hrvatski

Proteini i tjelesna aktivnost: količina i kvaliteta

Protein is the favourite nutrient among exercisers and athletes because of its ability to stimulate and support muscle hypertrophy. Protein metabolism during and after exercise is affected by age, gender, intensity, duration and type of exercise, energy intake and carbohydrate availability. Because of increased protein oxidation during endurance exercise and because additional protein is needed to support muscle hypertrophy, protein recommendations for endurance and strength are 1.2 to 1.4 and 1.2 to 1.7 g/kg body weight, respectively. An increase of 15 % in energy intake is needed to support muscle hypertrophy. Recommended protein intakes can be met through diet alone, without the use of protein or amino acid supplements and there is little support for intakes above 2 g/kg body weight. Preferable timing of protein intake is immediately after exercise. High-quality protein sources are preferred for muscle hypertrophy: eggs, dairy, fish and lean meat and 20 g of high-quality protein is sufficient to maximize the anabolic response after resistance exercise. Protein quality of plant-based diets should be sufficient when a variety of foods that supply adequate energy is consumed. Protein recommendations for vegetarian athletes approximate 1.3 to 1.8 g/kg body weight.

proteini; prehrana; preporuke; sport; tjelesna aktivnost

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