{"id":8271,"date":"2022-07-20T08:57:08","date_gmt":"2022-07-20T08:57:08","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/general\/tout-sur-les-proteines\/"},"modified":"2022-07-20T08:57:08","modified_gmt":"2022-07-20T08:57:08","slug":"tout-sur-les-proteines","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/fr\/proteines\/tout-sur-les-proteines\/","title":{"rendered":"Tout sur les prot\u00e9ines"},"content":{"rendered":"<p><strong>Les prot\u00e9ines contribuent \u00e9galement \u00e0 la sensation de sati\u00e9t\u00e9<\/strong> et agissent comme un combustible suppl\u00e9mentaire pour le corps dans la production d&#8217;\u00e9nergie, avec les glucides et les lipides. Par cons\u00e9quent, ces nutriments <strong>constituent une partie importante de toute alimentation \u00e9quilibr\u00e9e<\/strong>, si leur apport quotidien est correctement dos\u00e9.<\/p>\n<h2>De quoi sont faites les prot\u00e9ines<\/h2>\n<p>Du point de vue biochimique, <strong>les prot\u00e9ines sont des mol\u00e9cules organiques form\u00e9es d&#8217;acides amin\u00e9s reli\u00e9s entre eux par des liaisons chimiques<\/strong>, de sorte qu&#8217;elles cr\u00e9ent des structures tridimensionnelles tr\u00e8s importantes pour le fonctionnement de l&#8217;organisme. Il existe deux cat\u00e9gories principales d&#8217;acides amin\u00e9s dans le corps humain (produits par l&#8217;organisme et apport\u00e9s par les aliments), les acides amin\u00e9s essentiels conditionnels (que l&#8217;organisme ne produit pas toujours en quantit\u00e9 suffisante) et les acides amin\u00e9s non essentiels (produits par l&#8217;organisme)<\/p>\n<ul>\n<li>acides amin\u00e9s essentiels : histidine, isoleucine, leucine, m\u00e9thionine, ph\u00e9nylalanine, thr\u00e9onine, tryptophane, valine ;<\/li>\n<li>acides amin\u00e9s essentiels conditionnels : arginine, cyst\u00e9ine, glutamine, tyrosine ;<\/li>\n<li>acides amin\u00e9s non essentiels : alanine, asparagine, acide aspartique, acide glutamique, proline, s\u00e9rine.<\/li>\n<\/ul>\n<h2>Pourquoi les prot\u00e9ines sont importantes<\/h2>\n<p><strong>Au cours de la digestion, l&#8217;organisme d\u00e9compose les prot\u00e9ines des aliments en acides amin\u00e9s individuels<\/strong>, qui atteignent ensuite la circulation sanguine, d&#8217;o\u00f9 ils sont transf\u00e9r\u00e9s vers les cellules. Le processus est cyclique, car l&#8217;organisme a besoin de prot\u00e9ines et d&#8217;acides amin\u00e9s pour produire des mol\u00e9cules essentielles (enzymes, hormones, neurotransmetteurs et anticorps) ; sans un apport ad\u00e9quat de ces nutriments, l&#8217;organisme ne peut plus fonctionner de mani\u00e8re optimale.<\/p>\n<p><strong>Les prot\u00e9ines contribuent au remplacement des cellules d\u00e9ficientes<\/strong>, transportent diverses substances dans tout l&#8217;organisme et participent au d\u00e9veloppement et \u00e0 la r\u00e9paration des tissus. La consommation de prot\u00e9ines contribue \u00e9galement \u00e0 augmenter le niveau d&#8217;une hormone appel\u00e9e glucagon, impliqu\u00e9e dans le processus de m\u00e9tabolisme et de stockage des graisses. <strong>Le glucagon est s\u00e9cr\u00e9t\u00e9 lorsque le taux de sucre dans le sang baisse<\/strong>, un processus qui pousse le foie \u00e0 d\u00e9composer le glycog\u00e8ne stock\u00e9 en glucose. Les prot\u00e9ines d\u00e9clenchent \u00e9galement la lib\u00e9ration d&#8217;acides gras essentiels du tissu adipeux et leur transformation en \u00e9nergie au niveau cellulaire.<\/p>\n<h2>Apport quotidien recommand\u00e9 en prot\u00e9ines<\/h2>\n<p><strong>L&#8217;apport quotidien en prot\u00e9ines peut varier d&#8217;une personne \u00e0 l&#8217;autre<\/strong>, car il d\u00e9pend de plusieurs facteurs individuels, notamment du niveau d&#8217;activit\u00e9 physique, qui est tr\u00e8s important. Les recommandations des sp\u00e9cialistes indiquent qu&#8217;un apport quotidien de 0,8 gramme par kilogramme de poids corporel est n\u00e9cessaire. Par exemple, une personne pesant 68 kilogrammes a besoin d&#8217;environ 54 grammes de prot\u00e9ines par jour.<\/p>\n<p>Ces valeurs de r\u00e9f\u00e9rence concernent la pr\u00e9vention d&#8217;une carence et ne refl\u00e8tent pas la quantit\u00e9 optimale de prot\u00e9ines, en particulier pour les sportifs (qui ont besoin d&#8217;un apport alimentaire plus \u00e9lev\u00e9).<\/p>\n<h2>Les prot\u00e9ines et les sportifs<\/h2>\n<p>Dans le cas des sportifs qui suivent un entra\u00eenement intensif, les besoins en prot\u00e9ines peuvent atteindre 1,4 \u00e0 2,0 grammes par kilogramme de poids corporel. Ainsi, <strong>un sportif pesant 68 kilogrammes aura besoin d&#8217;environ 95 \u00e0 135 grammes de prot\u00e9ines dans son alimentation quotidienne<\/strong>.<\/p>\n<p>La mesure dans laquelle vous introduisez les prot\u00e9ines dans votre alimentation ne doit pas seulement tenir compte de la pr\u00e9vention des carences en ce nutriment, mais aussi de l&#8217;am\u00e9lioration du fonctionnement du syst\u00e8me immunitaire de base de l&#8217;organisme, du m\u00e9tabolisme, de la sati\u00e9t\u00e9, du contr\u00f4le du poids et des performances physiques. Une consommation plus \u00e9lev\u00e9e de ces nutriments peut contribuer \u00e0 maintenir un excellent tonus musculaire et un syst\u00e8me immunitaire fort.<\/p>\n<p><strong>Lorsqu&#8217;une personne suit un r\u00e9gime dans lequel les prot\u00e9ines sont pr\u00e9sentes en grandes quantit\u00e9s, l&#8217;exc\u00e9dent peut \u00eatre transform\u00e9 en sucres ou en lipides au niveau de l&#8217;organisme<\/strong>. Malgr\u00e9 cela, les prot\u00e9ines ne se transforment pas aussi rapidement en tissu adipeux, en raison de leur effet thermique (la quantit\u00e9 d&#8217;\u00e9nergie n\u00e9cessaire pour dig\u00e9rer, absorber et transporter les prot\u00e9ines dans l&#8217;organisme), beaucoup plus important que celui r\u00e9sultant du traitement des glucides et des lipides.<\/p>\n<p>Alors que 30 % de l&#8217;\u00e9nergie r\u00e9sultant du traitement des prot\u00e9ines est consacr\u00e9e \u00e0 la digestion, \u00e0 l&#8217;absorption et \u00e0 l&#8217;assimilation des nutriments, seulement 8 % de l&#8217;\u00e9nergie des glucides et 3 % de l&#8217;\u00e9nergie des lipides sont consacr\u00e9s au m\u00eame objectif.<\/p>\n<h2>Mythes sur la consommation de prot\u00e9ines<\/h2>\n<p>Le r\u00f4le complexe de ces macronutriments dans l&#8217;organisme a conduit \u00e0 la formation de nombreuses id\u00e9es pr\u00e9con\u00e7ues sur la fa\u00e7on dont les <strong>prot\u00e9ines influencent la condition physique et la sant\u00e9<\/strong>. Certains de ces mythes sont pr\u00e9sent\u00e9s ci-dessous : les compl\u00e9ments prot\u00e9in\u00e9s sont obligatoires pour les sportifs. Les compl\u00e9ments prot\u00e9in\u00e9s ont gagn\u00e9 en popularit\u00e9 ces derni\u00e8res ann\u00e9es, aupr\u00e8s des personnes qui souhaitent modeler les muscles de leur corps gr\u00e2ce au sport.<\/p>\n<p>Pourtant, ils peuvent facilement \u00eatre remplac\u00e9s par des sources naturelles de prot\u00e9ines, telles que<\/p>\n<ul>\n<li>2 \u0153ufs durs : 12 g de prot\u00e9ines ;<\/li>\n<li>170 g de saumon : 34 g de prot\u00e9ines ;<\/li>\n<li>1 tasse de quinoa cuit : 8 grammes de prot\u00e9ines ;<\/li>\n<li>28 g d&#8217;amandes : 6 g de prot\u00e9ines ;<\/li>\n<li>1 tasse de lait \u00e9cr\u00e9m\u00e9 : 8 g de prot\u00e9ines ;<\/li>\n<li>1 tasse de flocons d&#8217;avoine : 6 g de prot\u00e9ines ;<\/li>\n<li>150 g de fromage telemea : 14 g de prot\u00e9ines ;<\/li>\n<li>1 tasse de lentilles cuites : 18 g de prot\u00e9ines ; les prot\u00e9ines animales sont les seules \u00e0 \u00eatre compl\u00e8tes<\/li>\n<\/ul>\n<p><strong>Une prot\u00e9ine compl\u00e8te est une source de tous les acides amin\u00e9s essentiels dont l&#8217;organisme a besoin<\/strong>. La prot\u00e9ine de b\u0153uf, par exemple, est constitu\u00e9e d&#8217;une cha\u00eene de diff\u00e9rents acides amin\u00e9s, dont 12 peuvent \u00eatre produits par l&#8217;organisme (les 9 autres, les acides amin\u00e9s essentiels, doivent \u00eatre compl\u00e9t\u00e9s par une autre source alimentaire). <strong>Les prot\u00e9ines d&#8217;origine v\u00e9g\u00e9tale, comme le soja, le quinoa, le chanvre, la spiruline ou l&#8217;amarante, sont compl\u00e8tes et ne sont pas d\u00e9pourvues d&#8217;acides amin\u00e9s cl\u00e9s<\/strong>, contrairement \u00e0 de nombreuses sources animales de prot\u00e9ines.<\/p>\n<p>Le surdosage en prot\u00e9ines apporte des b\u00e9n\u00e9fices importants aux mauvais muscles, affirment les chercheurs. Une \u00e9tude publi\u00e9e dans le Journal of the American Dietetic Association a montr\u00e9 que la consommation de plus de 30 grammes de prot\u00e9ines au cours d&#8217;un seul repas n&#8217;intensifie plus la stimulation de la synth\u00e8se des prot\u00e9ines musculaires. <strong>L&#8217;exc\u00e8s de prot\u00e9ines peut finalement \u00eatre transform\u00e9 en d\u00e9p\u00f4ts graisseux<\/strong>.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;8271&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            <span class=\"kksr-muted\">Valora el articulo<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Les prot\u00e9ines contribuent \u00e9galement \u00e0 la sensation de sati\u00e9t\u00e9 et agissent comme un combustible suppl\u00e9mentaire pour le corps dans la production d&#8217;\u00e9nergie, avec les glucides et les lipides. Par cons\u00e9quent, ces nutriments constituent une partie &#8230; <a title=\"Tout sur les prot\u00e9ines\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/fr\/proteines\/tout-sur-les-proteines\/\" aria-label=\"M\u00e1s en Tout sur les prot\u00e9ines\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[514],"tags":[],"ppma_author":[665],"class_list":["post-8271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-proteines","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tout sur les prot\u00e9ines - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"Tout sur : Tout sur les prot\u00e9ines \u2714 Voici toutes les informations importantes que vous recherchiez. 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