Bármi ötlet több fehérjére?

Lehet hogy esznek 1.6 felett meg 2.5ot is masok. De attol meg felesleges!! Es mivel olyan sok a feherje, mas vitamint es asvanxi anyagot nem tudsz megfeleloen bevinni.

Forrás:

"Results: Data from 49 studies with 1863 participants showed that dietary protein supplementation significantly (all p<0.05) increased changes (means (95% CI)) in: strength-one-repetition-maximum (2.49 kg (0.64, 4.33)), FFM (0.30 kg (0.09, 0.52)) and muscle size-muscle fibre cross-sectional area (CSA; 310 µm2 (51, 570)) and mid-femur CSA (7.2 mm2 (0.20, 14.30)) during periods of prolonged RET. The impact of protein supplementation on gains in FFM was reduced with increasing age (-0.01 kg (-0.02,-0.00), p=0.002) and was more effective in resistance-trained individuals (0.75 kg (0.09, 1.40), p=0.03). Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM." [link]

Some choose to go over 1.62g/kg/day just to be sure they're achieving maximum hypertrophy, or during a cut since they don't want their body to catabolize any of their muscle. 0.8g protein / kg of body mass is the WHO's recommendation for a sedentary individual.