00:00Today, I'm going to talk to you about the few products that athletes use,
00:03and especially in bodybuilding, to really get things straight.
00:08Welcome to Jean-Michel Cohen's channel,
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00:23People who do sports, and more specifically bodybuilding,
00:27they use four types of products frequently.
00:29I'm going to talk about traditional products,
00:31such as minerals, oligosaccharides, etc.
00:34But they use proteins, and whey protein.
00:37They use creatine.
00:39They use amino acids, which we call BCAA.
00:43And they use CLAs, which is linoleic acid.
00:46So I'm going to explain to you what it's for.
00:47The first and most useful one is probably proteins.
00:50So what is whey protein?
00:52It's milk protein.
00:53Why do we use this protein?
00:55One, because it's easy to use.
00:57First, there's a lot of milk production, so it's easy.
00:59It's easy to isolate and capture from milk, or small milk.
01:03It's easy to capture proteins and sell them in the form of powder,
01:06whether it's whey protein or casein.
01:08These are proteins of high biological value.
01:11Every protein is made of an amino acid chain.
01:14That means that in proteins of high biological value,
01:16we find all the amino acids.
01:18The essential amino acids that our body doesn't know how to produce,
01:22and the non-essential amino acids that our body knows how to produce
01:26from other amino acids, especially essential ones,
01:29and even other products.
01:30The two proteins of the highest biological value
01:33are egg whites and milk.
01:36These are two proteins of high biological value.
01:37It's not discussed, it's like that.
01:39Then, the second criterion of a protein,
01:41if you want to be very efficient,
01:43is to know what is the relationship between essential and non-essential amino acids.
01:47It is said that a ratio of 2.8 would generally be the most favorable.
01:51It's complicated to obtain.
01:52You'd have to make a mixture of amino acids.
01:54That would cost you a fortune.
01:55That's why we can settle for whey protein.
01:58How much protein should one take per day?
02:00A normal person, that is,
02:02someone who doesn't have an extraordinary sport activity,
02:04but still has one,
02:05should take about 1 gram of protein per kilogram of weight and per day
02:10up to 1.2 or 1.3 grams.
02:12As you progress in your sport activity,
02:16you can increase this dose so as not to exceed
02:192.2 to 2.4 grams of protein per kilogram of weight and per day.
02:23When I say that,
02:25I mean not only the proteins that we take in the form of protein powder,
02:29we're going to summarize things like that,
02:31but also the proteins that we consume in our diet,
02:33which come from two sources.
02:34Animal proteins, which contain all proteins,
02:37all amino acids, essential and non-essential,
02:41but which are not of high biological value,
02:42like milk or egg whites.
02:44And then also the proteins that we find in vegetables,
02:46which are not at all of high biological value,
02:48but which still contain some.
02:50So that means it's no use
02:52taking a ton of protein powder
02:55because you consume it in your diet,
02:56and especially a sportsman who has to eat properly.
03:00In his diet, he should normally have 15 to 20% protein.
03:04Let's say 3,000 calories,
03:05that would be 600 calories in the form of protein.
03:07He would already have 150 grams.
03:09On the other hand, if this guy weighs 80 kilos,
03:11he has the right to gain up to 200 grams of protein.
03:14Yes, it's worth taking protein.
03:15So the recommended dose is from 30 to 60 grams.
03:19People who eat protein
03:21thinking that it's because they eat a lot of protein
03:23that they will develop, or arrange,
03:26or repair their muscle mass are wrong.
03:28Excess protein, the body knows what to do with it.
03:30It will turn it into sugar.
03:32And if there is an excess of sugar,
03:33it will turn it into fat.
03:35How do I choose my protein powder?
03:37In fact, my question is silly
03:40because the quality of the protein powder
03:42depends mainly on the amount of protein inside.
03:47If I want a good protein powder,
03:49I must have at least 80 to 85% protein powder inside.
03:54I must not have anything else.
03:56When I start to have sugar,
03:57mixtures, even if I put fatty acids, sugar, etc.,
04:01it's not good.
04:02So my protein powder
04:04must be made of whey protein,
04:06of casein,
04:07possibly mixed with egg white powder.
04:09It's also done, but it doesn't dilute very well.
04:11And we must have at least 85% protein
04:15in the powder box we buy.
04:17If we don't have 85% protein,
04:18I really don't see the point of buying this.
04:20The second product I would like to talk to you about is creatine.
04:24So there are a lot of people who talk about creatine
04:26and there are a lot of athletes who take it.
04:29What is it really for?
04:30First of all, there is not just one creatine.
04:32There are several types of creatine.
04:33Anhydrous creatine, monohydrate creatine,
04:36creatine in the form of creatine citrate.
04:40In fact, all these products are still creatine.
04:42My preference goes to creatine monohydrate,
04:45but it's a small difference that won't change the quality of the product that is consumed.
04:51In fact, I'm going to be a little complicated.
04:52It improves the production of ATP in the cell.
04:55That means it improves the amount of electricity contained in the cell.
05:00And you can easily understand that if it improves the amount of electricity in the cell,
05:03it improves the functioning and energy of the cell.
05:06It has two particularities.
05:09It improves muscle performance in anaerobics,
05:12that is, when there is a decrease in oxygen,
05:14which is frequent when you do sports,
05:16because at some point, finally, there is a decrease in oxygen.
05:19So it improves cellular performance.
05:21And it improves the amount of phosphocreatine,
05:24sorry to be complicated, inside the cell,
05:26which improves the performance of this cell by about 20%.
05:31Not bad, right?
05:32Those who sell you creatine say that it increases muscle mass.
05:35It's not exactly true.
05:36In fact, it increases the water that is contained in the muscle.
05:39As you have more water in the muscle, you stretch the fiber.
05:43And it is the stretch of the fiber that gives this notion of muscle mass.
05:46So it's half true, half false.
05:48It is true that some say that it increases rehydration or dehydration.
05:52In fact, there was nothing proven inside,
05:55because it can perhaps increase cellular hydration
05:58and decrease hydration inside the fluids.
06:02But in fact, no.
06:02We found experimentally that it didn't change much.
06:05So there is no problem at this level.
06:06Often, when we do dosing in people who have taken creatine,
06:11we observe an increase in creatinine,
06:13i.e. the product that we use to measure the renal function.
06:16In fact, it's true that it will increase,
06:19but it doesn't really mean anything in terms of renal disease.
06:22Although I always recommend not to do prolonged treatments of this type of product.
06:27First, because it interacts with many other products.
06:30And then because it's not worth it.
06:32When the soup is salty, you shouldn't add more.
06:34So that means that at some point,
06:36we got an improvement thanks to creatine.
06:39Well, that's fine.
06:40We can do a three-week treatment.
06:41And then we're going to stop for 15 days or three weeks.
06:43And we will eventually resume 15 days or three weeks later.
06:45Because the muscle work that you do when you do sport,
06:48whatever the sport, is still the most efficient.
06:51During tests that were carried out in sports institutes,
06:54we noticed that it increased, in the case of creatine,
06:58we increased the average power of the exercises developed.
07:02So it's a good product.
07:03In fact, you shouldn't overdo it.
07:04But it's a good product that is interesting
07:06both to improve the cell's work,
07:10to make it extremely efficient,
07:12and at the same time to increase the muscle volume,
07:16even if it's described.
07:17Amino acids are about 35% of the proteins found in the muscle.
07:22So it's really important.
07:23It is also said that they represent 40% of the food we consume.
07:27There are a number of three.
07:29Leucine, isoleucine and valine.
07:31So these are essential amino acids.
07:33That is, our body does not know how to make them.
07:36They are interesting to add to the diet of the athlete.
07:38Why?
07:39Because we get the guarantee of having the sufficient amount
07:43in our diet of essential amino acids.
07:46But they also have another effect.
07:48And that has been proven.
07:49They increase cellular hyper-excitability.
07:52So that means it's the explosiveness we're looking for
07:55with the amino acids.
07:57So that means that this combination of amino acids and creatine
07:59is not so bad.
08:01Since on the one hand, we increase muscle power.
08:03On the other hand, we increase muscle explosiveness.
08:06It's still worth it.
08:07Unlike creatine, on which I ask for a limitation in time
08:11and in the quantities taken.
08:12Amino acids, as we commonly have in the diet.
08:15If we take too much, they will be transformed.
08:18So it's not very serious.
08:19So there is no limit.
08:20It can complete the whey protein.
08:22Why?
08:23Because whey proteins are often proteins of...
08:25are proteins of small d.
08:27So that means that the levels of amino acids are not going to move.
08:29So we can increase them.
08:30We're going to promote muscle explosiveness.
08:33The fourth product,
08:35but in fact it's linoleic acid.
08:37It's a fatty acid.
08:38I'm much more reserved.
08:39I'll explain why.
08:40The selling point of these products is to increase the lean mass,
08:44reduce the fat mass and cut the appetite.
08:46So there are a lot of athletes who do that
08:48to get a weight reduction
08:50by keeping the muscle mass or increasing the muscle mass.
08:54Is it really true?
08:55Linoleic acid, we find it in food.
08:57You have it in avocados, in the natural state.
08:59That's why a lot of people take it regularly.
09:01It is said that it could be used to counter overweight.
09:04So that's the reason to take it.
09:06And some have said that it could help prevent cancer.
09:11This has never been proven.
09:13So be careful with this allegation.
09:15The best results we've got with whey,
09:18as long as these results are worth the cost,
09:20it was essentially for people over 44 years old.
09:23And ideally for people over 65 years old.
09:25So if you're over 65 or over 44 years old,
09:28you can actually use linoleic acid, whey,
09:31from time to time at a very moderate dose.
09:34That means you just need to take a one-week treatment a month.
09:36That's more than enough.
09:38In fact, what we noticed is that when we combined creatine with whey,
09:42we had an improvement in athletic performance,
09:46but only in people over 60 years old.
09:49So if you're young, don't take that.
09:51The problem with whey is that if there are positive effects,
09:54there are undesirable effects.
09:56We noticed that insulin resistance increased by about 20%.
10:00So it's not great.
10:01And we also noticed that it increases oxidative stress,
10:04which accelerates cell aging.
10:06So the four products I just mentioned,
10:08if I completely agree with whey protein,
10:11there's no problem, I gave you the advice.
10:13If I agree with creatine, there's no problem.
10:16If I agree with amino acids, there's no problem.
10:20However, I ask you to be very careful with whey.
10:23In my opinion, if you are under 60 years old,
10:25don't use this product, it's not very useful.
10:27If you liked this video,
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10:32You can comment, you can criticize.
10:34And of course, you can give me recommendations for the next videos.
10:36And I'll see you soon, friends!
10:55Thank you for watching!
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