Proteins for muscle building
Our Protein page brings together whey, casein, and plant-based protein powders, along with our tips for choosing based on digestion and goals. It is aimed at players who combine weight training, workouts, and matches, and who want to meet increased needs without having to eat more meals, alongside a diet already rich in eggs, meat, fish, and dairy products.
The foundation of muscle repair.
What protein needs does a rugby player have?
Proteins provide the amino acids that repair muscle fibres damaged by impacts and build the muscle used in weightlifting. For an athlete looking to gain or maintain muscle mass, the International Sports Nutrition Society recommends between 1.4 to 2 grams per kilogram of body weight per day: a player weighing ninety kilos should aim for between one hundred and twenty-six to one hundred and eighty grams. The distribution is just as important as the total: twenty to forty grams per meal, around 0.25 grams per kilogram, optimally stimulates muscle synthesis.
The other families
Sports nutrition also includes:
All nutrition is gathered on the nutrition page.
Concentrated whey, isolate, casein or plant-based
Whey, or whey protein, makes up about one-fifth of milk protein; it is quickly digested and rich in leucine, making it suitable after training. Concentrated whey generally contains seventy to eighty percent protein, while the isolate, more filtered, has at least ninety percent and very little lactose, making it better tolerated by sensitive stomachs. Casein, which makes up the rest of the milk proteins, is digested slowly. Plant-based proteins, such as pea, rice or soy, are suitable without dairy; combining peas and rice balances their amino acids.
Before bed and after the match: key moments
In the evening, a portion of casein of thirty to forty grams before bed increases muscle protein synthesis during the night; a bowl of cottage cheese plays a similar role. After a match or strength session, a dose of whey combined with carbohydrates kick-starts recovery while appetite is slow to return. The powder is prepared in a shaker with water, which is more digestible, or milk, which is more caloric. Licensed players should prefer products bearing the AFNOR NF V94-001 standard, created in 2012 to prevent athletes from unknowingly doping.
Good deals
Good deals can be found in the good deals, promotions, clearance, sales, Black Friday. The new arrivals showcase the latest collections, and articles shipped within 24h are prepared and sent within 24 hours. The highlights of the year follow in a stable order: Black Friday at the end of autumn, end-of-year holidays, winter sales, French Days in spring, followed by summer sales and back-to-school.
Frequently asked questions
How much protein is in an egg?
A medium-sized egg provides about six grams of protein, split between the white and the yolk. Three eggs at breakfast thus provide nearly twenty grams, a good serving to start the day.
Which plant-based proteins are the richest?
Soy, lentils, split peas, chickpeas, and seitan are among the richest plant sources. Soy provides all essential amino acids; legumes benefit from being paired with grains throughout the day.
Do protein powders make you gain weight?
No, not on their own: it's the overall calorie balance for the day that affects weight. A scoop of whey in water provides few calories; it's the addition of milk, oats, or fruits that increases the calorie content.
Should I take protein on rest days?
Yes, because muscle rebuilding continues in the forty-eight hours following a match or intense session. It's important to maintain regular intakes at each meal, focusing on diet, while the powder serves as a supplement.
Which proteins should I take to lose weight?
A low-sugar powder, such as a whey isolate, and lean sources: poultry, fish, eggs, cottage cheese. Proteins help keep you full and aid in maintaining muscle when calorie intake decreases, provided that strength training is kept up.
