journal, 2012
- Morton RW et al. Br J Sports Med. 2018
- Churchward-Venne TA et al. J Appl Physiol. 2014
- Boirie Y et al. PNAS. 1997
- Messina M. Nutrients. 2020
Legal Notices – Comprehensive Disclaimer
This content is published by Groupe Nobélis SASU, a simplified joint-stock company registered with the Paris Trade and Companies Register under number 941 724 544, whose registered office is located at 1 rue de Stockholm, 75008 Paris. The company operates the online parapharmacy website www.pharmaplusfrance.store.
All articles, advice, information, or content published on this blog are provided for purely informative, educational, and non-contractual purposes. They have no medical purpose and should not, under any circumstances, be interpreted as medical advice, consultation, diagnosis, prescription, or treatment recommendation.
In accordance with the provisions of Regulation (EC) No. 1924/2006 on nutrition and health claims, the Public Health Code (in particular articles L.5122-15 et seq.), and the Consumer Code (article L.111-1), we expressly remind you that:
- No information on this site replaces the advice of a qualified health professional,
- Self-medication or the use of products without medical advice is entirely the responsibility of the user,
- Any unauthorized health or nutritional claim is formally excluded from our communications, unless expressly mentioned by a validated regulatory source (EFSA, ANSM, EMA, etc.).
The user agrees to:
- Read the official product instructions carefully before use,
- Strictly follow the dosage, contraindications and precautions for use indicated by the manufacturers,
- Consult a healthcare professional in case of doubt, pathology, ongoing treatment, pregnancy or breastfeeding.
Groupe Nobélis SASU declines all responsibility:
- In case of misinterpretation of the published information,
- In the event of involuntary errors, omissions or inaccuracies despite the care taken in drafting,
- In the event of direct or indirect consequences linked to the use of the products or advice mentioned on this site,
- In the event of modifications made to the instructions or formulas of the products by the manufacturers, after publication.
The site may contain links to products available for sale. The visuals, texts, characteristics and prices are provided for informational purposes only, subject to typographical errors, modifications by brands or regulatory changes. These elements do not constitute a contractual commitment on the part of Groupe Nobélis SASU.
By browsing this site or using its contents, the user acknowledges having read this disclaimer and accepts it without reservation.