Esta cifra se repite desde hace tiempo 👉🏻"la ingesta de proteínas en cantidades superiores a ~1,6 g/kg/día no contribuye a más ganancias inducidas por el entrenamiento de fuerza en la masa libre de grasa." #ejercicio #proteina #suplementacion https://t.co/
Bulking 2/2 This systematic review of 49 studies showed dietary protein supplementation significantly enhanced changes in muscle strength and size during resistance exercise training up to 1.62 g/kg/day (0.73/g/lb/day). https://t.co/MLU8H6Zwpo
RT @iamojsn: "1.6で十分"って表現は個人的には微妙だと思いますね。 おそらくここから出てきてる数値だと思いますが… https://t.co/6j9aXvQYzm 続きます。 https://t.co/0w6h4fLikm
https://t.co/pKAKEjue11 Evidence supporting the claim that plant protein is comparably anabolic when protein intake is high here:
@TheNutrivore @MikeMutzel @mackinprof Also you might also like this one https://t.co/0Nj6xSSVf7
@AGIGuyish Stuart is a leading expert in protein. 1.6g/kg/d is a good target regardless of whether you obtain protein from plants of animal products. https://t.co/pKAKEjuLQz
@JTrains1988 Have you read the articles that have been cited in the link you sent? https://t.co/GNB0HrA7Q0
As per this research the ideal protein intake for optimum muscle hypertrophy is around 1.6g/ Kg of body weight/ day - https://t.co/kAttnj7mGT Eating more than this leads to no additional benefit. Ingesting plant proteins at this dosage ( which is extremel
If you’re interested in the exact research studies mentioned above: (1) https://t.co/VmoOFkNmji (2) https://t.co/arzAE8L6UA (3) https://t.co/19YRRKSeRg
RT @bloc_samurai: ✔︎トレーニーは1.4–2.0g/日のタンパク質摂取推奨(カロリー制限中は必要量が増える) https://t.co/lkmTKPqXhR 4/n
✔︎トレーニーは1.4–2.0g/日のタンパク質摂取推奨(カロリー制限中は必要量が増える) https://t.co/lkmTKPqXhR 4/n
RT @Gilmar94048731: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-…
RT @mackinprof: @ScepticalDoctor @CriticalMAS #truth no data to back up that plant protein consumed in sufficient amounts is inferior to an…
@BioavailableNd What’s often not discussed is the amount of plants, crops, water, animal suffering, force breeding, etc, to get animal corpse protein. Also it’s as good as plant protein
@BioavailableNd @ChartShark22 What about the agenda that makes people buy corpses of animals thinking they have to kill and eat animals every meal of every day (I haven’t eaten meat in 10+ years)? If you follow the money it’s for sure in selling animal cor
For the sceptics: https://t.co/yFyI179cOM
@morb_ius47 @mmilanovic @JenniferJablun1 @Lukewearechange https://t.co/PyFUpk8h8x TL;DR is that anything over 1.6g / kg of lean mass is not useful. That means for someone at 95kg and 15% bodyfat, 130g is the top end of what you need. Personally I'd go s
RT @mackinprof: @ScepticalDoctor @CriticalMAS #truth no data to back up that plant protein consumed in sufficient amounts is inferior to an…
@shortdestroyer @ZackStrength @mackinprof who is quoted in that graphic (Phillips 2017) disagrees that animal protein is “superior in bodybuilding”
RT @mackinprof: @ScepticalDoctor @CriticalMAS #truth no data to back up that plant protein consumed in sufficient amounts is inferior to an…
RT @mackinprof: @ScepticalDoctor @CriticalMAS #truth no data to back up that plant protein consumed in sufficient amounts is inferior to an…
RT @ScepticalDoctor: (5/n) When protein quantity is high, protein quality is of minor importance (at best). Stuart Phillips is one of t…
(5/n) When protein quantity is high, protein quality is of minor importance (at best). Stuart Phillips is one of the leading protein experts in the world. https://t.co/pKAKEjue11
RT @luukhil: The use of protein and creatine supplements is generally safe and research has indeed shown that they are effective in stimula…
RT @luukhil: The use of protein and creatine supplements is generally safe and research has indeed shown that they are effective in stimula…
The use of protein and creatine supplements is generally safe and research has indeed shown that they are effective in stimulating muscle growth with resistance training. However, effect resistance training much greater. https://t.co/coTnHHgkjC https://t.c
@VectorBosonX (2/2) Fortunately, I've been able to discuss this matter with several leading experts.. including Stuart. Check this out and let me know what you think. https://t.co/pKAKEjue11
@samsiddy_ @STXRBOY999 It’s actually the opposite for protein. If you are eating more then you are less likely to use protein as fuel. Here’s some sources. https://t.co/6KaXAvlCRQ https://t.co/dLvSywe1Vw
Join the Ranks: https://t.co/0aNBxIHIGa It looks like around .7g/lb/day or 1.65g/kg/day is the optimal amount of daily protein consumption. #protein #bodybuilding #musclegain #nutrition Study: https://t.co/9oLNJgLmLV https://t.co/OAvtFTPih5
@AlexJLeaf Maybe people are confusing lbs and kg? Do you agree there's no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle? This includes a mark-up, since most research finds no more benefits after 0.64 g
@thermonomix You know what’s great? Science. These papers show you’re talking bullshit once again https://t.co/ApF3ucf22y https://t.co/EWZXezDqIU https://t.co/Q4fjXoiWE8 Also, vit C breaks down at temperatures over 30C. You have to eat raw liver, raw mea
The other key ingredient to maintain your muscle mass into old age is having a HIGH PROTEIN INTAKE. Most studies agree there's no benefit from consuming more than 1.6g protein per kg of your bodyweight. So aim for this. https://t.co/hef2ix0zhV
【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも分かった https://t.co/UMOklaK3oA
@thelowcarb_rd https://t.co/pKAKEjue11 No evidence that protein quality matters when protein quantity is high.
@thelowcarb_rd https://t.co/pKAKEjue11 Hopefully this will put this issue to bed... from a world leading expert on protein.
RT @sudokeeen: 元々たくさんとっていた人がタンパク質量を減らすのは不安だけど、思い切って試してみるのはありかも。 参考 https://t.co/P7sBhDwJcv
元々たくさんとっていた人がタンパク質量を減らすのは不安だけど、思い切って試してみるのはありかも。 参考 https://t.co/P7sBhDwJcv
RT @agingdoc1: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induc…
RT @agingdoc1: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induc…
RT @agingdoc1: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induc…
Sarcopenia 1⃣https://t.co/BM5jWJe4KO 2⃣https://t.co/Og1F3G36At Contrast with these prior rec's for older adults: 1. Protein intake and exercise for optimal muscle function with aging...(ESPEN 2014: up to 2mg/kg): https://t.co/bo2YPSaliE 2. (~ 1.6 mg/kg)
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2018) https://t.co/sDUAriAxhl @BJSM_BMJ https://t.co/qm79mURLmd
RT @musclearuaru: 【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも…
RT @musclearuaru: 【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも…
RT @musclearuaru: 【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも…
RT @musclearuaru: 【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも…
【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも分かった https://t.co/UMOklaJvz2
@JanWvanDijk @GAAvanLieshout @Hendriks_FK @JeanNyakayiru @SportsMedicineJ Thanks JW! Most single longer-term studies generally struggle to detect the benefit of protein supplementation. But protein supplementation does seem to enhance both resistance an
@gAlecsyBrain @drmatthewnagra @ScepticalDoctor @DrGillespie_GP @NutritionMadeS3 @MattMadore576 It is showing effects of #additional protein ingestion on changes in LBM by varying amts of protein intakes in subjects submitted to #ResEx training (RET). Anot
This meta-analysis of 49 studies with 1863 participants concludes that protein supplementation has no additional hypertrophy (muscle growth) benefit if the total protein intake is at least 1.6 g/kg/day. https://t.co/LEVpND2b4P
RT @dr_cois: A couple of questions I have… Why 1.6g/kg? Once you hit 1.6g/kg of total PRO - you will optimise MPS. There is a myth that…
RT @dr_cois: A couple of questions I have… Why 1.6g/kg? Once you hit 1.6g/kg of total PRO - you will optimise MPS. There is a myth that…
@vitor27melo @RaBressanini I'd say that this is a good point to start https://t.co/9Kvtdz62R2
RT @clemlanf: Infographic : the effect of protein supplementation on resistance training-induced gains in muscle mass and strenght by R. W.…
RT @mackinprof: @DrAndyGalpin @KieranO @clemlanf @BJSM_BMJ There are no data showing >1.6 is more beneficial than less so people can say ju…
@DrAndyGalpin @KieranO @clemlanf @BJSM_BMJ There are no data showing >1.6 is more beneficial than less so people can say just about anything. Pur work here shows the trivial impact that protein has on gains and gives a pseudo-dose-response https://t.co/
RT @clemlanf: Infographic : the effect of protein supplementation on resistance training-induced gains in muscle mass and strenght by R. W.…
RT @clemlanf: Infographic : the effect of protein supplementation on resistance training-induced gains in muscle mass and strenght by R. W.…
RT @clemlanf: Infographic : the effect of protein supplementation on resistance training-induced gains in muscle mass and strenght by R. W.…
RT @clemlanf: Infographic : the effect of protein supplementation on resistance training-induced gains in muscle mass and strenght by R. W.…
RT @musclearuaru: 【実際プロテインって効果あるの?】 この実験で多くの研究を調べたところ ・最大筋力 ・筋肉の重量 ・筋肉のサイズ について効果があった またプロテインの効果は高齢者<若者 意外にも初心者<経験者に大きい。 また体重あたり1.62g以上はゲイ…
【実際プロテインって効果あるの?】 この実験で多くの研究を調べたところ ・最大筋力 ・筋肉の重量 ・筋肉のサイズ について効果があった またプロテインの効果は高齢者<若者 意外にも初心者<経験者に大きい。 また体重あたり1.62g以上はゲインが少なめ https://t.co/IfVfWAbExd
@MarcusM48009644 @DrNadolsky You don't have to get more than 200g of protein per day. Even going as low as 171g would put you above the lower bound of the generally recommended range of 1.6-2.2 g/kg to optimise gains. https://t.co/y95RsfAb4w
RT @Rob_NBF: But you actually don't need this much. This study found that 1.62g of protein per kg of bodyweight per day was the maximum am…
But you actually don't need this much. This study found that 1.62g of protein per kg of bodyweight per day was the maximum amount - beyond which their was no improvement to muscle hypertrophy. That's about 0.73g per lb. https://t.co/hef2ix0zhV
@GRITCULT the research is pretty clear, if ur in a caloric surplus anything over ~0.72g/lb of bw isn't gonna help much. if you're losing fat ~1g/lb is a safe bet. 1g/lb is thrown around as the default but most people dont hit it and are fine check this ou
RT @musclearuaru: 【実際プロテインって効果あるの?】 この実験で多くの研究を調べたところ ・最大筋力 ・筋肉の重量 ・筋肉のサイズ について効果があった またプロテインの効果は高齢者<若者 意外にも初心者<経験者に大きい。 また体重あたり1.62g以上はゲイ…
【実際プロテインって効果あるの?】 この実験で多くの研究を調べたところ ・最大筋力 ・筋肉の重量 ・筋肉のサイズ について効果があった またプロテインの効果は高齢者<若者 意外にも初心者<経験者に大きい。 また体重あたり1.62g以上はゲインが少なめ https://t.co/IfVfWAbExd
こんなシステマティックレビューあるのね、世の中☺️ https://t.co/mKJf9hN6LD
@MarcusLindstom Sen är jag milt skeptisk, tittar man på Morton et al. 2018 så verkar det finnas tveksam evidens för att mer än 1.6 g/kg/dag (för total kroppsvikt här alltså, inte lean mass) ger större gains. Men du får gärna länka studien de refererar til
@TheNutrivore "For changes in FFM, dietary protein supplementation was more effective in resistance-trained individuals" https://t.co/tmnkzHoMnh Would this suggest that the effect of protein are durable also long-term?
@lijas @TheNutrivore Datan som finns idag visar på bättre effekt hos tränade jämfört med otränade. Ett resultat som jag personligen har lite svårt att förklara men att dra den motsatta slutsatsen baserat på inget känns mer tveksamt skulle jag säga https://
RT @mackinprof: @DrMyohead @Gommaar Signaling one outcome, MPS another. Signaling without MPS is guesswork as to what it means phenotypical…
@DrMyohead @Gommaar Signaling one outcome, MPS another. Signaling without MPS is guesswork as to what it means phenotypically. Having said that, basically zero evidence that 'lower quality' protein produces inferior adaptations to RT, per: https://t.co/YM
@mackinprof @ap_coach @JoseAntonioPhD @cvfbtrojans @colekozz @BradSchoenfeld Dr. Philips, is this claim based on this meta-analysis of yours? https://t.co/wu18vg2SV5
HOW MUCH PROTEIN DO YOU REALLY NEED? 1.6g: https://t.co/U7TLBOMp7q Discussion: https://t.co/Uy1giFue7m #protein #macros #nutritiontips #stopcrying https://t.co/802Ly6Xm2O
RT @ruka_asn: 脂肪減少・筋力増強とタンパク質に関しての論文です。 この論文は、体重1kgあたり1日2.2gのタンパク質を摂取した方が、脂肪の減少と筋力の増強を望む人にとっては賢明であると結論づけています。これら全てを食事摂るのは難しいと思うので、プロテインの摂取を…
RT @mackinprof: Beyond about 1.6 g protein/kd/d it doesn't matter what protein you eat to support muscle mass gains https://t.co/Rd17RadTIN…
RT @SFujita77: おそらく、マクマスター大学のMortonらの研究報告で、筋トレによる筋肥大を最大化するタンパク質摂取量が1.62g/kg/日(95%信頼区間は1.03 to 2.20 g)という報告から来ているのかと。 上限の2.20g/kg摂れば、ほぼ間違いない…
RT @SFujita77: おそらく、マクマスター大学のMortonらの研究報告で、筋トレによる筋肥大を最大化するタンパク質摂取量が1.62g/kg/日(95%信頼区間は1.03 to 2.20 g)という報告から来ているのかと。 上限の2.20g/kg摂れば、ほぼ間違いない…
RT @SFujita77: おそらく、マクマスター大学のMortonらの研究報告で、筋トレによる筋肥大を最大化するタンパク質摂取量が1.62g/kg/日(95%信頼区間は1.03 to 2.20 g)という報告から来ているのかと。 上限の2.20g/kg摂れば、ほぼ間違いない…
メモメモ🤔
おそらく、マクマスター大学のMortonらの研究報告で、筋トレによる筋肥大を最大化するタンパク質摂取量が1.62g/kg/日(95%信頼区間は1.03 to 2.20 g)という報告から来ているのかと。 上限の2.20g/kg摂れば、ほぼ間違いないでしょ、という、ある意味、都合の良い使い方かと😅 https://t.co/DExMG4hN0W https://t.co/zdrLxCahoV
@ScepticalDoctor @FrogHarmless @gAlecsyBrain @theproof @MyNutritionSci @TheBhupiThakur This would likely be attributed to thermic effect of protein I assume. You can also increase LBM through increased protein intake in the absence of exercise which is fa
👉🏽 Protein intake up to approx 1.6g per kg body mass per day augments the muscle adaptive responses to resistance exercise: 📝 Study: https://t.co/kbcK3HtHYE #PlantProteinTruth #MyNutriWeb https://t.co/vsKOmLj7Wx
@R08BO Bullshit,you utilise whatever you give it, a better argument would be there’s little evidence going above 1.6g/kg further increases MPS so it would be wiser to spend those calories on fuel(carbs/fat) https://t.co/DbdI2vv5Wt https://t.co/PqOIEyCMZQ
@mikaku Esimerkiksi voimaharjoittelijan (joka on kansanterveyden näkökulmasta erittäin toivottavaa lähes jokaiselle nuoresta ihmisestä vaariin) olisi hyvä tavoitella n. 1,6g proteiinia per painokilo. Näin ainakin meta-analyysit osoittaa. Siksi kcal ≠ kcal
【トレーニング後のプロテイン摂取の効果は実際いかほど?】 トレ後にプロテインを飲む事で、飲まない群よりも優位に成果が見られたことは ・最大筋力 ・筋肉量 ・筋断面積 の3つであった。 この効果は、高齢者よりも若者により強く表れるということも分かった https://t.co/UMOklb16qA