« Protéines : faut-il augmenter vos apports ? » - Épisode 11

Do you need to increase your protein intake? Nutritional marketing has made protein a ubiquitous selling point: fortified yogurts, bars, powders, spirulina, meal replacements… But what is the reality? In this new episode, I'll explain what protein is, its food sources, and protein requirements, taking into account different profiles, such as physical activity level and the goal of building muscle mass. We'll also explore why these needs increase with age—the issue of sarcopenia and muscle loss—and why the distribution of protein intake throughout the day is important. I'll also revisit the criteria for protein quality: essential amino acids, animal and plant sources, their actual complementarity, and precautions for vegetarians and vegans. I'll answer the frequently asked question: Is eating too much protein dangerous for the kidneys? The goal: to give you concrete guidelines based on the latest scientific data so you can make informed choices, free from simplistic rhetoric. Enjoy listening! 🔎 To learn more Blog: https://anthonyberthou.com Train in systemic nutrition: https://lanutritionsystemique.com Subscribe to the systemic nutrition newsletter: https://www.lanutritionsystemique.com... Timing: 00:00 Introduction 01:28 A pivotal episode on proteins 02:28 No protein, no life: their biological roles 10:24 How much protein do you need per day? 13:57 Protein requirements for athletes 18:29 Too much protein = danger for the kidneys? 21:02 Calorie deficit: pay attention to protein intake 24:55 Aging, sarcopenia & menopause 30:32 Why spread your intake throughout the day? 33:45 Animal protein sources 36:19 Plant protein sources 44:06 Protein quality criteria 59:02 Functional amino acids (e.g., tyrosine, tryptophan, leucine, BCAAs, etc.) 1:04:27 In practice #nutrition #protein #health #podcast #anthonyberthou #systemicnutrition