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Ursprungligen postat av Dogmatix
Jo det förstår jag, men frågan är alltså om det finns en konsensus på 1.6g, eller om åsikterna går isär och "mer forskning behövs"?
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Jag sammanfattar de tre nuvarande stora analyserna här:
https://www.strengthlog.com/protein/
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The American College of Sports Medicine recommends 1.2–1.7 grams of protein per kilogram, or 0.5 to 0.8 grams per pound, of body weight per day, for active individuals who want to increase muscle mass.
According to the International Society of Sports Nutrition, strength athletes and resistance-trained individuals who want to build muscle should aim for at least 1.4–2.0 g protein/kg (0.65–0.91 grams per pound) body weight/day.
Finally, a systematic review published in the British Journal of Sports Medicine finds that 1.6–2.2 grams of protein per kg (0.7–1 gram per pound) of body weight per day optimize gains in muscle mass.
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Och på en deff:
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A protein intake of at least 2 grams per kg of lean body mass helps protect your muscle during a calorie deficit.
If you’re already lean and trying to lose that last stubborn body fat, 2.3–3.1 grams of protein per kg lean body mass is beneficial.
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