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Protein Hakkında 5 Yaygın Efsane

Tahmini Okuma Süresi: 5 dakika

Referanslar:

  1. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition Position Stand: protein and exerciseJournal of the International Society of Sports Nutrition, 14(1), 20.
  2. Phillips, S. and Van Loon, L. (2011). Dietary protein for athletes: From requirements to optimum adaptationJournal of Sports Sciences, 29(sup1), pp.S29-S38
  3. Phillips, S. (2012). Dietary protein requirements and adaptive advantages in athletesBritish Journal of Nutrition, 108(S2), pp.S158-S167.
  4. Atherton, P., Etheridge, T., Watt, P., Wilkinson, D., Selby, A., Rankin, D., Smith, K. and Rennie, M. (2010). Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signalingAmerican Journal of Clinical Nutrition, 92(5), pp.1080-1088.
  5. Atherton, P. and Smith, K. (2012). Muscle protein synthesis in response to nutrition and exerciseThe Journal of Physiology, 590(5), pp.1049-1057.
  6. Reidy, P. and Rasmussen, B. (2016). Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Muscle Protein AnabolismJournal of Nutrition, 146(2), pp.155-183.
  7. Schoenfeld, B., Aragon, A. and Krieger, J. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysisJournal of the International Society of Sports Nutrition, 10(1), p.53.
  8. Witard, O., Jackman, S., Breen, L., Smith, K., Selby, A. and Tipton, K. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exerciseAmerican Journal of Clinical Nutrition, 99(1), pp.86-95.
  9. Moore, D., Robinson, M., Fry, J., Tang, J., Glover, E., Wilkinson, S., Prior, T., Tarnopolsky, M. and Phillips, S. (2008). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young menAmerican Journal of Clinical Nutrition, 89(1), pp.161-168.
  10. Symons, B., Sheffield-Moore, M., Wolfe, R. and Paddon-Jones, D. (2009). Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderlyJournal of the American Dietetic Association, 109(9), pp.1582-1586.
  11. Joy, J., Lowery, R., Wilson, J., Purpura, M., De Souza, E., Wilson, S., Kalman, D., Dudeck, J. and Jager, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performanceNutrition Journal, 12(1), p.86.
  12. Rasmussen, B., Tipton, K., Miller, S., Wolf, S. and Wolfe, R. (2000). An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exerciseJournal of Applied Physiology, 88, pp.386-92.
  13. Babault, N., Paâzis, C., Deley, G., Guãcrin-Deremaux, L., Saniez, M., Lefranc-Millot, C. and Allaert, F. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey proteinJournal of the International Society of Sports Nutrition, 12(1), p.3.

Kaynak: https://www.bodybuilding.com/content/5-common-myths-about-protein.html