Supplementation
How many grams of protein per kg do you need per day to maximize hypertrophy? See updated tracks by profile, distribution and sources.
1 / 5
Objective Recommended range ------ Sedentary (basic health) 0,8 a 1,0 g/kg/dia Recreational training + gain 1,2 a 1,6 g/kg/dia Optimized hypertrophy 1. 6 to 2.
megasuplementos.com.br
2 / 5
Strength training increases SPM for 24 to 48 hours. For the net protein balance to be positive (that is, for hypertrophy to occur), it is necessary to provide sufficient amino acids, especially leucine.
megasuplementos.com.br
3 / 5
Man 80 kg, intermediate, gaining weight:*
megasuplementos.com.br
4 / 5
Source Protein (g/100 g) ------ Grilled chicken breast 30 Tuna in water 28 Lean beef 27 Salmon 25 Egg (per unit) 6 Greek yogurt 9 a 10 Cottage cheese 11 Whey protein (scoop 30 g) 22 a 25 Cooked lentils 9 Cooked chickp...
megasuplementos.com.br
5 / 5
"More than 30 g per meal is waste. "* Partial myth. Saturation exists per meal, but the range is 0. 3 to 0. 4 g/kg, which can exceed 35 g in someone larger.
megasuplementos.com.br
How Much Protein Per Day for Hypertrophy: Evidence-Based Guide
Read the full articlemegasuplementos.com.br