Citat:
Ursprungligen postat av
lubicorn
Fan vad mycket protein du äter. Proffs inom träning behöver bara 1.8g/kg. Mer än så är bara slöseri. Fokusera på att äta kolhydrater istället. Typ ris.
Citat:
Ursprungligen postat av Tipton, K. D., & Wolfe, R. R.
For athletes desiring muscle hypertrophy, there is little reason to limit protein intake and relatively high intakes might be the best recommendation. Of course, muscle anabolism may be enhanced by varying the type and timing of protein and amino acid ingestion. Even if 2.5–3.0 g protein / kg BW day is consumed and this amount of protein is more than the synthetic machinery canprocess, the excess will simply be oxidized. As long as the intake of other nutrients important to the success of an athlete is not compromised, there appears to be little harm in ingesting these high amounts.
[1]
Citat:
Ursprungligen postat av Tipton, K. D., & Wolfe, R. R.
The main determinants of an athlete's protein needs are their training regime and habitual nutrient intake. Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean body mass can be maintained within a wide range of protein intakes. Since there is limited evidence for harmful effects of a high protein intake and there is a metabolic rationale for the efficacy of an increase in protein, if muscle hypertrophy is the goal, a higher protein intake within the context of an athlete's overall dietary requirements may be beneficial. However, there are few convincing outcome data to indicate that the ingestion of a high amount of protein (2-3 g x kg(-1) BW x day(-1), where BW = body weight) is necessary.
[1]
[1] Tipton, K. D., & Wolfe, R. R. (2004). Protein and amino acids for athletes. Journal of sports sciences, 22(1), 65-79.
https://www.ncbi.nlm.nih.gov/pubmed/14971434
Så... du har en liten poäng. Mitt intag är av det största laget - men om jag känner att kroppen tar stryk på grund av att kolhydratintaget (ffa) blir negativt påverkat så ändrar jag på intagen. I nuläget kan jag prestera väl på min kost.
Dricker mycket vatten, över 1 liter per 100 gram protein, så njurarna ska kunna ta hand om allt utan problem.