{"id":481,"date":"2023-09-30T09:00:15","date_gmt":"2023-09-30T07:00:15","guid":{"rendered":"https:\/\/libradigest.com\/?p=481"},"modified":"2023-11-20T21:44:06","modified_gmt":"2023-11-20T19:44:06","slug":"conseils-de-proteines","status":"publish","type":"post","link":"https:\/\/libradigest.com\/fr\/conseils-de-proteines\/","title":{"rendered":"Conseils de prot\u00e9ines"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u00c9pisode 4<\/h2>\n\n\n<div id=\"2699332536\" class=\"castos-player dark-mode \" tabindex=\"0\" data-episode=\"3082\" data-player_id=\"2699332536\">\n\t<div class=\"player\">\n\t\t<div class=\"player__main\">\n\t\t\t<div class=\"player__artwork player__artwork-3082\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/libradigest.com\/wp-content\/uploads\/2023\/09\/libra.onair_.fr-004-Cover-1-150x150.png\"\n\t\t\t\t\t alt=\"libra\u202f\u00b7\u202fon\u00a0air\u202f\u00b7\u202ffr\"\n\t\t\t\t\t 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When the ready message is received by the post embed window, the\n\t\t\t * window will then (re-)send the height message right away.\n\t\t\t *\/\n\t\t\tsource.contentWindow.postMessage( {\n\t\t\t\tmessage: &#039;ready&#039;,\n\t\t\t\tsecret: secret\n\t\t\t}, &#039;*&#039; );\n\t\t}\n\t}\\n\\n\twindow.addEventListener( &#039;message&#039;, window.wp.receiveEmbedMessage, false );\n\tdocument.addEventListener( &#039;DOMContentLoaded&#039;, onLoad, false );\n})( window, document );\n\/\/# sourceURL=https:\/\/libradigest.com\/wp-includes\/js\/wp-embed.js\n&lt;\/script&gt;\n'\n\t\t\t\t\t\t\t\t   title=\"Embed Code\"\n\t\t\t\t\t\t\t\t   class=\"input-embed input-embed-3082\" readonly\/>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<button class=\"copy-embed copy-embed-3082\" title=\"Copy Embed Code\" aria-label=\"Copy Embed Code\"><\/button>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\n\t\n\n\t<\/div>\n<div class=\"podcast_meta\"><aside><p>Abonnement\u00a0: <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/libra-\u00b7-on-air-\u00b7-fr\/id1709490073\" target=\"_blank\" title=\"Apple Podcasts\" class=\"podcast-meta-itunes\">Apple Podcasts<\/a> | <a href=\"https:\/\/open.spotify.com\/show\/7KcjTZE2CsVWtVfKE7IbZU\" target=\"_blank\" title=\"Spotify\" class=\"podcast-meta-itunes\">Spotify<\/a><\/p><\/aside><\/div>\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Pas le temps ?<\/summary>\n<ul class=\"wp-block-list\">\n<li class=\"\">La consommation moyenne de prot\u00e9ines en France est de 1,4 g\/kg de poids corporel\/jour, au-dessus de la recommandation de l\u2019EFSA de 0,83 g\/kg\/j.<\/li>\n\n\n\n<li class=\"\">Il n\u2019y a pas de consensus sur l\u2019Apport maximal tol\u00e9rable de prot\u00e9ines, mais certaines recommandations sugg\u00e8rent de ne pas d\u00e9passer 3 \u00e0 4 fois la dose minimale pour les personnes en bonne sant\u00e9.<\/li>\n\n\n\n<li class=\"\">Un r\u00e9gime comprenant 20&nbsp;% de prot\u00e9ines offre plusieurs avantages, dont un meilleur contr\u00f4le de l\u2019app\u00e9tit, un m\u00e9tabolisme l\u00e9g\u00e8rement accru et un gain de tissu musculaire maigre.<\/li>\n\n\n\n<li class=\"\">Pour optimiser l\u2019apport en prot\u00e9ines, il est conseill\u00e9 de les r\u00e9partir de mani\u00e8re plus \u00e9quilibr\u00e9e tout au long de la journ\u00e9e.<\/li>\n\n\n\n<li class=\"\">Diversifier ses sources de prot\u00e9ines permet d\u2019obtenir un \u00e9ventail complet d\u2019acides amin\u00e9s essentiels.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"is-style-dots wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">Le sujet d\u2019aujourd\u2019hui sera assez copieux&nbsp;: nous allons parler de notre besoin en prot\u00e9ines. Pourquoi donc commencer par ce nutriment&nbsp;? Et si je vous disais que le terme prot\u00e9ine est un <a href=\"https:\/\/www.dictionnaire-academie.fr\/article\/A9P4739\" target=\"_blank\" rel=\"noopener\" title=\"\">d\u00e9riv\u00e9 savant du grec<\/a><sup data-fn=\"2045a33b-35ae-43da-8ec0-657254e1fd49\" class=\"fn\"><a href=\"#2045a33b-35ae-43da-8ec0-657254e1fd49\" id=\"2045a33b-35ae-43da-8ec0-657254e1fd49-link\">1<\/a><\/sup>&nbsp;<em>pr\u00f4tos,<\/em>&nbsp;\u00ab&nbsp;premier&nbsp;\u00bb. Envisageons la probl\u00e9matique sous un angle sp\u00e9cifique&nbsp;: pensez-vous que nous (j\u2019entends dans une soci\u00e9t\u00e9 d\u00e9velopp\u00e9e) mangeons trop ou pas assez de prot\u00e9ines&nbsp;?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Besoin minimal et maximal en prot\u00e9ines<\/h3>\n\n\n\n<p class=\"\">Je rappelle rapidement que les prot\u00e9ines sont des macronutriments (nutriments dont on a besoin en quantit\u00e9s importantes, comme les mati\u00e8res grasses et les glucides) qui jouent plusieurs r\u00f4les essentiels, par exemple :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">structural, en participant au renouvellement des tissus, et<\/li>\n\n\n\n<li class=\"\">fonctionnel, en catalysant des r\u00e9actions sous forme d\u2019enzymes (digestives par ex.), en assurant la signalisation cellulaire sous forme d\u2019hormones, ou en se d\u00e9fendant contre les bact\u00e9ries et virus nocifs sous forme d\u2019anticorps&#8230;<\/li>\n<\/ul>\n\n\n\n<p class=\"\">Selon l\u2019INRAE (Institut national de recherche pour l\u2019agriculture, l\u2019alimentation et l\u2019environnement), la <a href=\"https:\/\/www.inrae.fr\/alimentation-sante-globale\/proteines-questions\" target=\"_blank\" rel=\"noopener\" title=\"\">consommation moyenne de prot\u00e9ines en France<\/a><sup data-fn=\"fc0a56dd-3e3b-4204-b8dc-10cd4b6ac0af\" class=\"fn\"><a href=\"#fc0a56dd-3e3b-4204-b8dc-10cd4b6ac0af\" id=\"fc0a56dd-3e3b-4204-b8dc-10cd4b6ac0af-link\">2<\/a><\/sup> est de 1,4&nbsp;g\/kg de poids corporel\/jour. Hors, selon l\u2019EFSA, le <strong><a href=\"https:\/\/www.efsa.europa.eu\/fr\/press\/news\/120209\" target=\"_blank\" rel=\"noopener\" title=\"\">besoin en prot\u00e9ines pour un adulte<\/a><\/strong><sup data-fn=\"af15c6b4-1e1f-4fd0-980b-3196dcbc6847\" class=\"fn\"><a href=\"#af15c6b4-1e1f-4fd0-980b-3196dcbc6847\" id=\"af15c6b4-1e1f-4fd0-980b-3196dcbc6847-link\">3<\/a><\/sup><strong> <\/strong>est de <strong>0,83&nbsp;g\/kg\/j<\/strong>. Donc c\u2019est bon, le sujet est clos, je peux rendre l\u2019antenne&nbsp;? \u00c9videmment que non&nbsp;!<\/p>\n\n\n\n<p class=\"\">Quand certaines personnes avancent qu\u2019on mange \u00ab&nbsp;trop&nbsp;\u00bb de prot\u00e9ines, ce qu\u2019elles disent r\u00e9ellement c\u2019est qu\u2019on mange plus que la quantit\u00e9 minimale de prot\u00e9ines recommand\u00e9e. Mais il ne semble pas y avoir de consensus sur l\u2019Apport maximal tol\u00e9rable. Certains recommandent \u201cpar bon sens\u201d de ne pas d\u00e9passer &#8211; pour des personnes en bonne sant\u00e9 &#8211; 3 voire 4 fois la dose minimale. Selon <a href=\"https:\/\/doi.org\/10.1681\/ASN.2020010028\" target=\"_blank\" rel=\"noopener\" title=\"\">une \u00e9tude<\/a> de 2020<sup data-fn=\"4c0a8a05-19f5-4558-b751-422995afbf1f\" class=\"fn\"><a href=\"#4c0a8a05-19f5-4558-b751-422995afbf1f\" id=\"4c0a8a05-19f5-4558-b751-422995afbf1f-link\">4<\/a><\/sup>, les personnes pr\u00e9sentant d\u00e9j\u00e0 un risque \u00e9lev\u00e9 de maladie r\u00e9nale devraient quant \u00e0 elles \u00e9viter une alimentation hyperprot\u00e9in\u00e9e et contr\u00f4ler cet apport avec leur m\u00e9decin traitant\u2026<\/p>\n\n\n\n<p class=\"\">Pour la parenth\u00e8se, afin de savoir o\u00f9 vous vous situez en termes de consommation de prot\u00e9ines, je vous recommande d\u2019utiliser une application de suivi comme <a href=\"https:\/\/www.libra.diet\/fr\" title=\"\">libra\u202f\u00b7\u202fdiet<\/a><sup data-fn=\"e414ad94-fa40-40e3-94f6-2018400cf3f6\" class=\"fn\"><a href=\"#e414ad94-fa40-40e3-94f6-2018400cf3f6\" id=\"e414ad94-fa40-40e3-94f6-2018400cf3f6-link\">5<\/a><\/sup>. Non seulement \u00e7a vous donne la quantit\u00e9 de prot\u00e9ines dans votre journ\u00e9e mais \u00e7a la compare \u00e0 vos besoins sp\u00e9cifiques\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Au-del\u00e0 du minimum, une alimentation riche en prot\u00e9ines<\/h3>\n\n\n\n<p class=\"\">Il y a en fait un r\u00e9el int\u00e9r\u00eat \u00e0 consommer plus de prot\u00e9ines que le strict n\u00e9cessaire. Prenons par exemple un r\u00e9gime qui tire 20\u00a0% de ses calories des prot\u00e9ines (au lieu d\u2019un minimum de 10\u00a0%). Il pr\u00e9sente plusieurs avantages, notamment un meilleur contr\u00f4le de l\u2019app\u00e9tit, un m\u00e9tabolisme l\u00e9g\u00e8rement accru et un gain de tissu musculaire (surtout pour ceux qui font du renforcement musculaire).<\/p>\n\n\n\n<p class=\"\">Comme vous en consommez probablement d\u00e9j\u00e0 plus (et pas trop), avant d\u2019augmenter encore votre apport en prot\u00e9ines, je vous conseillerais de l\u2019optimiser un peu. En effet, nous pouvons obtenir plus de b\u00e9n\u00e9fices en r\u00e9partissant les prot\u00e9ines plus \u00e9quitablement tout au long de la journ\u00e9e. Les Fran\u00e7ais, par exemple, consomment la majeure partie de leurs prot\u00e9ines quotidiennes lors du repas du soir. Equilibrer l\u2019apport en prot\u00e9ines entre les repas permettrait d\u2019en maximiser les bienfaits sans pour autant augmenter la quantit\u00e9 consomm\u00e9e. Par ailleurs, vous pourriez en incorporer syst\u00e9matiquement dans votre go\u00fbter\u2026<\/p>\n\n\n\n<p class=\"\">Petite info qui pourrait \u00eatre particuli\u00e8rement int\u00e9ressante pour les femmes en milieu de vie. Elle provient de 2 chercheurs australiens, Stephen Simpson et David Raubenheimer, qui travaillent sur ce qu\u2019ils appellent \u00ab&nbsp;<a href=\"https:\/\/doi.org\/10.1111\/j.1467-789X.2005.00178.x\" target=\"_blank\" rel=\"noopener\" title=\"\">l\u2019hypoth\u00e8se du levier prot\u00e9ique<\/a>&nbsp;\u00bb<sup data-fn=\"3ef6d76e-04d7-40ee-b685-d3884c5effcf\" class=\"fn\"><a href=\"#3ef6d76e-04d7-40ee-b685-d3884c5effcf\" id=\"3ef6d76e-04d7-40ee-b685-d3884c5effcf-link\">6<\/a><\/sup>. Ils prouvent que l\u2019augmentation du pourcentage de calories provenant des prot\u00e9ines lors de la m\u00e9nopause pourrait aider \u00e0 att\u00e9nuer la prise de poids, notamment autour du ventre, qui accompagne souvent cette transition. M\u00eame une augmentation modeste, de 15&nbsp;% \u00e0 18&nbsp;% des calories provenant des prot\u00e9ines, pourrait avoir une incidence.<\/p>\n\n\n\n<p class=\"\">Il faut cependant garder \u00e0 l\u2019esprit que si vous augmentez les calories provenant des prot\u00e9ines, vous devez diminuer les calories provenant d\u2019autres aliments pour \u00e9viter de prendre du poids. Heureusement, les calories provenant des prot\u00e9ines ont tendance \u00e0 nous rassasier plus longtemps que le m\u00eame nombre de calories provenant d\u2019autres nutriments.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prot\u00e9ines oui, viande pas forc\u00e9ment&#8230;<\/h3>\n\n\n\n<p class=\"\">Il est \u00e9galement important de se rappeler qu\u2019il ne faut pas confondre prot\u00e9ines et viande. Je pense que beaucoup de gens qui soutiennent que nous mangeons trop de prot\u00e9ines sont moins pr\u00e9occup\u00e9s par la quantit\u00e9 de prot\u00e9ines que par la quantit\u00e9 de viande que nous ing\u00e9rons.<\/p>\n\n\n\n<p class=\"\">Il est fort possible que la quantit\u00e9 de viande que nous consommons actuellement ne soit pas durable d\u2019un point de vue environnemental. <a href=\"https:\/\/doi.org\/10.3390\/su14073833\" target=\"_blank\" rel=\"noopener\" title=\"\">D\u2019aucuns<\/a><sup data-fn=\"d039dbcb-8d03-49f1-af7d-78540fc67c07\" class=\"fn\"><a href=\"#d039dbcb-8d03-49f1-af7d-78540fc67c07\" id=\"d039dbcb-8d03-49f1-af7d-78540fc67c07-link\">7<\/a><\/sup> soulignent que les terres, l\u2019eau et autres ressources que nous utilisons actuellement pour \u00e9lever de la viande pourraient nourrir beaucoup plus de personnes si nous les utilisions pour produire d\u2019autres types d\u2019aliments (hors fruits \u00e0 coque).<\/p>\n\n\n\n<p class=\"\">En outre, nous avons tendance \u00e0 consommer des prot\u00e9ines d\u2019une mani\u00e8re pas tr\u00e8s bonne, par exemple sous forme de viande transform\u00e9e (par ex. fum\u00e9e) qui contiennent des nitrates ou des carcinog\u00e8nes. Eviter ces aliments pourrait rendre votre alimentation plus saine, mais cela n\u2019a rien \u00e0 voir avec leur teneur en prot\u00e9ines.<\/p>\n\n\n\n<p class=\"\">Qui ne raffole pas de tartare de b\u0153uf peut \u00eatre rassur\u00e9&nbsp;: il est tout \u00e0 fait possible d\u2019augmenter son apport en prot\u00e9ines sans augmenter sa consommation de viande. Les \u0153ufs &#8211; sous toutes leurs formes (notamment \u00e0 la coque) &#8211; sont presque un aliment de base. Et ceux qui me connaissent savent que je ne jure que par le <span data-wp-title=\"Skyr\" data-wp-lang=\"fr\" data-wikipedia-preview=\"\" class=\"wmf-wp-with-preview\">Skyr<\/span><sup data-fn=\"3a6f64c3-3576-4ef5-bbf1-e898acd8f682\" class=\"fn\"><a href=\"#3a6f64c3-3576-4ef5-bbf1-e898acd8f682\" id=\"3a6f64c3-3576-4ef5-bbf1-e898acd8f682-link\">8<\/a><\/sup> en produits laitiers. Je me suis aussi peut-\u00eatre un peu am\u00e9ricanis\u00e9 parce que j\u2019adore le beurre de cacahu\u00e8tes en encas. En ap\u00e9ro sal\u00e9, vous pourriez \u00e9galement tenter le houmous. Enfin, l\u2019exemple que vous ne trouverez nulle part c\u2019est le velout\u00e9 de f\u00e8ves et pois cass\u00e9s au petit d\u00e9jeuner comme au souper, une recette marocaine appel\u00e9e <em>Bissara<\/em>.<\/p>\n\n\n\n<p class=\"\">Mieux encore, en <strong>diversifiant vos sources de prot\u00e9ines<\/strong> vous vous assurez de couvrir un maximum d\u2019acides amin\u00e9s essentiels&#8230;<\/p>\n\n\n\n<p class=\"\">Enfin, nous mangeons tout simplement trop de tout, y compris des prot\u00e9ines. R\u00e9duire les portions pourrait aider \u00e0 r\u00e9duire le surpoids et l\u2019ob\u00e9sit\u00e9. Mais ce n\u2019est pas une question de r\u00e9duction des prot\u00e9ines en soi. Il s\u2019agit de r\u00e9duire les calories. En fait, si vous voulez r\u00e9duire votre apport calorique, je vous sugg\u00e8re de r\u00e9duire d\u2019abord les calories provenant des sucres avant de commencer \u00e0 r\u00e9duire votre apport en prot\u00e9ines.<\/p>\n\n\n\n<hr class=\"is-style-dots wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">Rappelez-vous que vous consommez probablement assez de prot\u00e9ines et que vous pourriez mieux les r\u00e9partir dans la journ\u00e9e ou encore mieux les valoriser par de la musculation. Je ferai bient\u00f4t des focus sur la densit\u00e9 prot\u00e9ique, les poudres et barres prot\u00e9in\u00e9es ou simplement les diverses sources de prot\u00e9ines\u2026<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"\">Voici un&nbsp;<em>hack<\/em>&nbsp;perso&nbsp;: augmentez votre apport en prot\u00e9ines en mangeant plus\u2026 de c\u00e9r\u00e9ales compl\u00e8tes. Je m\u2019explique&nbsp;: figurez-vous qu\u2019il elles contiennent au moins 25&nbsp;% plus de prot\u00e9ines par rapport aux c\u00e9r\u00e9ales raffin\u00e9es&nbsp;! L\u2019id\u00e9al \u00e9tant de favoriser les sources bio car elles ont gard\u00e9 leur enveloppe ext\u00e9rieure o\u00f9 se d\u00e9posent une grande partie des pesticides&#8230;<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Fun Fact<\/h2>\n\n\n\n<p class=\"\">Les scientifiques ont conclu que la poule est apparue avant l\u2019\u0153uf. En effet, la prot\u00e9ine qui compose la coquille de l\u2019\u0153uf ne peut \u00eatre produite que par les poules.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pour aller plus loin<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"references\">R\u00e9f\u00e9rences<\/h3>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"2045a33b-35ae-43da-8ec0-657254e1fd49\"><a href=\"https:\/\/www.dictionnaire-academie.fr\/article\/A9P4739\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/www.dictionnaire-academie.fr\/article\/A9P4739<\/a> <a href=\"#2045a33b-35ae-43da-8ec0-657254e1fd49-link\" aria-label=\"Aller \u00e0 la note de bas de page 1\">\u21a9\ufe0e<\/a><\/li><li id=\"fc0a56dd-3e3b-4204-b8dc-10cd4b6ac0af\"><a href=\"https:\/\/www.inrae.fr\/alimentation-sante-globale\/proteines-questions\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/www.inrae.fr\/alimentation-sante-globale\/proteines-questions<\/a> <a href=\"#fc0a56dd-3e3b-4204-b8dc-10cd4b6ac0af-link\" aria-label=\"Aller \u00e0 la note de bas de page 2\">\u21a9\ufe0e<\/a><\/li><li id=\"af15c6b4-1e1f-4fd0-980b-3196dcbc6847\">EFSA.\u00a0Dietary Reference Values for nutrients Summary report.\u00a0<em>EFSA supporting publication<\/em>.\u00a02017;14(12):e15121. doi:\u00a0<a href=\"https:\/\/doi.org\/10.2903\/sp.efsa.2017.e15121\" target=\"_blank\" rel=\"noopener\" title=\"\">10.2903\/sp.efsa.2017.e15121<\/a>. <a href=\"#af15c6b4-1e1f-4fd0-980b-3196dcbc6847-link\" aria-label=\"Aller \u00e0 la note de bas de page 3\">\u21a9\ufe0e<\/a><\/li><li id=\"4c0a8a05-19f5-4558-b751-422995afbf1f\">Ko GJ, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity.\u00a0<em>J Am Soc Nephrol<\/em>. 2020;31(8):1667-1679. doi: <a href=\"https:\/\/doi.org\/10.1681\/ASN.2020010028\" target=\"_blank\" rel=\"noopener\" title=\"\">10.1681\/ASN.2020010028<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32669325\/\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32669325\/<\/a> <a href=\"#4c0a8a05-19f5-4558-b751-422995afbf1f-link\" aria-label=\"Aller \u00e0 la note de bas de page 4\">\u21a9\ufe0e<\/a><\/li><li id=\"e414ad94-fa40-40e3-94f6-2018400cf3f6\"><a href=\"https:\/\/www.libra.diet\/fr\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.libra.diet\/fr<\/a> <a href=\"#e414ad94-fa40-40e3-94f6-2018400cf3f6-link\" aria-label=\"Aller \u00e0 la note de bas de page 5\">\u21a9\ufe0e<\/a><\/li><li id=\"3ef6d76e-04d7-40ee-b685-d3884c5effcf\">Simpson SJ, Raubenheimer D. Obesity: the protein leverage hypothesis. <em>Obes Rev<\/em>. 2005;6(2):133-142. doi: <a href=\"https:\/\/doi.org\/10.1111\/j.1467-789X.2005.00178.x\" target=\"_blank\" rel=\"noopener\" title=\"10.1111\/j.1467-789X.2005.00178.x\">10.1111\/j.1467-789X.2005.00178.x<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15836464\/\" target=\"_blank\" rel=\"noopener\" title=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15836464\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/15836464\/<\/a> <a href=\"#3ef6d76e-04d7-40ee-b685-d3884c5effcf-link\" aria-label=\"Aller \u00e0 la note de bas de page 6\">\u21a9\ufe0e<\/a><\/li><li id=\"d039dbcb-8d03-49f1-af7d-78540fc67c07\">Gallo I, Landro N, La Grassa R, Turconi A. Food Recommendations for Reducing Water Footprint.\u00a0<em>Sustainability<\/em>. 2022;14(7):3833. doi: <a href=\"https:\/\/doi.org\/10.3390\/su14073833\" target=\"_blank\" rel=\"noopener\" title=\"\">10.3390\/su14073833<\/a>. <a href=\"#d039dbcb-8d03-49f1-af7d-78540fc67c07-link\" aria-label=\"Aller \u00e0 la note de bas de page 7\">\u21a9\ufe0e<\/a><\/li><li id=\"3a6f64c3-3576-4ef5-bbf1-e898acd8f682\"><a href=\"https:\/\/fr.wikipedia.org\/wiki\/Skyr\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/fr.wikipedia.org\/wiki\/Skyr<\/a> <a href=\"#3a6f64c3-3576-4ef5-bbf1-e898acd8f682-link\" aria-label=\"Aller \u00e0 la note de bas de page 8\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Quel est notre besoin en prot\u00e9ines et devrions-nous le d\u00e9passer\u00a0? ??<\/p>\n","protected":false},"author":1,"featured_media":482,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"wikipediapreview_detectlinks":true,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"sync_status":"","episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","castos_file_data":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":"[{\"content\":\"<a href=\\\"https:\/\/www.dictionnaire-academie.fr\/article\/A9P4739\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/www.dictionnaire-academie.fr\/article\/A9P4739<\/a>\",\"id\":\"2045a33b-35ae-43da-8ec0-657254e1fd49\"},{\"content\":\"<a href=\\\"https:\/\/www.inrae.fr\/alimentation-sante-globale\/proteines-questions\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/www.inrae.fr\/alimentation-sante-globale\/proteines-questions<\/a>\",\"id\":\"fc0a56dd-3e3b-4204-b8dc-10cd4b6ac0af\"},{\"content\":\"EFSA.\u00a0Dietary Reference Values for nutrients Summary report.\u00a0<em>EFSA supporting publication<\/em>.\u00a02017;14(12):e15121. doi:\u00a0<a href=\\\"https:\/\/doi.org\/10.2903\/sp.efsa.2017.e15121\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">10.2903\/sp.efsa.2017.e15121<\/a>.\",\"id\":\"af15c6b4-1e1f-4fd0-980b-3196dcbc6847\"},{\"content\":\"Ko GJ, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity.\u00a0<em>J Am Soc Nephrol<\/em>. 2020;31(8):1667-1679. doi: <a href=\\\"https:\/\/doi.org\/10.1681\/ASN.2020010028\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">10.1681\/ASN.2020010028<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32669325\/\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32669325\/<\/a>\",\"id\":\"4c0a8a05-19f5-4558-b751-422995afbf1f\"},{\"content\":\"<a href=\\\"https:\/\/www.libra.diet\/fr\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/www.libra.diet\/fr<\/a>\",\"id\":\"e414ad94-fa40-40e3-94f6-2018400cf3f6\"},{\"content\":\"Simpson SJ, Raubenheimer D. Obesity: the protein leverage hypothesis. <em>Obes Rev<\/em>. 2005;6(2):133-142. doi: <a href=\\\"https:\/\/doi.org\/10.1111\/j.1467-789X.2005.00178.x\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"10.1111\/j.1467-789X.2005.00178.x\\\">10.1111\/j.1467-789X.2005.00178.x<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15836464\/\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15836464\/\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/15836464\/<\/a>\",\"id\":\"3ef6d76e-04d7-40ee-b685-d3884c5effcf\"},{\"content\":\"Gallo I, Landro N, La Grassa R, Turconi A. Food Recommendations for Reducing Water Footprint.\u00a0<em>Sustainability<\/em>. 2022;14(7):3833. doi: <a href=\\\"https:\/\/doi.org\/10.3390\/su14073833\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">10.3390\/su14073833<\/a>.\",\"id\":\"d039dbcb-8d03-49f1-af7d-78540fc67c07\"},{\"content\":\"<a href=\\\"https:\/\/fr.wikipedia.org\/wiki\/Skyr\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/fr.wikipedia.org\/wiki\/Skyr<\/a>\",\"id\":\"3a6f64c3-3576-4ef5-bbf1-e898acd8f682\"}]"},"categories":[8,14],"tags":[256],"class_list":["post-481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-fr","category-on-air-fr","tag-proteines"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts\/481","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/comments?post=481"}],"version-history":[{"count":5,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts\/481\/revisions"}],"predecessor-version":[{"id":5412,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts\/481\/revisions\/5412"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/media\/482"}],"wp:attachment":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/media?parent=481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/categories?post=481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/tags?post=481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}