7 Essential Benefits of Protein for Your Health

 Les protéines jouent un rôle crucial dans la perte de poids en stimulant le métabolisme, en augmentant la satiété et en préservant la masse musculaire maigre. Des études montrent qu'un apport élevé en protéines peut favoriser la perte de graisse, améliorer la composition corporelle et favoriser la gestion du poids à long terme.  Comment les protéines favorisent la perte de poids  Stimule le métabolisme : la digestion des protéines brûle plus de calories que les graisses et les glucides en raison de son effet thermique plus élevé.  Augmente la sensation de satiété : les protéines aident à réguler les hormones de la faim, réduisant ainsi les fringales et l'apport calorique global.  Préserve la masse musculaire maigre : pendant la perte de poids, les protéines empêchent la perte musculaire, garantissant que c'est la graisse, et non le muscle, qui est brûlée.  Améliore la composition corporelle : les recherches suggèrent que les régimes riches en protéines entraînent une plus grande perte de graisse tout en améliorant les marqueurs de santé cardiovasculaire comme le cholestérol LDL et la pression artérielle.  De quelle quantité de protéines avez-vous besoin ?  Les experts recommandent de consommer 1,2 à 2 grammes de protéines par kilogramme de poids corporel pour une perte de poids optimale . Des sources comme les viandes maigres, le poisson, les œufs, les produits laitiers, les légumineuses et les compléments protéinés peuvent contribuer à couvrir les besoins quotidiens.  Réflexions finales  Intégrer davantage de protéines à votre alimentation peut accélérer la perte de poids et favoriser une bonne santé générale. L'alimentation seule ne suffit pas toujours à couvrir vos besoins quotidiens en protéines, et Organika propose de nombreuses boissons riches en protéines pour combler les carences nutritionnelles . Découvrez notre gamme de bouillon d'os contenant 15 grammes de protéines par portion . Gamme Collagène Enrichi avec 9 grammes de protéines par portion, et notre Hydratant Protéiné All Day avec 20 grammes de protéines par portion ! Associer une alimentation riche en protéines à une activité physique régulière et une alimentation équilibrée garantit des résultats durables.  Références https://doi.org/10.51126/revsalus.v6i1.641   https://doi.org/10.1146/annurev-nutr-080508-141056   https://doi.org/10.1080/07315724.2004.10719381  

If you’ve ever tried to eat more protein, you’ve probably hit a wall of mixed messages. Some people say you must chug a shake within thirty minutes of your workout, while others insist your body can’t “absorb” more than 20–30 grams of protein at a time. Meanwhile, official guidelines tell you one thing, fitness influencers tell you another, and somewhere in the middle,you just want to know what actually works for your life.  Let’s clear the noise In this guide, we’ll walk through how much protein most people really need, when it makes sense to go above the minimum, and what science says about hot-topic myths like the post-workout “anabolic window” and the 20–30 gram “absorption limit.”   Why protein needs are more personal than you think  Protein is more than a “gym nutrient.” It’s involved in almost everything your body does: building and repairing tissues, making enzymes and hormones, carrying oxygen in your blood, supporting immune defences and helping maintain stable energy and mood.   In Canada, national guidelines set the Recommended Dietary Allowance (RDA) for adults at 0.8 grams of protein per kilogram of body weight per day.That’s the amount designed to prevent outright deficiency – not necessarily the amount that’s optimal for muscle maintenance, healthy aging or athletic goals. Harvard University among other experts, emphasizes that the RDA is a minimum to “keep from getting sick,” not a target everyone should aim exactly for.  Start with the baseline: simple math for everyday adults  As a starting point, health organizations suggest that healthy adults can aim for around 0.8–1.0 g of protein per kilogram of body weight per day.  Here’s how to calculate that:  Take your weight in pounds and divide that number by 2.2 to get kilograms.  Multiply that number by 0.8 for the minimum – and up to 1.0 if you’re a bit more active.  For example:  If you weigh 65 kg (about 143 lb), 0.8 g/kg works out to roughly 52 g of protein per day.⁠  At the upper end of this general range (1.0 g/kg), that same person would aim for about 65 g per day.  For most generally healthy adults who are moderately active, 0.8–1.2 g/kg is a reasonable daily range, with the lower end preventing deficiency and the higher end offering extra support for muscle and metabolic health.⁠  When you may need more protein  Your ideal protein target climbs (or dips) depending on your age, activity level, health status and life stage. Here’s what research suggests for key groups.  1. Active and strength-training adults  If you regularly lift weights, do intense cardio or play demanding sports, your body turns over more protein and needs more to repair and adapt. The International Society of Sports Nutrition recommends that most exercising individuals do best with 1.4–2.0 g/kg per day, spread across the day.  They also note that each meal or snack containing about 0.25 g/kg of high-quality protein (roughly 20–40 g for many adults) is enough to maximize muscle protein synthesis in most situations.  2. Adults over  60  As we age, our muscles become less responsive to smaller doses of protein – a phenomenon sometimes called “anabolic resistance.” Several expert groups now recommend 1.0–1.2 g/kg per day as a minimum for older adults, with higher ranges often suggested for those recovering from illness, injury or trying to preserve muscle during weight loss.  One review proposes that older adults may benefit from at least 1.2 g/kg/day, with an emphasis on leucine-rich proteins (such as dairy, eggs, meat or leucine-fortified plant proteins) to support muscle health.  3. Pregnancy and breastfeeding  Growing and feeding a baby increases protein needs as well. The American Heart Association and other authorities note that pregnant and lactating women require more than the standard RDA, with many guidelines suggesting around 1.1 g/kg/day or at least 60–75 g/day depending on body size.  Because pregnancy and breastfeeding are highly individual, it’s especially important to check your personal target with your health-care provider or a dietitian.  4. When you’re trying to change body composition  Higher protein diets can help reduce hunger, preserve muscle and support fat loss, particularly when combined with resistance training. Reviews suggest that for people actively trying to lose weight while maintaining muscle, intakes up to around 1.6 g/kg/day can be helpful, at least for limited periods, in otherwise healthy adults.  At the same time, new research in older adults suggests that very high long-term intakes (around 1.8 g/kg/day or more in people over fifty-five) may be linked to a higher risk of cardiovascular events, especially when protein comes mostly from animal sources. This doesn’t mean “high protein is dangerous” for everyone, but it is a good reminder not to chase extreme numbers without medical guidance—particularly later in life or if you have heart or kidney issues.  Myth #1: “You have to eat protein within 30–60 minutes after a workout”  You’ve probably heard of the post-workout “anabolic window” – the idea that if you don’t get protein into your system within thirty to sixty minutes, you’ve “wasted” your training session.  The evidence is more relaxed than that.  A major review on nutrient timing found that muscle protein synthesis stays elevated for at least 24 hours after resistance exercise, and that total daily protein intake and distributing protein across meals are far more important than hitting a tiny thirty-minute window.  So yes, it’s smart to anchor a meal or snack with protein after your workout, mostly because it’s convenient. But if your gym session ends, you chat with a friend, shower, commute home and then eat? You’re still in a great position to build and repair muscle, as long as the rest of your day hits your overall protein target.  Myth #2: “You can only absorb 20–30 grams of protein per meal”  This phrase sounds scientific, but it mixes up two different ideas:  How much protein your gut can absorb (spoiler: almost all of what you eat), and  How much protein from a single meal goes specifically toward building new muscle at that moment.  Several studies suggest that muscle protein synthesis (MPS) reaches a near-maximal response when a meal contains roughly 20–35 g of high-quality protein for younger adults, and somewhat more for older adults. For example:  After resistance exercise, 20 g of egg protein was enough to maximize MPS in young men, with extra protein mostly being oxidized for energy rather than further boosting muscle building.  In both young and older adults, a meal providing around 30 g of beef protein significantly increased MPS, and tripling the serving size did not further enhance muscle building, even though the extra protein was still digested.⁠  More recent analyses suggest that the per-meal “sweet spot” is about 0.24 g/kg for younger adults and 0.4 g/kg per meal for older adults.  What does this actually mean?  If you’re 70 kg and in your twenties or thirties, a meal with about 17–25 g of protein hits that MPS “threshold.”  If you’re 70 kg and older, a meal with around 28 g of protein better overcomes anabolic resistance.  Crucially:  Your body still absorbs and uses protein beyond 20–30 g – it simply diverts more of it toward other roles like enzyme production, immune support, energy and storage. So instead of stressing over 29 vs. 31 grams, focus on:  Hitting your total protein target for the day.  Making sure each meal includes a meaningful dose of protein (roughly 20–40 g for most adults).  Adjusting upwards a little if you’re older, very active or recovering from illness.  Where protein powders fit in  Whole foods should always be your foundation. But life is busy, appetites change and some days you just need an easier way to close the gap.  That’s where a well-formulated protein powder can help. For example, many people find it helpful to:  Add a scoop of whey- or plant-based protein to a smoothie when mornings are rushed.  Shake up a quick protein drink after a late workout when a full meal isn’t practical.  Use a collagen-containing blend to support both protein intake and specific goals like skin, hair or joint support, as part of a balanced routine.   Putting it all together  If you remember just a few things from this guide, let it be these:  Most adults should aim for somewhere between 0.8 and around 1.2 g of protein per kilogram of body weight per day, with higher ranges for athletes, older adults and certain life stages.  You don’t have to chug a shake within thirty minutes of your workout. Total daily protein and getting meaningful amounts at each meal matter far more than a tiny “anabolic window.”  You absolutely can digest more than 20–30 g of protein per meal. Muscle building from that specific meal may level off, but the rest still supports other essential functions.  Spreading protein across breakfast, lunch, dinner and snacks is a simple, science-backed way to support strength, metabolism and healthy aging.  From morning jogs to late-night study sessions, your body is working hard for you. Getting enough protein consistently, comfortably and in a way that fits your lifestyle, is one of the clearest ways you can work hard for it in return.  CTA: Find your protein  Sources  American Heart Association. (2024, August 28). Protein: What’s enough? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health (www.heart.org)  Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5   Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021  Cheng Huang, Yuan Yu, Weihao Liang, Jiayong Li, Yilong Wang, Fangfei Wei, Tianyu Xu, Yu Ning, Zhe Zhen, Jia Liu, Wengen Zhu, Yugang Dong, Chen Liu, Peisen Huang. (2025). Associations between High Protein Intake and Cardiovascular Diseases by Age Groups: A Cohort Study, The Journal of nutrition, health and aging, 30(1). https://www.sciencedirect.com/science/article/pii/S1279770725002520  Cleveland Clinic. (2024, June 7). How much protein do you need? And how to get it. Cleveland Clinic – Health Essentials. https://health.clevelandclinic.org/how-much-protein-you-need (Cleveland Clinic)  Daniel A Traylor, Stefan H M Gorissen, Stuart M Phillips. (2018). Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Advances in Nutrition, 9(3). https://doi.org/10.1093/advances/nmy003   Dodd, K. (2020, February 14). Nutrition needs for older adults: Protein. Administration for Community Living, U.S. Department of Health and Human Services. https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf (ACL Administration for Community Living)  Harvard Health Publishing. (2015, June 18). How much protein do you need every day? Harvard Health Blog. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 (Harvard Health)  Health Canada. (2025, November 19). Dietary reference intakes tables: Reference values for macronutrients. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html (Canada)  HealthLink BC. (2025). Protein and your health (HealthLinkBC File #68o). Province of British Columbia. https://www.healthlinkbc.ca/healthlinkbc-files/protein-and-your-health (HealthLink BC)  Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8  Kim, I. Y., Park, S., Jang, J., & Wolfe, R. R. (2020). Understanding Muscle Protein Dynamics: Technical Considerations for Advancing Sarcopenia Research. Annals of geriatric medicine and research, 24(3), 157–165. https://doi.org/10.4235/agmr.20.0041  Kim, I.-Y., Schutzler, S., Schrader, A., Spencer, H., Azhar, G., Wolfe, R. R., & Ferrando, A. A. (2015). The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults. The American Journal of Physiology – Endocrinology and Metabolism, 308(1), E21–E28. https://doi.org/10.1152/ajpendo.00465.2013  Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26401  Pasiakos, S.M., Cao, J.J., Margolis, L.M., Sauter, E.R., Whigham, L.D., McClung, J.P., Rood, J.C., Carbone, J.W., Combs, G.F., Jr. and Young, A.J. (2013), Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. The FASEB Journal, 27: 3837-3847. https://doi.org/10.1096/fj.13-230227   Symons, T. B., Sheffield-Moore, M., Wolfe, R. R., & Paddon-Jones, D. (2009). A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 109(9), 1582–1586. https://doi.org/10.1016/j.jada.2009.06.369  Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: Are we ready to recommend more than the recommended daily allowance? 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Quelle est la différence ? De laquelle ai-je besoin ? Les mots collagène et protéine vont ensemble, mais il y a parfois confusion quant à savoir s’il s’agit de la même chose. Ils sont effectivement différents. Ils ne peuvent être consommés pour la même raison ; ils servent à des fins différentes. Plongeons-nous dans... Collagène vs. Protéine en poudre Bien que le collagène soit une protéine, il ne s’agit pas d’une protéine complète. Cela signifie que le collagène ne contient pas les neuf acides aminés essentiels (les éléments constitutifs des protéines). Les protéines en poudre sont destinées à être consommées dans le cadre de votre apport quotidien en protéines ; il s'agit donc d'une protéine complète. Le collagène remplit une fonction spécifique, il contient donc des acides aminés spécifiques, tels que la glycine et la proline. Qu'est-ce que cela signifie? Cela signifie que le collagène n’est pas consommé dans le même but que la poudre de protéines. On le consomme spécifiquement pour compenser la perte de collagène dans l'organisme, tandis que les protéines en poudre contribuent à votre apport quotidien en macronutriments. Les deux sont importants. Pourquoi utiliser la poudre de collagène Le collagène est la protéine la plus abondante présente dans le corps humain. En fait, il existe plusieurs types de collagène . C'est une protéine structurelle qui assure l'élasticité de la peau, la flottabilité des muscles, la souplesse des articulations et des tissus conjonctifs, et la résistance des cheveux. Cependant, avec l'âge, la quantité de collagène produite et stockée par l'organisme diminue. C’est pourquoi la supplémentation en collagène est essentielle. Les protéines conventionnelles ne permettent pas d'obtenir suffisamment d'acides aminés pour produire davantage de collagène. En effet, le collagène est présent dans les ligaments, la peau, les os, le cartilage et les tendons, qui ne sont pas consommés régulièrement. De plus, il est peu probable que vous consommiez suffisamment de glycine, par exemple, pour que votre corps puisse synthétiser du collagène par lui-même. Quand utiliser du collagène ou de la poudre de protéines Si vous cherchez à augmenter votre apport en protéines et à développer votre masse musculaire, vous pouvez ajouter des poudres de protéines dans des smoothies ou des recettes pour vous aider à atteindre vos objectifs en macronutriments. Cependant, si vous n'êtes pas dans ce cas, vous n'aurez peut-être pas besoin de prendre des suppléments d'acides aminés pour reconstruire vos muscles. Si vous souhaitez améliorer vos articulations, votre récupération musculaire, vos cheveux, votre peau et vos ongles… alors le collagène est la meilleure option. Avec une poudre de protéines, vous obtenez tous les acides aminés pour répondre aux besoins en protéines. Avec le collagène, vous complétez ce que vous avez perdu afin d'améliorer et de renforcer votre longévité et de vous sentir bien de l'intérieur. Et oui… vous pouvez utiliser les deux. Veillez simplement à gérer votre apport quotidien en protéines pour ne pas dépasser vos apports journaliers maximums. Pour plus de questions sur vos besoins nutritionnels, veuillez nous contacter à care@organika.com et nous serons heureux de vous guider ou de vous mettre en contact avec un RHN.