{"id":13266,"date":"2022-04-04T00:05:28","date_gmt":"2022-04-03T23:05:28","guid":{"rendered":"https:\/\/www.lactalisingredients.com\/?post_type=blog-post&#038;p=13266"},"modified":"2024-06-26T08:55:20","modified_gmt":"2024-06-26T07:55:20","slug":"proteines-de-lactoserum-et-caseine","status":"publish","type":"blog-post","link":"https:\/\/www.lactalisingredients.com\/fr\/news\/blog\/proteines-de-lactoserum-et-caseine\/","title":{"rendered":"Prot\u00e9ines de lactos\u00e9rum et cas\u00e9ine : un mix int\u00e9ressant pour les sports d\u2019endurance"},"content":{"rendered":"<p><em>Dans la pratique des sports d\u2019endurance, le corps doit fournir des <strong>efforts prolong\u00e9s d\u2019intensit\u00e9 \u00e9lev\u00e9e<\/strong>. Au-del\u00e0 d\u2019un certain niveau, l\u2019activit\u00e9 physique peut avoir un impact sur notre m\u00e9tabolisme et cr\u00e9er un d\u00e9s\u00e9quilibre entre la d\u00e9gradation et la synth\u00e8se des prot\u00e9ines musculaires. <\/em><\/p>\n<p><em>Notre corps \u00e0 lui seul n\u2019est pas capable de synth\u00e9tiser l\u2019ensemble des acides amin\u00e9s pour assurer le maintien de la masse musculaire. Parmi la vingtaine d\u2019acides amin\u00e9s n\u00e9cessaire \u00e0 la synth\u00e8se prot\u00e9ique, neuf dits \u00ab essentiels \u00bb ne sont pas fabriqu\u00e9s, ou le sont en quantit\u00e9 insuffisante pour satisfaire tous les besoins du corps. <\/em><\/p>\n<p><strong><em>C\u2019est donc notre alimentation qui va assurer un apport satisfaisant en acides amin\u00e9s et cela passe par la consommation de prot\u00e9ines.<\/em><\/strong><\/p>\n<h2><span style=\"text-decoration: underline;\">Les apports prot\u00e9iques<\/span><\/h2>\n<p>Les prot\u00e9ines doivent repr\u00e9senter entre 10 et 20 % de l\u2019apport \u00e9nerg\u00e9tique journalier (R\u00e9f\u00e9rence Nutritionnelle pour la Population &#8211; ANSES). Cependant, les apports \u00e9nerg\u00e9tiques n\u00e9cessaires d\u00e9pendent de <strong>l\u2019\u00e2ge<\/strong>, du <strong>sexe<\/strong>, du <strong>type d\u2019exercice physique<\/strong> ainsi que de la <strong>dur\u00e9e de l\u2019effort.<\/strong><\/p>\n<blockquote><p><span style=\"font-size: 24px; font-style: italic;\">Chez le sportif d\u2019endurance qui pratique au moins 1 heure, 4 \u00e0 5 fois par semaine, l\u2019apport prot\u00e9ique devrait \u00eatre compris entre 1,1 et 1,6 g\/kg\/j<\/span><\/p><\/blockquote>\n<p>Ainsi, dans l\u2019\u00e9tat actuel des connaissances, l\u2019ANSES consid\u00e8re qu\u2019<strong>un apport compris entre 0,83 et 2,2 g\/kg\/j de prot\u00e9ines est satisfaisant<\/strong> pour un individu adulte de moins de 60 ans [1].<\/p>\n<p>Chez le sportif d\u2019endurance qui pratique au moins 1 heure, 4 \u00e0 5 fois par semaine, l\u2019apport prot\u00e9ique devrait \u00eatre compris entre 1,1 et 1,6 g\/kg\/j [2]. L\u2019augmentation de la fr\u00e9quence et de la dur\u00e9e de l\u2019effort physique entrainant une \u00e9l\u00e9vation des besoins \u00e9nerg\u00e9tiques, chez le sportif pratiquant de fa\u00e7on intensive (plus de 2h\/6 fois par semaine), cet apport devrait atteindre entre 1,6 et 2 g\/kg\/jour.<\/p>\n<h2><span style=\"text-decoration: underline;\">Qualit\u00e9 et moment de consommation des prot\u00e9ines pour les sports d\u2019endurance<\/span><\/h2>\n<p>Pour que notre corps puisse utiliser de fa\u00e7on efficace cet apport en prot\u00e9ines : <strong>il est important de consid\u00e9rer la qualit\u00e9 prot\u00e9ique mais \u00e9galement la vitesse de digestion ainsi que la valeur biologique<\/strong>.<br \/>\nConcernant la qualit\u00e9 prot\u00e9ique, les prot\u00e9ines laiti\u00e8res sont remarquables de par leur composition en <strong>acides amin\u00e9s essentiels notamment en leucine<\/strong>.<\/p>\n<h3><strong>Vitesse de digestion des prot\u00e9ines : prot\u00e9ines lentes et rapides<\/strong><\/h3>\n<div>Les prot\u00e9ines de lactos\u00e9rum et les cas\u00e9ines ont des structures particuli\u00e8res qui impactent diff\u00e9remment leur m\u00e9tabolisme :<\/div>\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul style=\"list-style-type: disc;\">\n<li><strong>Les prot\u00e9ines de lactos\u00e9rum sont rapidement dig\u00e9r\u00e9es<\/strong> ; les acides amin\u00e9s comme la leucine sont lib\u00e9r\u00e9s dans le corps, ce qui envoie<strong> un signal de stimulation de la synth\u00e8se musculaire<\/strong>. L\u2019apport de prot\u00e9ines \u00ab rapides \u00bb comme les prot\u00e9ines de lactos\u00e9rum est donc privil\u00e9gi\u00e9 en phase de post-training pour favoriser la r\u00e9cup\u00e9ration.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<div><\/div>\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul style=\"list-style-type: disc;\">\n<li><strong>Les cas\u00e9ines sont quant \u00e0 elles dig\u00e9r\u00e9es plus lentement<\/strong> au niveau de l\u2019estomac. Les acides amin\u00e9s lib\u00e9r\u00e9s de mani\u00e8re plus progressive permettent au corps de b\u00e9n\u00e9ficier d\u2019une source de prot\u00e9ine r\u00e9guli\u00e8re.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><strong>Prot\u00e9ines et sensation de sati\u00e9t\u00e9<\/strong><\/h3>\n<p>De nombreuses \u00e9tudes ont d\u00e9montr\u00e9 que l\u2019enrichissement d\u2019un repas en prot\u00e9ines entra\u00eenait une augmentation du rassasiement. <strong>Sur des efforts de longue dur\u00e9e comme il est possible d\u2019avoir dans les sports d\u2019endurance, ne pas avoir la sensation de faim est une des cl\u00e9s du succ\u00e8s.<\/strong><\/p>\n<p>Gr\u00e2ce \u00e0 leurs profils en acides amin\u00e9s et leurs cin\u00e9tiques de digestion, les prot\u00e9ines agissent sur la sensation de sati\u00e9t\u00e9 [3] ; et les prot\u00e9ines laiti\u00e8res exercent un effet sup\u00e9rieur \u00e0 celui des autres prot\u00e9ines [4]. Quand le corps dig\u00e8re les prot\u00e9ines, en plus de l\u2019apport en acides amin\u00e9s, il transmet une information de sati\u00e9t\u00e9 \u00e0 l\u2019hypothalamus, une r\u00e9gion du cerveau qui r\u00e9gule l&#8217;app\u00e9tit.<\/p>\n<p><strong>Une consommation de prot\u00e9ines de qualit\u00e9 permet de r\u00e9pondre \u00e0 la sensation de faim que peuvent ressentir les sportifs pratiquant des efforts de plusieurs heures.<\/strong><\/p>\n<h3><strong>La valeur biologique des prot\u00e9ines<\/strong><\/h3>\n<div>La qualit\u00e9 d\u2019une prot\u00e9ine est \u00e9valu\u00e9e notamment par sa valeur biologique. La valeur biologique d\u2019une prot\u00e9ine est d\u00e9pendante de sa composition en acides amin\u00e9s mais aussi de sa biodisponibilit\u00e9 postprandiale, c\u2019est-\u00e0-dire sa digestibilit\u00e9. Dans le cadre d\u2019une pratique sportive comme un sport d\u2019endurance, ce crit\u00e8re est \u00e0 prendre en compte dans le choix des prot\u00e9ines consomm\u00e9es car cela correspond \u00e0 l\u2019efficacit\u00e9 avec laquelle le corps va pouvoir l\u2019assimiler et l\u2019utiliser.<\/div>\n<p>&nbsp;<\/p>\n<div><\/div>\n<blockquote>\n<div><span style=\"font-size: 24px; font-style: italic;\">Les prot\u00e9ines laiti\u00e8res sont de haute ou d\u2019excellente qualit\u00e9 ce qui contribue au maintien de la masse musculaire<\/span><\/div>\n<\/blockquote>\n<div>Pour d\u00e9terminer cette valeur biologique, plusieurs scores cohabitent. Les deux principaux scores utilis\u00e9s sont le DIAAS (Digestible Indispensable Amino Acid Score) et le PDCAAS (Protein Digestibility Corrected Amino Acid Score). Le DIAAS est la m\u00e9thode retenue par la FAO (Food and Agriculture Organization of the United Nations) pour remplacer la norme historique de classement des prot\u00e9ines (le PDCAAS). [5][6]<\/div>\n<div><\/div>\n<div><\/div>\n<div>Les prot\u00e9ines peuvent \u00eatre class\u00e9es en utilisant des cat\u00e9gories de qualit\u00e9 bas\u00e9es sur la valeur DIAAS:<\/div>\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul class=\"ul\">\n<li style=\"list-style-type: none;\">\n<ul style=\"list-style-type: disc;\">\n<li>&lt;75 : pas d&#8217;all\u00e9gation de qualit\u00e9<\/li>\n<li>75\u201399 : prot\u00e9ines de haute qualit\u00e9<\/li>\n<li>\u2265100 prot\u00e9ines d&#8217;excellente qualit\u00e9<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<div>G\u00e9n\u00e9ralement, les prot\u00e9ines laiti\u00e8res sont de haute ou d\u2019excellente qualit\u00e9 ce qui contribue au maintien de la masse musculaire.<\/div>\n<p>&nbsp;<\/p>\n<h3><strong>A quels moments consommer des prot\u00e9ines<\/strong><\/h3>\n<p>Avec notre alimentation, la consommation de prot\u00e9ines se fait naturellement tout au long de la journ\u00e9e.<br \/>\nDans le cas d\u2019une pratique sportive pour laquelle un apport sp\u00e9cifique en prot\u00e9ines est recherch\u00e9, les \u00e9tudes montrent que le moment de consommation a une influence sur le m\u00e9tabolisme et sur la sensation de faim.<\/p>\n<p><strong>Ainsi, la consommation de prot\u00e9ines \u00ab rapides \u00bb comme la Whey imm\u00e9diatement et jusqu\u2019\u00e0 2h apr\u00e8s un effort va contribuer au processus de r\u00e9cup\u00e9ration et de maintien de la masse musculaire [7].<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"495\" height=\"325\" class=\"aligncenter size-full wp-image-13273\" src=\"https:\/\/www.lactalisingredients.com\/wp-content\/uploads\/2022\/04\/Joggeur-hydratation-2.png\" alt=\"\" srcset=\"https:\/\/www.lactalisingredients.com\/wp-content\/uploads\/2022\/04\/Joggeur-hydratation-2.png 495w, https:\/\/www.lactalisingredients.com\/wp-content\/uploads\/2022\/04\/Joggeur-hydratation-2-300x197.png 300w, https:\/\/www.lactalisingredients.com\/wp-content\/uploads\/2022\/04\/Joggeur-hydratation-2-24x16.png 24w, https:\/\/www.lactalisingredients.com\/wp-content\/uploads\/2022\/04\/Joggeur-hydratation-2-36x24.png 36w, https:\/\/www.lactalisingredients.com\/wp-content\/uploads\/2022\/04\/Joggeur-hydratation-2-48x32.png 48w\" sizes=\"auto, (max-width: 495px) 100vw, 495px\" \/><\/p>\n<div><strong>Les cas\u00e9ines \u00e9tant des prot\u00e9ines \u00ab lentes \u00bb, elles seront consomm\u00e9es tout au long de la journ\u00e9e ou avant le coucher pour limiter la d\u00e9gradation musculaire pendant le je\u00fbne nocturne.<\/strong><\/div>\n<div><strong>Durant un effort de plusieurs heures, il est possible de compl\u00e9ter les apports glucidiques avec des apports prot\u00e9iques pour limiter la sensation de faim.<\/strong><\/div>\n<div><\/div>\n<div><\/div>\n<div>\n<div><span style=\"text-decoration: underline;\"><strong>Sources :<\/strong><\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[1] ANSES Actualisation des rep\u00e8res du PNNS &#8211; R\u00e9visions des rep\u00e8res relatifs \u00e0 l\u2019activit\u00e9 physique et \u00e0 la s\u00e9dentarit\u00e9 <a href=\"https:\/\/www.anses.fr\/fr\/system\/files\/NUT2012SA0155Ra.pdf\">https:\/\/www.anses.fr\/fr\/system\/files\/NUT2012SA0155Ra.pdf\u00a0<\/a><\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[2] Besoins prot\u00e9iques du sportif d\u2019endurance de loisir et de comp\u00e9tition (CERIN) https:\/\/www.cerin.org\/wp-content\/uploads\/2017\/01\/besoins-proteiques-sportif-endurance-loisir-competition.pdf<\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[3] Gilles Fromentin, Nicolas Darcel, Aur\u00e9lie Lesdema, Rojo Rasoamanana, Catherine Chaumontet, et al.. Prot\u00e9ines laiti\u00e8res et sati\u00e9t\u00e9, contr\u00f4le du comportement alimentaire. Innovations Agronomiques, INRAE, 2011, 13, pp.57-70. ffhal-01000370f<\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[4] Burd, N.A., Beals, J.W., Martinez, I.G. et al. Food-First Approach to Enhance the Regulation of Post-exercise Skeletal Muscle Protein Synthesis and Remodeling. Sports Med 49, 59\u201368 (2019). https:\/\/doi.org\/10.1007\/s40279-018-1009-y<\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[5] Dietary protein quality evaluation in human nutrition Report of an FAO Expert Consultation https:\/\/www.fao.org\/ag\/humannutrition\/35978-02317b979a686a57aa4593304ffc17f06.pdf<\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[6] Protein and amino acid requirements in human nutrition\u00a0 &#8211; Report of a Joint WHO\/FAO\/UNU Expert Consultation http:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/43411\/WHO_TRS_935_eng.pdf;jsessionid=830EA5E5D512DA8058AA6975969ED550?sequence=1<\/span><\/div>\n<div><span style=\"font-size: 8pt;\">[7] Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https:\/\/doi.org\/10.1186\/s12970-017-0189-4<\/span><\/div>\n<div><\/div>\n<div><span style=\"font-size: 8pt;\">*Les prot\u00e9ines contribuent au maintien de la masse musculaire, \u00e0 augmenter la masse musculaire et au maintien d\u2019une ossature normale.<\/span><\/div>\n<\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dans la pratique des sports d\u2019endurance, le corps doit fournir [&hellip;]<\/p>\n","protected":false},"featured_media":13612,"template":"","class_list":["post-13266","blog-post","type-blog-post","status-publish","has-post-thumbnail","hentry","blog-category-sante-et-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prot\u00e9ines de lactos\u00e9rum et cas\u00e9ine - Lactalis Ingredients<\/title>\n<meta name=\"description\" content=\"Prot\u00e9ines de lactos\u00e9rum et cas\u00e9ine : un mix int\u00e9ressant pour les sports d&#039;endurance. 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