{"id":1142,"date":"2026-08-17T12:00:00","date_gmt":"2026-08-17T11:00:00","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=1142"},"modified":"2026-09-14T13:38:01","modified_gmt":"2026-09-14T12:38:01","slug":"combien-proteines-par-jour","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/combien-proteines-par-jour\/","title":{"rendered":"Combien de prot\u00e9ines par jour&nbsp;: le guide complet pour tous les profils"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">D\u00e9terminer la bonne quantit\u00e9 de prot\u00e9ines par jour d\u00e9pend de votre poids, de votre \u00e2ge et de votre niveau d&rsquo;activit\u00e9 physique. Des rep\u00e8res de nutrition officiels existent pourtant, et ils se calculent simplement. Ce guide d\u00e9taille les deux m\u00e9thodes de calcul, les besoins en prot\u00e9ines de chaque profil, les meilleures sources de prot\u00e9ines et la quantit\u00e9 \u00e0 consommer par repas.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>Rep\u00e8re adulte<\/strong>&nbsp;: L\u2019apport de base recommand\u00e9 est de 0,83 g de prot\u00e9ines par kilo de poids corporel par jour.<\/li>\n\n\n\n<li><strong>Besoins selon le profil<\/strong>&nbsp;: Sportifs, femmes enceintes, personnes \u00e2g\u00e9es, enfants ou adolescents ont des besoins diff\u00e9rents selon l\u2019activit\u00e9, l\u2019\u00e2ge et la croissance.<\/li>\n\n\n\n<li><strong>Sport et muscles<\/strong>&nbsp;: Les sportifs visent souvent 1,2 \u00e0 2 g\/kg\/jour pour soutenir la r\u00e9cup\u00e9ration, la r\u00e9paration et la masse musculaire.<\/li>\n\n\n\n<li><strong>R\u00e9partition importante<\/strong>&nbsp;: Il est important de r\u00e9partir les prot\u00e9ines sur trois \u00e0 quatre repas dans la journ\u00e9e.<\/li>\n\n\n\n<li><strong>Sources \u00e0 varier<\/strong>&nbsp;: Viande, poisson, \u0153ufs, produits laitiers, l\u00e9gumineuses, c\u00e9r\u00e9ales et ol\u00e9agineux permettent de couvrir les besoins avec diversit\u00e9.<\/li>\n\n\n\n<li><strong>Exc\u00e8s \u00e0 \u00e9viter<\/strong>&nbsp;: D\u00e9passer durablement 2,2 g\/kg\/jour n\u2019apporte pas de b\u00e9n\u00e9fice suppl\u00e9mentaire et n\u00e9cessite une vigilance chez les profils fragiles.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-fc6a9f52\"><h2 class=\"uagb-heading-text\">Pourquoi les prot\u00e9ines sont-elles si essentielles \u00e0 notre corps&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les prot\u00e9ines forment la mati\u00e8re premi\u00e8re du corps&nbsp;: muscles, peau, cheveux, mais aussi enzymes, hormones et anticorps. Votre organisme les d\u00e9compose en acides amin\u00e9s, puis les r\u00e9assemble selon ses besoins. Sur les 20 acides amin\u00e9s qui composent les prot\u00e9ines humaines, 11 sont fabriqu\u00e9s par le corps.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les 9 autres, appel\u00e9s acides amin\u00e9s essentiels ou indispensables, doivent obligatoirement venir de l&rsquo;alimentation&nbsp;: histidine, isoleucine, leucine, lysine, m\u00e9thionine, ph\u00e9nylalanine, thr\u00e9onine, tryptophane et valine.<sup>[1]<\/sup> Ces neuf \u00e9l\u00e9ments jouent un r\u00f4le dans la fabrication de tous les tissus, ce qui explique qu&rsquo;un apport en prot\u00e9ines r\u00e9gulier est indispensable pour le fonctionnement de l\u2019organisme. Les muscles en sont les premiers concern\u00e9s, puisque&nbsp;les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-70e1473b\"><h3 class=\"uagb-heading-text\">Les prot\u00e9ines et l&rsquo;ossature<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le r\u00f4le des prot\u00e9ines ne s&rsquo;arr\u00eate pas aux fibres musculaires. La trame organique de l&rsquo;os est constitu\u00e9e pour l&rsquo;essentiel de collag\u00e8ne, une prot\u00e9ine, sur laquelle vient se d\u00e9poser la matrice min\u00e9rale. Cette place dans l&rsquo;architecture du squelette explique pourquoi&nbsp;<strong>les prot\u00e9ines contribuent au maintien d&rsquo;une ossature normale<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce point m\u00e9rite d&rsquo;\u00eatre connu, car les apports prot\u00e9iques sont g\u00e9n\u00e9ralement pens\u00e9s sous le seul angle des muscles, alors qu&rsquo;ils concernent aussi le squelette, \u00e0 tous les \u00e2ges de la vie.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a105d014\"><h2 class=\"uagb-heading-text\">Comment calculer vos besoins quotidiens en prot\u00e9ines&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-677291e2\"><h3 class=\"uagb-heading-text\">La m\u00e9thode par poids corporel&nbsp;: la plus courante<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est la m\u00e9thode de r\u00e9f\u00e9rence en nutrition. L&rsquo;apport recommand\u00e9 en France pour un adulte en bonne sant\u00e9 s&rsquo;\u00e9tablit \u00e0&nbsp;0,83 g par kg et par jour.<sup>[1]<\/sup>&nbsp;Un homme de 70 kg a donc besoin d&rsquo;environ 58 g de prot\u00e9ines par jour, une femme de 60 kg d&rsquo;environ 50 g.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Cette valeur de 0,83 g\/kg\/jour n&rsquo;a rien d&rsquo;arbitraire. Elle repr\u00e9sente la quantit\u00e9 n\u00e9cessaire pour assurer l&rsquo;\u00e9quilibre du bilan azot\u00e9, autrement dit pour compenser exactement les pertes quotidiennes en azote de l&rsquo;organisme.<sup>[2]<\/sup><\/p>\n\n<p class=\"wp-block-paragraph\">Multiplier son poids corporel par ce coefficient donne un rep\u00e8re fiable, \u00e0 condition de prendre en compte le poids r\u00e9el. La limite haute retenue pour l&rsquo;ensemble de la population adulte se situe \u00e0 2,2 g\/kg\/jour, borne fix\u00e9e \u00e0 partir de la capacit\u00e9 maximale d&rsquo;\u00e9limination de l&rsquo;azote par le foie.<sup>[2]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-97bf67c2\"><h3 class=\"uagb-heading-text\">La m\u00e9thode par apport calorique&nbsp;: une alternative<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le second calcul raisonne en pourcentage de l&rsquo;\u00e9nergie consomm\u00e9e dans la journ\u00e9e. Les prot\u00e9ines doivent repr\u00e9senter&nbsp;<strong>10 \u00e0 20 % de l&rsquo;apport \u00e9nerg\u00e9tique total<\/strong>&nbsp;chez l&rsquo;adulte.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Par exemple, une ration de 2 000 calories correspond \u00e0 200 \u00e0 400 kcal issues des prot\u00e9ines. Comme un gramme de prot\u00e9ines fournit 4 kcal, cette fourchette se traduit par 50 \u00e0 100 g de prot\u00e9ines par jour, soit des quantit\u00e9s proches de celles obtenues par la m\u00e9thode du poids corporel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette approche situe les prot\u00e9ines dans l&rsquo;\u00e9quilibre global de l&rsquo;assiette, face aux glucides et aux lipides. Elle reste toutefois moins pr\u00e9cise que le calcul au kilo, puisque deux personnes de corpulence diff\u00e9rente peuvent consommer les m\u00eames calories.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5145ffc3\"><h2 class=\"uagb-heading-text\">Quels sont vos besoins en prot\u00e9ines selon votre profil et vos objectifs&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f3c524c6\"><h3 class=\"uagb-heading-text\">Les personnes s\u00e9dentaires&nbsp;: un besoin de base<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une activit\u00e9 physique limit\u00e9e ne r\u00e9duit pas les besoins d&rsquo;entretien&nbsp;: le renouvellement des tissus se poursuit en permanence, y compris au repos. La r\u00e9f\u00e9rence de 0,83 g\/kg\/jour s&rsquo;applique donc pleinement \u00e0 l&rsquo;adulte s\u00e9dentaire.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un homme s\u00e9dentaire de 80 kg a besoin d&rsquo;environ 66 g de prot\u00e9ines par jour. Ces quantit\u00e9s sont simples \u00e0 consommer au fil de l&rsquo;alimentation courante&nbsp;: une portion de viande ou de poisson, deux \u0153ufs, des produits laitiers et des l\u00e9gumes secs r\u00e9partis sur les trois repas y suffisent.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le point de vigilance porte sur la r\u00e9partition plus que sur le total. Concentrer la quasi-totalit\u00e9 de son apport sur le repas du soir laisse le corps sans mati\u00e8re premi\u00e8re le reste de la journ\u00e9e. &nbsp;Une r\u00e9partition relativement \u00e9quilibr\u00e9e entre les repas peut favoriser une stimulation plus r\u00e9guli\u00e8re de la synth\u00e8se des prot\u00e9ines musculaires. Il est donc pr\u00e9f\u00e9rable d\u2019int\u00e9grer une source de prot\u00e9ines \u00e0 plusieurs repas.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5d421fc1\"><h3 class=\"uagb-heading-text\">Les sportifs d&rsquo;endurance&nbsp;: optimiser la performance et la r\u00e9cup\u00e9ration<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La course \u00e0 pied, le cyclisme et la natation sollicitent surtout les fili\u00e8res \u00e9nerg\u00e9tiques, mais ils augmentent aussi le renouvellement des prot\u00e9ines musculaires pendant l&rsquo;effort et pendant la phase de r\u00e9cup\u00e9ration qui suit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les athl\u00e8tes, les recommandations rapport\u00e9es dans la litt\u00e9rature scientifique en nutrition du sport se situent entre&nbsp;<strong>1,2 et 2 g de prot\u00e9ines par kg et par jour<\/strong>, la borne haute ne concernant qu&rsquo;une minorit\u00e9 de situations.<sup>[3]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour un coureur de 70 kg, cet intervalle correspond \u00e0 84 \u00e0 140 g de prot\u00e9ines par jour. L&rsquo;\u00e9cart montre l&rsquo;int\u00e9r\u00eat d&rsquo;optimiser son apport en prot\u00e9ines selon le volume d&rsquo;entra\u00eenement et les objectifs de la saison, plut\u00f4t que de retenir un chiffre unique. Dans ce sport comme dans les autres, le repas qui suit la s\u00e9ance participe \u00e0 l&rsquo;organisation de la r\u00e9cup\u00e9ration.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-21013542\"><h3 class=\"uagb-heading-text\">Les sportifs de force et de musculation&nbsp;: pour la prise de masse et la r\u00e9paration musculaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;entra\u00eenement de musculation cr\u00e9e une demande accrue en acides amin\u00e9s, que l&rsquo;organisme mobilise pour reconstituer et d\u00e9velopper les fibres musculaires. C&rsquo;est sur ce terrain que&nbsp;<strong>les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;intervalle de 1,2 \u00e0 2 g par kilo et par jour trouve ici sa pleine application.<sup>[3]<\/sup>&nbsp;Pour un pratiquant de musculation de 80 kg engag\u00e9 dans une prise de masse, l&rsquo;apport se situe donc entre 96 et 160 g de prot\u00e9ines par jour, \u00e0 ajuster selon ses objectifs de d\u00e9veloppement musculaire et son niveau d&rsquo;entra\u00eenement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Monter au-del\u00e0 se heurte \u00e0 la limite de 2,2 g par kg de poids corporel retenue pour la population adulte.<sup>[2]<\/sup>&nbsp;L&rsquo;exc\u00e9dent est simplement oxyd\u00e9 puis \u00e9limin\u00e9, sans b\u00e9n\u00e9fice suppl\u00e9mentaire sur la prise de masse.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-eb0c1c54\"><h3 class=\"uagb-heading-text\">Les femmes enceintes et allaitantes&nbsp;: un soutien crucial pour la croissance<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La grossesse mobilise des ressources prot\u00e9iques pour la croissance des tissus maternels, l&rsquo;allaitement pour la production de lait. Les besoins en prot\u00e9ines \u00e9voluent au fil des trimestres&nbsp;: ils restent proches de ceux de la population adulte au premier, puis augmentent au troisi\u00e8me.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La part minimale des prot\u00e9ines dans l&rsquo;apport \u00e9nerg\u00e9tique<strong> passe alors \u00e0&nbsp;12 %<\/strong>, valeur \u00e9galement retenue pour la p\u00e9riode d&rsquo;allaitement.<sup>[2]<\/sup>&nbsp;Pour une femme dont le poids avant grossesse se situe entre 50 et 70 kg, l&rsquo;apport en prot\u00e9ines minimal pendant l&rsquo;allaitement s&rsquo;\u00e9tablit entre 60 et 77 g par jour.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En dehors de cette limite basse relev\u00e9e, les rep\u00e8res de nutrition recommand\u00e9s pour la population adulte restent valables. Le suivi de la grossesse rel\u00e8ve de votre m\u00e9decin ou de votre sage-femme, seuls habilit\u00e9s \u00e0 donner des conseils adapt\u00e9s \u00e0 votre situation.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-967ab242\"><h3 class=\"uagb-heading-text\">Les personnes \u00e2g\u00e9es&nbsp;: pr\u00e9server la masse musculaire et la sant\u00e9<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;avanc\u00e9e en \u00e2ge s&rsquo;accompagne d&rsquo;une moindre efficacit\u00e9 dans l&rsquo;utilisation des acides amin\u00e9s alimentaires&nbsp;: \u00e0 apport \u00e9gal, le corps en tire moins pour ses muscles. L&rsquo;enjeu se situe pr\u00e9cis\u00e9ment l\u00e0, puisque&nbsp;<strong>les prot\u00e9ines contribuent au maintien de la masse musculaire<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le besoin minimal est relev\u00e9 \u00e0&nbsp;<strong>1 g\/kg\/jour<\/strong>&nbsp;apr\u00e8s 65 ans, contre 0,83 g avant.<sup>[2]<\/sup>&nbsp;Pour une personne de 65 kg, l&rsquo;apport en prot\u00e9ines quotidien passe donc d&rsquo;environ 54 \u00e0 65 g par jour.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette majoration reste mod\u00e9r\u00e9e. La capacit\u00e9 d&rsquo;adaptation du rein aux apports \u00e9lev\u00e9s diminue avec l&rsquo;\u00e2ge, ce qui invite \u00e0 maintenir les apports dans les rep\u00e8res plut\u00f4t qu&rsquo;\u00e0 les d\u00e9passer.<sup>[2]<\/sup>&nbsp;La perte de masse musculaire li\u00e9e au vieillissement se travaille aussi par l&rsquo;activit\u00e9 physique, levier de sant\u00e9 compl\u00e9mentaire des apports alimentaires.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-37fbd610\"><h3 class=\"uagb-heading-text\">Les enfants et adolescents&nbsp;: un r\u00f4le cl\u00e9 dans le d\u00e9veloppement<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Chez l&rsquo;enfant, l&rsquo;apport quotidien doit couvrir deux postes et non un seul&nbsp;: l&rsquo;entretien des tissus d\u00e9j\u00e0 constitu\u00e9s, comme chez l&rsquo;adulte, et la fabrication de nouvelles structures li\u00e9e \u00e0 la croissance.<sup>[2]<\/sup>&nbsp;Rapport\u00e9 au poids corporel, le besoin en g par kg est donc sup\u00e9rieur \u00e0 celui d&rsquo;un adulte, et il diminue \u00e0 mesure que la croissance ralentit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;adolescence marque une reprise de ce besoin, en particulier pendant le pic de croissance.&nbsp;Les prot\u00e9ines contribuent au maintien d&rsquo;une ossature normale, un point important \u00e0 la p\u00e9riode o\u00f9 le capital osseux se constitue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En pratique, une alimentation vari\u00e9e qui associe produits animaux, c\u00e9r\u00e9ales et l\u00e9gumineuses couvre ces besoins sans calcul particulier. Le suivi de la croissance rel\u00e8ve du m\u00e9decin traitant ou du p\u00e9diatre.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a59ea8b4\"><h2 class=\"uagb-heading-text\">Quelle quantit\u00e9 de prot\u00e9ines par repas pour maximiser l&rsquo;assimilation&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9partir ses apports sur la journ\u00e9e fait une diff\u00e9rence. Apr\u00e8s un exercice de r\u00e9sistance,&nbsp;une prise d&rsquo;environ 20 g de prot\u00e9ines de bonne qualit\u00e9 suffit \u00e0 porter la synth\u00e8se prot\u00e9ique musculaire \u00e0 son maximum&nbsp;chez le jeune adulte.<sup>[4]<\/sup>&nbsp;Au-del\u00e0, le suppl\u00e9ment est majoritairement oxyd\u00e9.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">20 g repr\u00e9sentent en pratique trois \u0153ufs, 80 g de blanc de poulet ou 70 g de fromage \u00e0 p\u00e2te press\u00e9e.<sup>[5]<\/sup><\/p>\n\n<p class=\"wp-block-paragraph\">Cette donn\u00e9e plaide pour trois \u00e0 quatre prises par jour plut\u00f4t qu&rsquo;un repas unique tr\u00e8s charg\u00e9. Elle ne signifie pas qu&rsquo;une quantit\u00e9 de prot\u00e9ines sup\u00e9rieure serait nocive, seulement qu&rsquo;elle n&rsquo;ajoute rien sur ce param\u00e8tre pr\u00e9cis de la synth\u00e8se musculaire.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-76c302ab\"><h2 class=\"uagb-heading-text\">Les meilleures sources de prot\u00e9ines&nbsp;: animales et v\u00e9g\u00e9tales<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-bda843a5\"><h2 class=\"uagb-heading-text\">Prot\u00e9ines animales&nbsp;: avantages et inconv\u00e9nients<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Viande, poisson, \u0153ufs et produits laitiers partagent une caract\u00e9ristique&nbsp;:&nbsp;<strong>les prot\u00e9ines animales ne pr\u00e9sentent aucun acide amin\u00e9 indispensable limitant<\/strong>.<sup>[2]<\/sup>&nbsp;Leur profil en acides amin\u00e9s essentiels couvre les besoins humains sans compl\u00e9ment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En nutrition, l&rsquo;indice PD-CAAS combine digestibilit\u00e9 et composition&nbsp;: il place le lait, la cas\u00e9ine, la lactalbumine et le blanc d&rsquo;\u0153uf \u00e0 100 %.<sup>[2]<\/sup>&nbsp;Les aliments riches en prot\u00e9ines animales contiennent g\u00e9n\u00e9ralement 20 \u00e0 30 g pour 100 g de viande ou de poulet, 18 \u00e0 25 g pour 100 g de poisson comme le saumon, environ 12 g pour 100 g d&rsquo;\u0153ufs et 25 \u00e0 30 g pour 100 g de fromage \u00e0 p\u00e2te press\u00e9e.<sup>[5]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Leur inconv\u00e9nient tient \u00e0 ce qui les accompagne&nbsp;: selon les produits, acides gras satur\u00e9s et sel viennent avec la portion. La qualit\u00e9 de la source compte donc autant que la quantit\u00e9 de prot\u00e9ines qu&rsquo;elle apporte.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f341f380\"><h2 class=\"uagb-heading-text\">Prot\u00e9ines v\u00e9g\u00e9tales&nbsp;: diversit\u00e9 et b\u00e9n\u00e9fices pour la sant\u00e9 et l&rsquo;environnement<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les c\u00e9r\u00e9ales et les l\u00e9gumineuses pr\u00e9sentent des profils incomplets, mais oppos\u00e9s. Le bl\u00e9, le ma\u00efs et le riz sont pauvres en lysine&nbsp;; les lentilles et les autres l\u00e9gumes secs sont limit\u00e9s en acides amin\u00e9s soufr\u00e9s.<sup>[2]<\/sup>&nbsp;Associer c\u00e9r\u00e9ales et l\u00e9gumineuses au fil des repas reconstitue un profil complet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les indices PD-CAAS traduisent cet \u00e9cart&nbsp;: 80 % pour le soja, 73 \u00e0 93% pour le pois, 72 % pour le haricot, 52 % pour les lentilles.<sup>[2]<\/sup>&nbsp;Les&nbsp;<a href=\"https:\/\/www.nutrixeal.fr\/44-proteines-vegetales-bio-vegan\">prot\u00e9ines v\u00e9g\u00e9tales<\/a>&nbsp;demandent donc plus d&rsquo;attention \u00e0 la vari\u00e9t\u00e9 que les sources d&rsquo;origine animale.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Pour un adulte lacto-ovo-v\u00e9g\u00e9tarien, les rep\u00e8res quotidiens indiquent 75 g de l\u00e9gumes secs et 170 g de f\u00e9culents. Chez un adulte v\u00e9g\u00e9talien, ils passent \u00e0 120 g de l\u00e9gumes secs et 250 g de f\u00e9culents.<sup>[1]<\/sup><\/p>\n\n<p class=\"wp-block-paragraph\">Les l\u00e9gumineuses cuites contiennent 8 \u00e0 10 g de prot\u00e9ines v\u00e9g\u00e9tales pour 100 g, les amandes et les autres ol\u00e9agineux 20 \u00e0 25 g.<sup>[5]<\/sup>&nbsp;Cette densit\u00e9 inf\u00e9rieure suppose des portions plus g\u00e9n\u00e9reuses, mais les prot\u00e9ines v\u00e9g\u00e9tales s&rsquo;accompagnent de fibres et d&rsquo;une empreinte environnementale plus faible que les prot\u00e9ines animales.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-613fe7bb\"><h2 class=\"uagb-heading-text\">Peut-on consommer trop de prot\u00e9ines&nbsp;? Les risques et les mythes<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-9824fce4\"><h3 class=\"uagb-heading-text\">Les effets d&rsquo;une consommation excessive de prot\u00e9ines<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;organisme ne stocke pas les acides amin\u00e9s. L&rsquo;exc\u00e9dent est d\u00e9grad\u00e9, son azote transform\u00e9 en ur\u00e9e par le foie, puis \u00e9limin\u00e9 par les reins. Cette capacit\u00e9 d&rsquo;\u00e9limination a une limite, et c&rsquo;est elle qui fonde la borne de 2,2 g\/kg\/jour retenue pour la population adulte.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce seuil r\u00e9sulte d&rsquo;un calcul volontairement prudent&nbsp;: la capacit\u00e9 maximale de production d&rsquo;ur\u00e9e est atteinte \u00e0 une valeur nettement plus \u00e9lev\u00e9e.<sup>[2]<\/sup>&nbsp;Les r\u00e9gimes hyperprot\u00e9in\u00e9s destin\u00e9s \u00e0 la perte de poids d\u00e9passent parfois ces rep\u00e8res, sans que cela soit n\u00e9cessaire.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b3e4d257\"><h3 class=\"uagb-heading-text\">Qui devrait limiter sa consommation de prot\u00e9ines&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Certaines situations m\u00e9dicales imposent d&rsquo;encadrer les apports alimentaires en prot\u00e9ines, en particulier une atteinte de la fonction r\u00e9nale ou une maladie h\u00e9r\u00e9ditaire du m\u00e9tabolisme prot\u00e9ique. Ces adaptations rel\u00e8vent d&rsquo;une prescription et d&rsquo;un suivi m\u00e9dical, jamais d&rsquo;une initiative personnelle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les personnes \u00e2g\u00e9es, les travaux disponibles montrent une moindre capacit\u00e9 d&rsquo;adaptation du rein aux apports \u00e9lev\u00e9s.<sup>[2]<\/sup>&nbsp;Si vous suivez un traitement ou faites l&rsquo;objet d&rsquo;un suivi n\u00e9phrologique, demandez conseil \u00e0 votre m\u00e9decin ou \u00e0 un professionnel de sant\u00e9 avant de modifier votre alimentation.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6e86ed3c\"><h2 class=\"uagb-heading-text\">Comment int\u00e9grer plus de prot\u00e9ines dans votre alimentation facilement&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le levier le plus efficace tient \u00e0 la r\u00e9partition. Le petit d\u00e9jeuner est souvent le repas o\u00f9 l&rsquo;apport en prot\u00e9ines se renforce le plus facilement&nbsp;: consommer des \u0153ufs, un fromage blanc ou une poign\u00e9e d&rsquo;amandes r\u00e9\u00e9quilibre la journ\u00e9e sans bouleverser le total calorique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trois conseils simples fonctionnent bien&nbsp;: donner une place r\u00e9guli\u00e8re aux l\u00e9gumes secs et aux c\u00e9r\u00e9ales compl\u00e8tes, sources de prot\u00e9ines v\u00e9g\u00e9tales int\u00e9ressantes, prendre une collation \u00e0 base d&rsquo;\u0153ufs durs ou d&rsquo;amandes, et b\u00e2tir chaque repas autour d&rsquo;une source prot\u00e9ique identifi\u00e9e. Par exemple, un d\u00e9jeuner construit autour de 120 g de poulet ou de saumon apporte d\u00e9j\u00e0 pr\u00e8s de 30 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les teneurs des aliments courants figurent dans la table de composition nutritionnelle de r\u00e9f\u00e9rence, ce qui permet de v\u00e9rifier ses rep\u00e8res plut\u00f4t que de les estimer.<sup>[5]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c2864b4d\"><h2 class=\"uagb-heading-text\">Prot\u00e9ines en poudre et compl\u00e9ments&nbsp;: quand et pourquoi les utiliser&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une&nbsp;<a href=\"https:\/\/www.nutrixeal.fr\/235-proteines-en-poudre\">prot\u00e9ine en poudre<\/a>&nbsp;ne fait rien de plus qu&rsquo;un aliment prot\u00e9ique&nbsp;: elle apporte les m\u00eames constituants, sous une forme concentr\u00e9e, rapide \u00e0 pr\u00e9parer et facile \u00e0 doser. Son int\u00e9r\u00eat est pratique, pas m\u00e9tabolique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ces compl\u00e9ments trouvent leur place quand l&rsquo;alimentation peine \u00e0 couvrir des besoins \u00e9lev\u00e9s&nbsp;: entra\u00eenement rapproch\u00e9, app\u00e9tit limit\u00e9, contraintes horaires, r\u00e9gime excluant plusieurs familles d&rsquo;aliments. L&rsquo;objectif reste identique \u00e0 celui d&rsquo;une source alimentaire, atteindre l&rsquo;apport par lequel&nbsp;les prot\u00e9ines contribuent au maintien de la masse musculaire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le choix se juge sur des crit\u00e8res v\u00e9rifiables&nbsp;: la teneur r\u00e9elle en prot\u00e9ines de la poudre, l&rsquo;origine de la mati\u00e8re premi\u00e8re, la composition en acides amin\u00e9s, la pr\u00e9sence ou non d&rsquo;additifs, et les analyses disponibles. Chez le sportif soumis au contr\u00f4le antidopage, la tra\u00e7abilit\u00e9 devient un crit\u00e8re important.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a93b53d6\"><h2 class=\"uagb-heading-text\">FAQ&nbsp;: R\u00e9ponses \u00e0 vos questions fr\u00e9quentes sur les prot\u00e9ines<\/h2><\/div>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1785333871360\"><strong class=\"schema-faq-question\">Quels sont les sympt\u00f4mes d&rsquo;une carence en prot\u00e9ines&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Un apport durablement insuffisant se traduit par une fonte des muscles, une fatigue et une fragilit\u00e9 de la peau et des phan\u00e8res. Cette situation rel\u00e8ve d&rsquo;un diagnostic et d&rsquo;un avis m\u00e9dical.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1785333891845\"><strong class=\"schema-faq-question\">Les prot\u00e9ines sont-elles nocives pour les reins&nbsp;?<br>\u00a0<\/strong> <p class=\"schema-faq-answer\">Chez l&rsquo;adulte jeune en bonne sant\u00e9, le rein s&rsquo;adapte aux apports \u00e9lev\u00e9s. Cette capacit\u00e9 diminue avec l&rsquo;\u00e2ge.<sup>[2]<\/sup> En cas d&rsquo;atteinte r\u00e9nale connue, l&rsquo;apport doit id\u00e9alement \u00eatre adapt\u00e9 avec un m\u00e9decin.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1785333891156\"><strong class=\"schema-faq-question\">Quel est le meilleur moment pour consommer des prot\u00e9ines&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Aucun horaire pr\u00e9cis n&rsquo;est recommand\u00e9. La r\u00e9partition compte davantage&nbsp;: trois \u00e0 quatre prises r\u00e9parties sur la journ\u00e9e valent mieux qu&rsquo;un apport concentr\u00e9 sur un seul repas.<sup>[4]<\/sup><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1785333887856\"><strong class=\"schema-faq-question\">Les prot\u00e9ines favorisent-elles la perte de poids&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Les prot\u00e9ines ne font pas maigrir \u00e0 elles seules&nbsp;: la perte de poids d\u00e9pend avant tout d\u2019un d\u00e9ficit \u00e9nerg\u00e9tique global. Elles peuvent toutefois faciliter cette d\u00e9marche en favorisant la sati\u00e9t\u00e9 et en aidant \u00e0 pr\u00e9server la masse musculaire pendant la restriction calorique.<\/p> <\/div> <\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8dc40f31\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ANSES. Prot\u00e9ines&nbsp;: r\u00f4le, sources et apports recommand\u00e9s. Agence nationale de s\u00e9curit\u00e9 sanitaire de l&rsquo;alimentation, de l&rsquo;environnement et du travail.<\/li>\n\n\n\n<li>ANSES. Actualisation des rep\u00e8res du PNNS&nbsp;: contribution des macronutriments \u00e0 l&rsquo;apport \u00e9nerg\u00e9tique total. Rapport d&rsquo;expertise collective, saisine n\u00b0 2012-SA-0186, novembre 2016.<\/li>\n\n\n\n<li>Tipton K. Les besoins en prot\u00e9ines des athl\u00e8tes&nbsp;: discussion et recommandations pratiques. Dans&nbsp;: Hausswirth C. (dir.), Nutrition et performance en sport&nbsp;: la science au bout de la fourchette. INSEP-\u00c9ditions, 2012.<\/li>\n\n\n\n<li>Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 2009;89(1):161-168.<\/li>\n\n\n\n<li>ANSES. Table de composition nutritionnelle des aliments Ciqual.<\/li>\n<\/ol>\n\n\n\n\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9terminer la bonne quantit\u00e9 de prot\u00e9ines par jour d\u00e9pend de votre poids, de votre \u00e2ge et de votre niveau d&rsquo;activit\u00e9 physique. Des rep\u00e8res de nutrition officiels existent pourtant, et ils se calculent simplement. Ce guide d\u00e9taille les deux m\u00e9thodes de calcul, les besoins en prot\u00e9ines de chaque profil, les meilleures sources de prot\u00e9ines et la [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1184,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[6,50],"tags":[],"class_list":["post-1142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides-de-choix","category-articles-proteines"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Combien de prot\u00e9ines par jour ? Calculez vos besoins !<\/title>\n<meta name=\"description\" content=\"Combien de prot\u00e9ines par jour ? 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