conundrum
2019-09-30, 18:10
Abstract
Bodybuilding is an aesthetic sport whereby competitors aspire to achieve a combination of high levels of muscularity combined with low levels of body fat. Protein is an important macronutrient for promoting muscle growth, and meeting daily needs is necessary to optimize the accretion of lean mass. Current recommendations for muscle hypertrophy suggest a relative protein intake ranging from 1.4 g/kg/day up to 2.0 g/kg/day is required for those involved in resistance training. However, research indicates that the actual ingestion of protein in competitive bodybuilders is usually greater than advocated in guidelines. The purpose of this current opinion article is to critically evaluate the evidence on whether higher intakes of protein are warranted in competitive bodybuilders. We conclude that competitive bodybuilders may benefit from consuming a higher protein intake than what is generally prescribed for recreationally trained lifters; however, the paucity of direct research in this population makes it difficult to draw strong conclusions on the topic.
https://link.springer.com/article/10.1007/s40279-019-01111-y
Intressant att
Moreover, the timing of PRO ingestion also should be taken into account. For example, an acute dose of 20 g of PRO every 3 h throughout a 12-h post-RT recovery period was found to be more effective than ingestion of 40 g every 6 h and 10 g every 1.5 h
Tycker allt mera pekar på att man endast har nytta av en viss mängd protein spritt ut över hela dygnet. Det torde ju teoretisk antyda den maximala gränsen proteiningtag per dag.
Given that amino acids are oxidized at an increased rate above a given threshold of protein intake, it is advisable for BBs to spread out consumption in multiple meals over the course of a day
At a daily intake of 2.2 g/kg, this could be accomplished by consuming four approximately evenly spaced meals of 0.55 g/kg/meal; higher daily PRO intakes would seemingly necessitate greater meal frequencies to optimize amino acid utilization for tissue building purposes.
Sen var det väl också undersökt att 25g per måltid i jämförelse med 40g protein per måltid inte gav någon markant fördel. Frågan är då var taket ligger för maximal dos protein per tillfälle. Och för att få ut maximal mängd under dagen borde man utnyttja att få i sig max dos var tredje timme och utnyttja alla dygnets 24h så gott det går utan att låta det gå över nödvändig mängd timmar för sömn.
Bodybuilding is an aesthetic sport whereby competitors aspire to achieve a combination of high levels of muscularity combined with low levels of body fat. Protein is an important macronutrient for promoting muscle growth, and meeting daily needs is necessary to optimize the accretion of lean mass. Current recommendations for muscle hypertrophy suggest a relative protein intake ranging from 1.4 g/kg/day up to 2.0 g/kg/day is required for those involved in resistance training. However, research indicates that the actual ingestion of protein in competitive bodybuilders is usually greater than advocated in guidelines. The purpose of this current opinion article is to critically evaluate the evidence on whether higher intakes of protein are warranted in competitive bodybuilders. We conclude that competitive bodybuilders may benefit from consuming a higher protein intake than what is generally prescribed for recreationally trained lifters; however, the paucity of direct research in this population makes it difficult to draw strong conclusions on the topic.
https://link.springer.com/article/10.1007/s40279-019-01111-y
Intressant att
Moreover, the timing of PRO ingestion also should be taken into account. For example, an acute dose of 20 g of PRO every 3 h throughout a 12-h post-RT recovery period was found to be more effective than ingestion of 40 g every 6 h and 10 g every 1.5 h
Tycker allt mera pekar på att man endast har nytta av en viss mängd protein spritt ut över hela dygnet. Det torde ju teoretisk antyda den maximala gränsen proteiningtag per dag.
Given that amino acids are oxidized at an increased rate above a given threshold of protein intake, it is advisable for BBs to spread out consumption in multiple meals over the course of a day
At a daily intake of 2.2 g/kg, this could be accomplished by consuming four approximately evenly spaced meals of 0.55 g/kg/meal; higher daily PRO intakes would seemingly necessitate greater meal frequencies to optimize amino acid utilization for tissue building purposes.
Sen var det väl också undersökt att 25g per måltid i jämförelse med 40g protein per måltid inte gav någon markant fördel. Frågan är då var taket ligger för maximal dos protein per tillfälle. Och för att få ut maximal mängd under dagen borde man utnyttja att få i sig max dos var tredje timme och utnyttja alla dygnets 24h så gott det går utan att låta det gå över nödvändig mängd timmar för sömn.