1.6 gram protein per dygn maximerar proteinbalansen hos styrketränande

[King Grub]

Dietary protein is important for the repair and/or rebuilding of skeletal muscle and body proteins and is required to induce a net anabolic environment during recovery from exercise. While the majority of studies assess the effect of protein intake on protein synthesis (S), maximizing net balance [NB; the algebraic difference between S and breakdown (B)] would presumably optimize post-exercise recovery for athletes. Given the suggestion by some that there is no practical limit to the anabolic response to mixed meal ingestion at rest, the present analysis sought to determine whether net protein balance plateaued in response to varying protein intakes within a mixed macronutrient meal during post-exercise recovery. After a 2-d controlled diet, 6 healthy, active males (23 ± 1 y; 82.3 ± 5.7 kg; 71.1 ± 5.1 kg fat-free mass; mean ± 95% CI) and 7 females (21.4 ± 0.8 y; 68.5 ± 9.3 kg; 53.3 ± 8.6 kg fat-free mass) consumed a liquid meal (1 g·kg−1 carbohydrate) prior to performing a variable intensity exercise protocol (Loughborough Intermittent Shuttle Test). During the 8-h post-exercise recovery period, participants consumed isoenergetic mixed meals providing 0.42 g·kg−1·h−1 of carbohydrate and a variable amount of fat (0.08–0.18 g·kg−1·h−1) and protein (0.02–0.22 g·kg−1·h−1). Protein was provided as crystalline amino acids modeled on the basis of egg protein with the exception of tyrosine (3.33 mg·kg−1·h−1) and phenylalanine (2.5 mg·kg−1·h−1), the latter of which contained 0.46 mg·kg−1·h−1 of L-[13C]phenylalanine to model steady state phenylalanine kinetics. Breath and urine samples were taken at isotopic steady state to determine phenylalanine oxidation (O) and phenylalanine turnover (Q; corrected for phenylalanine intake), respectively, as an estimate of B. NB was determined from the difference between S (Q – O) and B. Mixed modeling bi-phase linear regression (R2 = 0.62; P < 0.05) explained a greater proportion of NB variance than linear regression (R2 = 0.49; P < 0.05), indicating NB reached a plateau. NB was not different between males and females (P > 0.05) and increased up to a plateau at 0.13 ± 0.03 g·kg−1·h−1 (0.16 ± 0.02 g·kg−1 fat-free mass·h−1) or the equivalent of 1.6 ± 0.32 g·kg−1·12h−1 when collapsed across sexes. The breakpoint in NB corresponded to a dietary protein:carbohydrate ratio of 1:3.2. Linear modeling revealed no discernible effect of protein intake on S (P = 0.79) or B (P = 0.17) suggesting the increase in NB was a combination of subtle changes in these kinetics. These data suggest there is a practical limit to the anabolic response to mixed meal ingestion during recovery from variable intensity exercise in active males and females. Athletes should consume ~1.6 g protein·kg−1·d−1 with adequate carbohydrate to maximize whole body NB and thus optimize post-exercise recovery.

Whole Body Net Protein Balance Plateaus in Response to Varying Protein Intakes During Post-Exercise Recovery: Identification of a Maximal Anabolic Intake. April 2017, The FASEB Journal vol. 31 no. 1 Supplement 652.10.

http://www.fasebj.org/content/31/1_S...6-5904913f1b5b

[Shqypnia]

Siffran skiftar oftare än svenska kungens besök på Sthlms strippklubbar.

[Scratch89]

Ursprungligen postat av Shqypnia

Siffran skiftar oftare än svenska kungens besök på Sthlms strippklubbar.

Nja, jag vill minnas att 1,6 har varit siffran rätt så länge nu. Man har väl spekulerat om högre men inga direkt bevis för det? Däremot en hel del anekdoter som säger att de får bättre resultat av att äta mer protein.

[AlexGBG]

Ursprungligen postat av Scratch89

Nja, jag vill minnas att 1,6 har varit siffran rätt så länge nu. Man har väl spekulerat om högre men inga direkt bevis för det? Däremot en hel del anekdoter som säger att de får bättre resultat av att äta mer protein.

Kanske är för att folk får i sig mer kalorier med mer protein, om dom nu inte kompenserar för det genom att äta mindre av annat...

(Grattis till 18k inlägg för övrigt)

[Ola Wallengren]

Svårt att uttala sig innan fullängdaren finns tillgänglig men man kan nog inte dra speciellt långtgående slutsatser av denna studie.
13 personer (ganska liten studie men ok). Det var inte styrketräning utan ett test som skall simulera fotbollsspel, dvs korta sprinter och lugnare löpning.
Resultaten anger att proteinbalans uppnåddes vid intag mellan 1.3-1.9 g protein/kg per 12 timmar.
Inte styrketräning och intaget motsvarar ca 2.6-3.8 g/kg per dygn. Fotbollsspelare bör alltså äta 3g protein per kg/dygn, eller?