{"id":1197,"date":"2026-09-18T14:05:24","date_gmt":"2026-09-18T13:05:24","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=1197"},"modified":"2026-09-18T14:05:25","modified_gmt":"2026-09-18T13:05:25","slug":"quand-prendre-whey","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/quand-prendre-whey\/","title":{"rendered":"Quand prendre de la whey pour optimiser ses r\u00e9sultats&nbsp;? Le guide complet\u00a0"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Le meilleur moment pour prendre de la whey fait d\u00e9bat depuis vingt ans, et la r\u00e9ponse a chang\u00e9. Ce guide passe en revue chaque moment de la journ\u00e9e, du r\u00e9veil au coucher, avec ce que disent r\u00e9ellement les \u00e9tudes. Vous saurez quand consommer votre whey, en quelle quantit\u00e9, et ce qui compte vraiment.<\/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>Timing moins d\u00e9cisif<\/strong>&nbsp;: Le total de prot\u00e9ines quotidien compte davantage que l\u2019heure exacte de prise de la whey.<\/li>\n\n\n\n<li><strong>Apr\u00e8s l\u2019entra\u00eenement, une option pratique<\/strong>&nbsp;: La prise de whey apr\u00e8s la s\u00e9ance peut \u00eatre utile pour compl\u00e9ter les apports en prot\u00e9ines, mais elle n\u2019est pas indispensable.&nbsp;<\/li>\n\n\n\n<li><strong>Collation efficace<\/strong>&nbsp;: Un shaker entre les repas aide \u00e0 r\u00e9partir les prot\u00e9ines sur la journ\u00e9e et \u00e0 \u00e9viter un apport trop concentr\u00e9 le soir.<\/li>\n\n\n\n<li><strong>Jours de repos inclus<\/strong>&nbsp;: Les besoins prot\u00e9iques restent quotidiens, car la r\u00e9cup\u00e9ration musculaire se poursuit m\u00eame sans s\u00e9ance d\u2019entra\u00eenement.<\/li>\n\n\n\n<li><strong>Dose raisonnable<\/strong>&nbsp;: Une \u00e0 deux prises par jour suffisent souvent, avec environ 20 \u00e0 30 g de poudre par shaker.<\/li>\n\n\n\n<li><strong>Objectif \u00e0 adapter<\/strong>&nbsp;: Prise de masse, s\u00e8che, d\u00e9but en musculation ou simple manque d\u2019apports orientent le moment et le type de whey \u00e0 privil\u00e9gier.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c0531589\"><h2 class=\"uagb-heading-text\">Qu&rsquo;est-ce que la whey prot\u00e9ine&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La <a href=\"https:\/\/www.nutrixeal.fr\/expertise\/a-quoi-sert-whey\/\">whey prot\u00e9ine<\/a>, ou prot\u00e9ine de lactos\u00e9rum, est la fraction soluble du lait. Cette prot\u00e9ine se compose de b\u00eata-lactoglobulines, d&rsquo;alpha-lactalbumines et de fractions mineures.<sup>[1]<\/sup>\u00a0La whey tire sa r\u00e9putation de sa richesse en acides amin\u00e9s essentiels, en particulier les BCAA, dont la leucine, 50 \u00e0 75 % plus abondante que dans les autres sources de prot\u00e9ines.<sup>[1]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-71c0e1ed\"><h2 class=\"uagb-heading-text\">Quels sont les diff\u00e9rents types de whey (concentr\u00e9, isolat, hydrolysat)&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Trois types de whey coexistent, issus du m\u00eame lactos\u00e9rum mais purifi\u00e9s diff\u00e9remment. La <a href=\"https:\/\/www.nutrixeal.fr\/614-whey-concentree-nutratrail.html\">whey concentr\u00e9e<\/a> contient de 29 \u00e0 89 % de prot\u00e9ines selon la filtration, avec du lactose et des graisses r\u00e9siduelles.<sup>[1]<\/sup>&nbsp;<a href=\"https:\/\/www.nutrixeal.fr\/576-whey-isolate-bio-riche-en-proteines-non-denaturees.html\">L&rsquo;isolat <\/a>monte \u00e0 90 % et ne garde presque plus de lactose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;hydrolysat va plus loin&nbsp;: cette <a href=\"https:\/\/www.nutrixeal.fr\/235-proteines-en-poudre\">prot\u00e9ine en poudre<\/a> est pr\u00e9-d\u00e9coup\u00e9e en peptides plus courts, ce qui acc\u00e9l\u00e8re son assimilation. L&rsquo;avantage reste marginal pour la plupart des pratiquants de musculation, et son co\u00fbt \u00e9lev\u00e9 le r\u00e9serve \u00e0 des situations pr\u00e9cises.<\/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\">Ces trois types de whey apportent les m\u00eames acides amin\u00e9s, BCAA compris. Ce qui change, c&rsquo;est la proportion de lactose, de glucides et de mati\u00e8res grasses, pas la nature de la prot\u00e9ine.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Le type de whey retenu p\u00e8se donc moins sur le r\u00e9sultat que la r\u00e9gularit\u00e9 avec laquelle vous allez la consommer.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-53c35b8d\"><h2 class=\"uagb-heading-text\">Les moments cl\u00e9s pour consommer de la whey<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-bb863a91\"><h3 class=\"uagb-heading-text\">Le matin&nbsp;: d\u00e9marrer la journ\u00e9e avec un apport prot\u00e9ique<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le petit d\u00e9jeuner \u00e0 la fran\u00e7aise est souvent le repas le plus pauvre en prot\u00e9ines. Un shaker de whey le matin r\u00e9\u00e9quilibre simplement la journ\u00e9e, surtout si vos matins se limitent \u00e0 des glucides.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s une nuit sans manger, le corps n&rsquo;a re\u00e7u aucun acide amin\u00e9 depuis plusieurs heures. Prendre une dose de whey au lever relance l&rsquo;arriv\u00e9e de prot\u00e9ines, sans que cela rel\u00e8ve de l&rsquo;urgence&nbsp;: des \u0153ufs remplissent la m\u00eame fonction, et ce geste reste un choix de commodit\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Son int\u00e9r\u00eat est donc pratique avant tout. Cette prot\u00e9ine en poudre se pr\u00e9pare en trente secondes, se dig\u00e8re rapidement, et convient aux personnes qui n&rsquo;ont pas faim au r\u00e9veil. Le tissu musculaire, lui, ne r\u00e9clame rien de particulier \u00e0 cette heure.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-72262b69\"><h3 class=\"uagb-heading-text\">Avant l&rsquo;entra\u00eenement&nbsp;: pr\u00e9parer le corps \u00e0 l&rsquo;effort<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Consommer de la whey avant une s\u00e9ance pose une question de confort digestif autant que de nutrition. Sa digestion est rapide&nbsp;: ing\u00e9r\u00e9e seule, la whey prot\u00e9ine provoque une \u00e9l\u00e9vation forte mais br\u00e8ve des acides amin\u00e9s du sang, l\u00e0 o\u00f9 la cas\u00e9ine produit un plateau prolong\u00e9.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une prise 60 \u00e0 90 minutes avant l&rsquo;effort laisse le temps \u00e0 la digestion de se faire, sans lourdeur pendant la s\u00e9ance. Le corps dispose alors des acides amin\u00e9s de la whey au moment o\u00f9 le travail musculaire commence.<\/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\">Avant ou apr\u00e8s l&rsquo;entra\u00eenement, l&rsquo;\u00e9cart mesur\u00e9 sur les adaptations musculaires est faible. Le total prot\u00e9ique de la journ\u00e9e p\u00e8se davantage que l&rsquo;horaire pr\u00e9cis o\u00f9 vous allez prendre de la whey.<sup>[3]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Si vous vous entra\u00eenez t\u00f4t sans avoir mang\u00e9, prendre sa prot\u00e9ine avant l&rsquo;effort a plus d&rsquo;int\u00e9r\u00eat qu&rsquo;un shaker aval\u00e9 trois heures plus tard. Le moment id\u00e9al d\u00e9pend donc surtout de votre organisation.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5009181e\"><h3 class=\"uagb-heading-text\">Apr\u00e8s l&rsquo;entra\u00eenement&nbsp;: la fen\u00eatre anabolique<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est le moment le plus comment\u00e9 pour la whey, et celui sur lequel les recommandations ont le plus \u00e9volu\u00e9. L&rsquo;id\u00e9e d&rsquo;une fen\u00eatre anabolique de trente minutes apr\u00e8s la s\u00e9ance, au-del\u00e0 de laquelle tout serait perdu, ne r\u00e9siste pas aux donn\u00e9es r\u00e9centes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La revue de r\u00e9f\u00e9rence conclut que les muscles restent sensibilis\u00e9s \u00e0 l&rsquo;arriv\u00e9e de prot\u00e9ines bien plus longtemps qu&rsquo;on ne le pensait, et que cette phase de r\u00e9cup\u00e9ration se compte en heures.<sup>[3]<\/sup>&nbsp;La r\u00e9cup\u00e9ration musculaire s&rsquo;\u00e9tale donc sur un temps long, et aucun effet sur la r\u00e9cup\u00e9ration n&rsquo;est \u00e9tabli pour la whey en tant que telle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est sur ce terrain que\u00a0les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire, \u00e0 condition que le total quotidien soit atteint. Consommer sa whey dans l&rsquo;heure qui suit reste une habitude commode, utile pour ne pas oublier une prise, mais ce n&rsquo;est pas une obligation biologique.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-04014d3c\"><h3 class=\"uagb-heading-text\">En collation&nbsp;: combler les apports prot\u00e9iques entre les repas<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est sans doute l&rsquo;usage le plus sous-estim\u00e9 de la whey. R\u00e9partir ses prises de whey sur quatre \u00e0 cinq fois par jour vaut mieux que de tout concentrer sur deux repas, parce que chaque prise sollicite la synth\u00e8se musculaire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une dose d&rsquo;environ 20 g de prot\u00e9ines de bonne qualit\u00e9 suffit \u00e0 porter cette synth\u00e8se musculaire \u00e0 son maximum chez le jeune adulte.<sup>[4]<\/sup>&nbsp;Un shaker de whey en milieu d&rsquo;apr\u00e8s-midi remplit exactement ce r\u00f4le.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consommer de la whey en collation pr\u00e9sente un autre atout, pratique celui-l\u00e0&nbsp;: cette prot\u00e9ine se transporte, ne demande ni r\u00e9frig\u00e9ration ni pr\u00e9paration, et permet d&rsquo;\u00e9viter les produits sucr\u00e9s quand la faim arrive.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-93cadd04\"><h3 class=\"uagb-heading-text\">Le soir et avant le coucher&nbsp;: soutenir la r\u00e9g\u00e9n\u00e9ration musculaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La nuit repr\u00e9sente la plus longue p\u00e9riode sans manger, souvent huit heures. C&rsquo;est pendant ce je\u00fbne prolong\u00e9 que le catabolisme, la d\u00e9gradation des prot\u00e9ines de l&rsquo;organisme, prend le dessus sur la synth\u00e8se musculaire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce ph\u00e9nom\u00e8ne est naturel et ne signifie pas qu\u2019il soit n\u00e9cessaire de consommer des prot\u00e9ines avant le coucher. L\u2019essentiel reste de couvrir ses besoins sur l\u2019ensemble de la journ\u00e9e. Selon les habitudes et les objectifs, une source de prot\u00e9ines peut simplement \u00eatre int\u00e9gr\u00e9e au d\u00eener.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0200ea1b\"><h2 class=\"uagb-heading-text\">Faut-il prendre de la whey les jours de repos&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Oui, et c&rsquo;est un point que beaucoup n\u00e9gligent. Les besoins en prot\u00e9ines ne s&rsquo;arr\u00eatent pas avec l&rsquo;entra\u00eenement&nbsp;: la reconstruction des fibres musculaires se poursuit pendant les jours de repos, souvent m\u00eame davantage. La r\u00e9cup\u00e9ration musculaire ne conna\u00eet pas de jour f\u00e9ri\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9f\u00e9rence pour un adulte s&rsquo;\u00e9tablit \u00e0 0,83 g de prot\u00e9ines par kilo et par jour, et les sportifs se situent entre 1,2 et 2 g.<sup>[5]<\/sup><sup>[6]<\/sup>&nbsp;Ces besoins sont quotidiens, pas hebdomadaires, et le muscle ne fait pas la diff\u00e9rence entre un lundi et un dimanche.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prendre moins de prot\u00e9ines les jours de repos revient \u00e0 annuler une partie du travail fourni le reste de la semaine. Si votre alimentation couvre vos besoins ces jours-l\u00e0, la whey devient inutile&nbsp;: c&rsquo;est un compl\u00e9ment, pas une obligation.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e856d6ac\"><h2 class=\"uagb-heading-text\">Quel dosage de whey par jour et par prise&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Deux chiffres suffisent. Par prise, comptez 20 \u00e0 30 g de poudre, soit environ 20 \u00e0 25 g de prot\u00e9ines selon le type de whey. Au-del\u00e0, l&rsquo;exc\u00e9dent est oxyd\u00e9 plut\u00f4t qu&rsquo;utilis\u00e9 par les muscles pour construire de la masse musculaire.<sup>[4]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour la quantit\u00e9 quotidienne, partez du total \u00e0 atteindre. Un pratiquant de musculation de 80 kg visant 1,6 g de prot\u00e9ines par kilo de poids a besoin de 128 g de prot\u00e9ines par jour.<sup>[6]<\/sup>&nbsp;Une alimentation ordinaire en couvre g\u00e9n\u00e9ralement 80 \u00e0 100 g, et la whey compl\u00e8te le reste.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une \u00e0 deux doses de whey prot\u00e9ine suffisent dans la grande majorit\u00e9 des cas.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-7fbe424f\"><h2 class=\"uagb-heading-text\">Comment pr\u00e9parer et consommer sa whey pour une efficacit\u00e9 maximale&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Comptez 250 \u00e0 300 ml de liquide par dose de whey. L&rsquo;eau acc\u00e9l\u00e8re la vidange gastrique et donne une texture l\u00e9g\u00e8re&nbsp;; le lait ralentit la digestion de la prot\u00e9ine, apporte des glucides et am\u00e9liore le go\u00fbt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tout d\u00e9pend de quand vous allez consommer votre whey&nbsp;: de l&rsquo;eau autour de la s\u00e9ance pour une assimilation rapide, du lait le soir pour une lib\u00e9ration plus longue des acides amin\u00e9s.<\/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\">Versez toujours le liquide dans le shaker avant la poudre. Dans l&rsquo;ordre inverse, la whey colle au fond et forme des grumeaux que l&rsquo;agitation ne dissout plus.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Rincez le shaker aussit\u00f4t, car les r\u00e9sidus de lait fermentent vite. \u00c9vitez enfin l&rsquo;eau tr\u00e8s chaude, qui d\u00e9nature la prot\u00e9ine et alt\u00e8re la texture de la whey.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-127d4179\"><h2 class=\"uagb-heading-text\">Int\u00e9grer la whey \u00e0 votre alimentation selon vos objectifs<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0e6b3b5f\"><h3 class=\"uagb-heading-text\">Whey pour la prise de masse&nbsp;: quand et comment&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">En prise de masse, l&rsquo;enjeu consiste \u00e0 atteindre un surplus calorique tout en couvrant des besoins \u00e9lev\u00e9s en prot\u00e9ines. Manger suffisamment devient parfois la vraie difficult\u00e9, et la whey prot\u00e9ine sert alors de renfort liquide pour prendre de la masse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La whey concentr\u00e9e convient bien \u00e0 une prise de masse&nbsp;: ses glucides et ses lipides r\u00e9siduels ajoutent des calories utiles. Pr\u00e9par\u00e9e au lait, une dose de whey apporte facilement 300 kcal, utiles quand il faut prendre de la masse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Placez vos doses de whey l\u00e0 o\u00f9 l&rsquo;app\u00e9tit manque&nbsp;: au lever, en collation, ou juste apr\u00e8s l&rsquo;entra\u00eenement. Deux shakers ajoutent environ 50 g de prot\u00e9ines sans sensation de repas suppl\u00e9mentaire, ce qui aide \u00e0 tenir les quantit\u00e9s sur toute la dur\u00e9e de la prise de masse.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ea0fa6d0\"><h3 class=\"uagb-heading-text\">Whey pour la s\u00e8che et la perte de poids&nbsp;: strat\u00e9gies et moments cl\u00e9s<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une perte de poids repose sur un d\u00e9ficit \u00e9nerg\u00e9tique, jamais sur un compl\u00e9ment. a whey n\u2019a pas d\u2019effet amaigrissant direct. En revanche, en tant que source de prot\u00e9ines, elle peut favoriser une sensation de sati\u00e9t\u00e9 \u00e0 court terme et aider certaines personnes \u00e0 mieux g\u00e9rer leur faim. Cet effet varie toutefois selon les individus et ne garantit ni une r\u00e9duction des apports \u00e9nerg\u00e9tiques ni une perte de poids.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;int\u00e9r\u00eat de la whey en s\u00e8che est arithm\u00e9tique&nbsp;: \u00e0 quantit\u00e9 de prot\u00e9ines \u00e9gale, un isolat contient moins de glucides et de mati\u00e8res grasses, ce qui p\u00e8se sur la masse grasse vis\u00e9e. Quand chaque calorie compte, l&rsquo;\u00e9cart finit par peser.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le maintien de la masse musculaire pendant une s\u00e8che justifie de garder un apport \u00e9lev\u00e9 en prot\u00e9ines, jusqu&rsquo;\u00e0 2 g par kilogramme.<sup>[6]<\/sup> Prendre de la whey en collation reste le cr\u00e9neau id\u00e9al, quand la faim se fait le plus sentir. Une prise environ 30 minutes avant un repas peut \u00e9galement \u00eatre envisag\u00e9e pour mieux g\u00e9rer la faim et \u00e9viter d\u2019arriver \u00e0 table avec un app\u00e9tit trop important.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-2ae0ccde\"><h3 class=\"uagb-heading-text\">Whey pour les d\u00e9butants en musculation&nbsp;: conseils essentiels<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Premier conseil&nbsp;: Avant de choisir une whey, il est utile de faire le point sur son alimentation et ses besoins en prot\u00e9ines. Lorsque les apports sont difficiles \u00e0 couvrir uniquement avec les repas, la whey repr\u00e9sente une solution simple et pratique pour les compl\u00e9ter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour commencer, une portion par jour peut \u00eatre suffisante, apr\u00e8s l\u2019entra\u00eenement ou en collation selon les habitudes et les besoins. Une whey classique, bien tol\u00e9r\u00e9e et adapt\u00e9e au budget, convient g\u00e9n\u00e9ralement tr\u00e8s bien pour d\u00e9buter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deuxi\u00e8me conseil&nbsp;: La whey ne remplace pas un entra\u00eenement r\u00e9gulier, mais elle peut l\u2019accompagner efficacement. Gr\u00e2ce \u00e0 sa richesse en prot\u00e9ines, elle contribue \u00e0 stimuler la synth\u00e8se des prot\u00e9ines musculaires apr\u00e8s l\u2019effort et peut soutenir le d\u00e9veloppement de la masse musculaire lorsqu\u2019elle est associ\u00e9e \u00e0 un programme de renforcement adapt\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-cce81f32\"><h3 class=\"uagb-heading-text\">Whey pour les femmes&nbsp;: sp\u00e9cificit\u00e9s et recommandations<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les r\u00e9f\u00e9rences nutritionnelles s&rsquo;expriment par kilogramme de poids et ne distinguent pas les sexes.<sup>[5]<\/sup>&nbsp;Les besoins d&rsquo;une femme de 60 kg sont ceux d&rsquo;une personne de 60 kg, soit environ 50 g de prot\u00e9ines quotidiennes au repos, davantage avec une activit\u00e9 sportive r\u00e9guli\u00e8re.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La crainte d&rsquo;une prise de volume musculaire excessive ne repose sur rien&nbsp;: la whey est un aliment prot\u00e9ique, sans action hormonale. La prise de volume musculaire d\u00e9pend de l&rsquo;entra\u00eenement, du profil hormonal et du temps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deux situations demandent un avis m\u00e9dical plut\u00f4t qu&rsquo;un ajustement personnel&nbsp;: la grossesse et l&rsquo;allaitement, o\u00f9 les besoins augmentent et o\u00f9 les compl\u00e9ments alimentaires se discutent avec un professionnel de sant\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d332d24b\"><h2 class=\"uagb-heading-text\">Les questions fr\u00e9quentes sur la prise de whey<\/h2><\/div>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1787566527976\"><strong class=\"schema-faq-question\">La whey fait-elle maigrir&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Non. Seul un d\u00e9ficit \u00e9nerg\u00e9tique fait perdre du poids. La whey aide \u00e0 couvrir ses besoins prot\u00e9iques pendant un r\u00e9gime, ce qui est diff\u00e9rent d&rsquo;un effet sur la perte de poids.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1787566553825\"><strong class=\"schema-faq-question\">Peut-on prendre de la whey sans faire de sport&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Oui, la whey prot\u00e9ine est une source de prot\u00e9ines comme une autre, \u00e0 consommer selon ses besoins. Elle n&rsquo;a d&rsquo;int\u00e9r\u00eat que si votre alimentation ne couvre pas vos besoins, que vous soyez sportif ou non.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1787566564347\"><strong class=\"schema-faq-question\">La whey est-elle dangereuse pour la sant\u00e9&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Chez l&rsquo;adulte en bonne sant\u00e9, les quantit\u00e9s usuelles de cette prot\u00e9ine ne posent pas de probl\u00e8me document\u00e9. En cas d&rsquo;atteinte r\u00e9nale ou h\u00e9patique connue, l&rsquo;apport en prot\u00e9ines se r\u00e8gle avec un m\u00e9decin.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1787566577217\"><strong class=\"schema-faq-question\">Quel est le temps de digestion de la whey&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Une \u00e0 deux heures. Le pic d&rsquo;acides amin\u00e9s de la whey survient rapidement dans le sang, puis retombe.<sup>[2]<\/sup><\/p> <\/div> <\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e49e4caa\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Patel S. Emerging trends in nutraceutical applications of whey protein and its derivatives. Journal of Food Science and Technology, 2015;52(11):6847-6858. DOI 10.1007\/s13197-015-1894-0.<\/li>\n\n\n\n<li>Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufr\u00e8re B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 1997;94(26):14930-14935. DOI 10.1073\/pnas.94.26.14930.<\/li>\n\n\n\n<li>Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 2013;10:5. DOI 10.1186\/1550-2783-10-5.<\/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. 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>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<\/ol>\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Le meilleur moment pour prendre de la whey fait d\u00e9bat depuis vingt ans, et la r\u00e9ponse a chang\u00e9. Ce guide passe en revue chaque moment de la journ\u00e9e, du r\u00e9veil au coucher, avec ce que disent r\u00e9ellement les \u00e9tudes. Vous saurez quand consommer votre whey, en quelle quantit\u00e9, et ce qui compte vraiment. Qu&rsquo;est-ce que [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1205,"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":[50],"tags":[],"class_list":["post-1197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Quand prendre la whey ? Le meilleur moment pour un gain optimal<\/title>\n<meta name=\"description\" content=\"Quand prendre de la whey ? 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scientifique Nutrixeal","author_link":"https:\/\/www.nutrixeal.fr\/expertise\/author\/equipe-scientifique\/"},"uagb_comment_info":0,"uagb_excerpt":"Le meilleur moment pour prendre de la whey fait d\u00e9bat depuis vingt ans, et la r\u00e9ponse a chang\u00e9. Ce guide passe en revue chaque moment de la journ\u00e9e, du r\u00e9veil au coucher, avec ce que disent r\u00e9ellement les \u00e9tudes. Vous saurez quand consommer votre whey, en quelle quantit\u00e9, et ce qui compte vraiment. Qu&rsquo;est-ce que\u2026","_links":{"self":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/1197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/comments?post=1197"}],"version-history":[{"count":4,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/1197\/revisions"}],"predecessor-version":[{"id":1447,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/1197\/revisions\/1447"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/media\/1205"}],"wp:attachment":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/media?parent=1197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/categories?post=1197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/tags?post=1197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}