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Protein
7 篇文章
Protein and Bone Health: Debunking the Acid-Load Calcium Myth
The acid-ash hypothesis claimed high protein leaches calcium from bones. Fenton 2011 and subsequent meta-analyses demolished this myth. What protein actually does to skeletal health.
5 分鐘閱讀 · 2026-10-20
Protein in a Caloric Deficit: Protecting Lean Body Mass
The 1.6g/kg protein recommendation is built for energy balance. Athletes in a caloric deficit face anabolic resistance and elevated muscle protein breakdown that shift the optimal intake to 2.3–3.1g/kg lean body mass — a target most cutting programmes fail to meet.
5 分鐘閱讀 · 2026-10-20
The 30-Minute Anabolic Window After Training Has Generated More Supplement Sales Than Scientific Evidence. The Meta-Analysis That Should Have Ended the Myth — and Why Total Daily Protein Still Matters More.
Schoenfeld & Aragon's 2013 review and 2017 RCT demonstrated that the 30-minute post-workout protein window is not a meaningful driver of hypertrophy when total daily protein intake is equated. Distribution across 4+ meals and per-meal leucine threshold matter more than peri-workout timing.
5 分鐘閱讀 · 2026-10-20
Plant Protein DIAAS: The Score That Replaced PDCAAS for Vegan Athletes
PDCAAS was replaced by DIAAS as the gold standard for protein quality scoring in 2013. Most sports nutrition guidance hasn't caught up — and plant-based athletes are making supplementation decisions based on the outdated framework.
5 分鐘閱讀 · 2026-10-13
Protein for Endurance Athletes: AMPK, mTOR and the Speed Cost
Protein isn't just for muscle building. Endurance athletes need 1.2–1.6g/kg for mitochondrial protein synthesis, oxidative enzyme turnover, and AMPK-mTOR signalling. Here's the overlooked evidence.
5 分鐘閱讀 · 2026-08-18
You Might Be Eating Enough Protein — But Not Absorbing Enough. Digestive Enzymes Explain the Gap.
Protease supplementation, HCl production, and brush border enzyme activity determine how much dietary protein actually reaches muscle tissue. Here's the science athletes often miss.
5 分鐘閱讀 · 2026-08-11
BCAA vs EAA: Why Branched-Chain Aminos Alone Cost You Muscle
BCAAs trigger a partial MPS signal. EAAs complete it. Here's what the science says about why branched-chain amino acids alone are not enough — and what to use instead.
5 分鐘閱讀 · 2026-06-30