C. So how much food is enough g Protein
1 of the opinion that use 0.25g protein / 1 lb body weight during meals goals before and after training (about 0.55g protein / weight 1kg items pepper). For example, you are currently at 65kg, the goal is 70k then you need to consume 38.5 g protein. But perhaps this is strongly backed by powerful companies selling supplements:. (Note: The body weight is that weight goals offline).
However, on 1 GymLord would recommend scientific research published in the Journal of Clinical Nutrition USA (American Journal of Clinical Nutrition) . In this study, 48 men (body weight ranged from 78,5kg to 93,5kg) was tested using: 0g, 10g, 20g, 40g of protein from eggs after exercise power. Results showed that, 20g and 40g using effective protein synthesis protein construction, the best muscle growth.
But please note that, 20g or 40g using protein after strength training also provides protein synthesis results build muscles equally. 40g Protein does not create any more effective than the use of 20g protein immediately after exercise.
Also according to this study, the use of protein every 2-3 hours 1 20g much better time eating protein 10g 1h 1 times . 40g Protein, or more than 1 time per 4 hours or more.
Note that the protein used in the study is the egg protein absorption index benchmark, if you use one of the other proteins have less absorption index, you need to increase add protein loading. Calculate the amount of protein in the diet is just about 20-30g of protein.
With economic conditions as well as the study points out, you only need about 20g of protein in the diet before and after training to be able to ensure effective . You do not have to drink the whole bowl of raw eggs in the video as motivation.
But really, with 1 employee and unconditional basis using such supplements: GymLord are getting 20g Protein was really difficult.
so how to ensure nutrition in such conditions?
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