VOUS FAITES DU SPORT : 4 PRODUITS POUR AMÉLIORER VOS PERFORMANCES
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Les sportifs, selon leur niveau, doivent adopter une alimentation particulière pour performer lors de leur séances et bien récupérer après. Pour certains sportifs, comme pour ceux qui font de la musculation par exemple, c'est la prise de muscle, la prise de masse qui les intéresse et là il faut souvent faire appel à des compléments en protéines en poudre, créatine, BCAA et CLA... Mais comment cela fonctionne ? Comment le muscle fonctionne et que lui faut-il pour avoir de bonnes performances et bien récupérer ? Le Dr Jean-Michel Cohen vous explique tout, le taux de protéines recommandé selon votre activité physique, les rôle des protéines, de la créatine, des acides aminés ramifiés (BCAA), de l'Acide Linoléique Conjugué (CLA).
Les sportifs, selon leur niveau, doivent adopter une alimentation particulière pour performer lors de leur séances et bien récupérer après. Pour certains sportifs, comme pour ceux qui font de la musculation par exemple, c'est la prise de muscle, la prise de masse qui les intéresse et là il faut souvent faire appel à des compléments en protéines en poudre, créatine, BCAA et CLA... Mais comment cela fonctionne ? Comment le muscle fonctionne et que lui faut-il pour avoir de bonnes performances et bien récupérer ? Le Dr Jean-Michel Cohen vous explique tout, le taux de protéines recommandé selon votre activité physique, les rôle des protéines, de la créatine, des acides aminés ramifiés (BCAA), de l'Acide Linoléique Conjugué (CLA).
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00:00Today, I'm going to talk to you about the few products that athletes use,
00:03and especially in bodybuilding, to really get things straight.
00:08Welcome to Jean-Michel Cohen's channel,
00:09the channel where we only talk about nutrition and where we don't take you for potatoes.
00:15Masterclass, personalized menu, individualized dietary follow-up.
00:19Visit the website dr.jeanmichelcohen.fr
00:23People who do sports, and more specifically bodybuilding,
00:27they use four types of products frequently.
00:29I'm going to talk about traditional products,
00:31such as minerals, oligosaccharides, etc.
00:34But they use proteins, and whey protein.
00:37They use creatine.
00:39They use amino acids, which we call BCAA.
00:43And they use CLAs, which is linoleic acid.
00:46So I'm going to explain to you what it's for.
00:47The first and most useful one is probably proteins.
00:50So what is whey protein?
00:52It's milk protein.
00:53Why do we use this protein?
00:55One, because it's easy to use.
00:57First, there's a lot of milk production, so it's easy.
00:59It's easy to isolate and capture from milk, or small milk.
01:03It's easy to capture proteins and sell them in the form of powder,
01:06whether it's whey protein or casein.
01:08These are proteins of high biological value.
01:11Every protein is made of an amino acid chain.
01:14That means that in proteins of high biological value,
01:16we find all the amino acids.
01:18The essential amino acids that our body doesn't know how to produce,
01:22and the non-essential amino acids that our body knows how to produce
01:26from other amino acids, especially essential ones,
01:29and even other products.
01:30The two proteins of the highest biological value
01:33are egg whites and milk.
01:36These are two proteins of high biological value.
01:37It's not discussed, it's like that.
01:39Then, the second criterion of a protein,
01:41if you want to be very efficient,
01:43is to know what is the relationship between essential and non-essential amino acids.
01:47It is said that a ratio of 2.8 would generally be the most favorable.
01:51It's complicated to obtain.
01:52You'd have to make a mixture of amino acids.
01:54That would cost you a fortune.
01:55That's why we can settle for whey protein.
01:58How much protein should one take per day?
02:00A normal person, that is,
02:02someone who doesn't have an extraordinary sport activity,
02:04but still has one,
02:05should take about 1 gram of protein per kilogram of weight and per day
02:10up to 1.2 or 1.3 grams.
02:12As you progress in your sport activity,
02:16you can increase this dose so as not to exceed
02:192.2 to 2.4 grams of protein per kilogram of weight and per day.
02:23When I say that,
02:25I mean not only the proteins that we take in the form of protein powder,
02:29we're going to summarize things like that,
02:31but also the proteins that we consume in our diet,
02:33which come from two sources.
02:34Animal proteins, which contain all proteins,
02:37all amino acids, essential and non-essential,
02:41but which are not of high biological value,
02:42like milk or egg whites.
02:44And then also the proteins that we find in vegetables,
02:46which are not at all of high biological value,
02:48but which still contain some.
02:50So that means it's no use
02:52taking a ton of protein powder
02:55because you consume it in your diet,
02:56and especially a sportsman who has to eat properly.
03:00In his diet, he should normally have 15 to 20% protein.
03:04Let's say 3,000 calories,
03:05that would be 600 calories in the form of protein.
03:07He would already have 150 grams.
03:09On the other hand, if this guy weighs 80 kilos,
03:11he has the right to gain up to 200 grams of protein.
03:14Yes, it's worth taking protein.
03:15So the recommended dose is from 30 to 60 grams.
03:19People who eat protein
03:21thinking that it's because they eat a lot of protein
03:23that they will develop, or arrange,
03:26or repair their muscle mass are wrong.
03:28Excess protein, the body knows what to do with it.
03:30It will turn it into sugar.
03:32And if there is an excess of sugar,
03:33it will turn it into fat.
03:35How do I choose my protein powder?
03:37In fact, my question is silly
03:40because the quality of the protein powder
03:42depends mainly on the amount of protein inside.
03:47If I want a good protein powder,
03:49I must have at least 80 to 85% protein powder inside.
03:54I must not have anything else.
03:56When I start to have sugar,
03:57mixtures, even if I put fatty acids, sugar, etc.,
04:01it's not good.
04:02So my protein powder
04:04must be made of whey protein,
04:06of casein,
04:07possibly mixed with egg white powder.
04:09It's also done, but it doesn't dilute very well.
04:11And we must have at least 85% protein
04:15in the powder box we buy.
04:17If we don't have 85% protein,
04:18I really don't see the point of buying this.
04:20The second product I would like to talk to you about is creatine.
04:24So there are a lot of people who talk about creatine
04:26and there are a lot of athletes who take it.
04:29What is it really for?
04:30First of all, there is not just one creatine.
04:32There are several types of creatine.
04:33Anhydrous creatine, monohydrate creatine,
04:36creatine in the form of creatine citrate.
04:40In fact, all these products are still creatine.
04:42My preference goes to creatine monohydrate,
04:45but it's a small difference that won't change the quality of the product that is consumed.
04:51In fact, I'm going to be a little complicated.
04:52It improves the production of ATP in the cell.
04:55That means it improves the amount of electricity contained in the cell.
05:00And you can easily understand that if it improves the amount of electricity in the cell,
05:03it improves the functioning and energy of the cell.
05:06It has two particularities.
05:09It improves muscle performance in anaerobics,
05:12that is, when there is a decrease in oxygen,
05:14which is frequent when you do sports,
05:16because at some point, finally, there is a decrease in oxygen.
05:19So it improves cellular performance.
05:21And it improves the amount of phosphocreatine,
05:24sorry to be complicated, inside the cell,
05:26which improves the performance of this cell by about 20%.
05:31Not bad, right?
05:32Those who sell you creatine say that it increases muscle mass.
05:35It's not exactly true.
05:36In fact, it increases the water that is contained in the muscle.
05:39As you have more water in the muscle, you stretch the fiber.
05:43And it is the stretch of the fiber that gives this notion of muscle mass.
05:46So it's half true, half false.
05:48It is true that some say that it increases rehydration or dehydration.
05:52In fact, there was nothing proven inside,
05:55because it can perhaps increase cellular hydration
05:58and decrease hydration inside the fluids.
06:02But in fact, no.
06:02We found experimentally that it didn't change much.
06:05So there is no problem at this level.
06:06Often, when we do dosing in people who have taken creatine,
06:11we observe an increase in creatinine,
06:13i.e. the product that we use to measure the renal function.
06:16In fact, it's true that it will increase,
06:19but it doesn't really mean anything in terms of renal disease.
06:22Although I always recommend not to do prolonged treatments of this type of product.
06:27First, because it interacts with many other products.
06:30And then because it's not worth it.
06:32When the soup is salty, you shouldn't add more.
06:34So that means that at some point,
06:36we got an improvement thanks to creatine.
06:39Well, that's fine.
06:40We can do a three-week treatment.
06:41And then we're going to stop for 15 days or three weeks.
06:43And we will eventually resume 15 days or three weeks later.
06:45Because the muscle work that you do when you do sport,
06:48whatever the sport, is still the most efficient.
06:51During tests that were carried out in sports institutes,
06:54we noticed that it increased, in the case of creatine,
06:58we increased the average power of the exercises developed.
07:02So it's a good product.
07:03In fact, you shouldn't overdo it.
07:04But it's a good product that is interesting
07:06both to improve the cell's work,
07:10to make it extremely efficient,
07:12and at the same time to increase the muscle volume,
07:16even if it's described.
07:17Amino acids are about 35% of the proteins found in the muscle.
07:22So it's really important.
07:23It is also said that they represent 40% of the food we consume.
07:27There are a number of three.
07:29Leucine, isoleucine and valine.
07:31So these are essential amino acids.
07:33That is, our body does not know how to make them.
07:36They are interesting to add to the diet of the athlete.
07:38Why?
07:39Because we get the guarantee of having the sufficient amount
07:43in our diet of essential amino acids.
07:46But they also have another effect.
07:48And that has been proven.
07:49They increase cellular hyper-excitability.
07:52So that means it's the explosiveness we're looking for
07:55with the amino acids.
07:57So that means that this combination of amino acids and creatine
07:59is not so bad.
08:01Since on the one hand, we increase muscle power.
08:03On the other hand, we increase muscle explosiveness.
08:06It's still worth it.
08:07Unlike creatine, on which I ask for a limitation in time
08:11and in the quantities taken.
08:12Amino acids, as we commonly have in the diet.
08:15If we take too much, they will be transformed.
08:18So it's not very serious.
08:19So there is no limit.
08:20It can complete the whey protein.
08:22Why?
08:23Because whey proteins are often proteins of...
08:25are proteins of small d.
08:27So that means that the levels of amino acids are not going to move.
08:29So we can increase them.
08:30We're going to promote muscle explosiveness.
08:33The fourth product,
08:35but in fact it's linoleic acid.
08:37It's a fatty acid.
08:38I'm much more reserved.
08:39I'll explain why.
08:40The selling point of these products is to increase the lean mass,
08:44reduce the fat mass and cut the appetite.
08:46So there are a lot of athletes who do that
08:48to get a weight reduction
08:50by keeping the muscle mass or increasing the muscle mass.
08:54Is it really true?
08:55Linoleic acid, we find it in food.
08:57You have it in avocados, in the natural state.
08:59That's why a lot of people take it regularly.
09:01It is said that it could be used to counter overweight.
09:04So that's the reason to take it.
09:06And some have said that it could help prevent cancer.
09:11This has never been proven.
09:13So be careful with this allegation.
09:15The best results we've got with whey,
09:18as long as these results are worth the cost,
09:20it was essentially for people over 44 years old.
09:23And ideally for people over 65 years old.
09:25So if you're over 65 or over 44 years old,
09:28you can actually use linoleic acid, whey,
09:31from time to time at a very moderate dose.
09:34That means you just need to take a one-week treatment a month.
09:36That's more than enough.
09:38In fact, what we noticed is that when we combined creatine with whey,
09:42we had an improvement in athletic performance,
09:46but only in people over 60 years old.
09:49So if you're young, don't take that.
09:51The problem with whey is that if there are positive effects,
09:54there are undesirable effects.
09:56We noticed that insulin resistance increased by about 20%.
10:00So it's not great.
10:01And we also noticed that it increases oxidative stress,
10:04which accelerates cell aging.
10:06So the four products I just mentioned,
10:08if I completely agree with whey protein,
10:11there's no problem, I gave you the advice.
10:13If I agree with creatine, there's no problem.
10:16If I agree with amino acids, there's no problem.
10:20However, I ask you to be very careful with whey.
10:23In my opinion, if you are under 60 years old,
10:25don't use this product, it's not very useful.
10:27If you liked this video,
10:29like it, share it, subscribe.
10:32You can comment, you can criticize.
10:34And of course, you can give me recommendations for the next videos.
10:36And I'll see you soon, friends!
10:55Thank you for watching!