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scorpi_ свой человек
in Antwort Steel_Warrior 23.05.15 18:08
По себе скажу, что меньше 4 г läuft gar nichts! А на диете перед соревнованиями и до 5 г поднимаю
Вот только это вероятно превышает способности печени по образованию мочевины, что ведет к протеинурии и постепенному концу почкам. Есть данные, что печень не может переварить более 3,5г/кг.
Ну и об эффективности:
The effects of consuming a high protein diet
Results
The HP group consumed significantly more protein and calories pre vs post (p < 0.05). Furthermore, the HP group consumed significantly more protein and calories than the CON (p < 0.05). The HP group consumed on average 307 ± 69 grams of protein compared to 138 ± 42 in the CON. When expressed per unit body weight, the HP group consumed 4.4 ± 0.8 g/kg/d of protein versus 1.8 ± 0.4 g/kg/d in the CON. There were no changes in training volume for either group. Moreover, there were no significant changes over time or between groups for body weight, fat mass, fat free mass, or percent body fat.
Conclusions
Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen. This is the first interventional study to demonstrate that consuming a hypercaloric high protein diet does not result in an increase in body fat.
Вот только это вероятно превышает способности печени по образованию мочевины, что ведет к протеинурии и постепенному концу почкам. Есть данные, что печень не может переварить более 3,5г/кг.
Ну и об эффективности:
The effects of consuming a high protein diet
Results
The HP group consumed significantly more protein and calories pre vs post (p < 0.05). Furthermore, the HP group consumed significantly more protein and calories than the CON (p < 0.05). The HP group consumed on average 307 ± 69 grams of protein compared to 138 ± 42 in the CON. When expressed per unit body weight, the HP group consumed 4.4 ± 0.8 g/kg/d of protein versus 1.8 ± 0.4 g/kg/d in the CON. There were no changes in training volume for either group. Moreover, there were no significant changes over time or between groups for body weight, fat mass, fat free mass, or percent body fat.
Conclusions
Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen. This is the first interventional study to demonstrate that consuming a hypercaloric high protein diet does not result in an increase in body fat.