很多人认为要想更好地促进肌肉增长，就应该每隔2~3个小时摄入蛋白质。科研人员的确研究过身体对蛋白质消化吸收所带来的体内增肌信号的活跃性，但他们在早期的研究中使用的研究对象是不经常锻炼的人，这类人在摄入蛋白质之后的大约180分钟之后，由蛋白质摄入带来的体内增肌信号就返回到了基准水平。但是，最近使用进行力量训练的受试者进行的研究发现，训练后受试者体内的增肌信号会持续24小时之久。这就意味着，力量训练者在全天任何时候摄入的蛋白质，而不仅仅是训练后数小时之内摄入的蛋白质，都能促进肌肉恢复和增长。最新的研究表明，每天吃6餐甚至更多餐，对促进身体吸收蛋白质并没有明显的优势。
You Don't Need Protein Every 2-3 Hours
No, you don't need to consume protein every two hours. Researchers have looked at the activation of muscle-building signals in
response to protein ingestion. But these early studies were done with resting subjects, and their signals to stimulate muscle growth
returned to baseline around 180 minutes after the subjects consumed protein.
This measurement of the time after protein ingestion, known as the "muscle full" effect, gave rise to the idea that if you're chasing
gains, you have to continually top up your protein intake to keep those muscle-building signals flowing.
More recent research has shown that resistance training delays the "muscle full" effect for up to 24-hours after a workout.This
means that the protein you consume all day, not just within a few hours of your workout, plays a role in your hypertrophy.
In terms of when you plan your meals, evidence suggests that eating six or more meals a day doesn't produce demonstrably superior
results or dramatically boost the availability of protein to your body.
閱讀更多 王佳林健康探索 的文章
