![\"Protein](\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/protein-shake-before-or-after-workout-1296x728-feature_0.jpg?w=1155&h=1528\")
<\/figure>\n\n\n\nDie empfohlene Tagesdosis (RDA) f\u00fcr Protein betr\u00e4gt 0,36 Gramm pro Pfund (0,8 g\/kg) K\u00f6rpergewicht.<\/p>\n\n\n\n
Die RDA ist die gesch\u00e4tzte Menge eines N\u00e4hrstoffs, den eine Person ben\u00f6tigt, um einen Mangel zu vermeiden. Es gibt nicht die Menge angeben, die ben\u00f6tigt wird, um die K\u00f6rperzusammensetzung oder Gesundheit zu optimieren.<\/p>\n\n\n\n
F\u00fcr Protein, Es ist klar, dass die RDA ist viel zu niedrig, um Muskelerholung und Wachstum zu unterst\u00fctzen.<\/p>\n\n\n\n
Tats\u00e4chlich legt die Forschung nahe, dass Menschen, die routinem\u00e4\u00dfig Kraft trainieren kann doppelt so viel RDA, oder 0,72 Gramm pro Pfund (1,6 g\/kg), um Muskelerholung und Wachstum zu unterst\u00fctzen.<\/p>\n\n\n\n
F\u00fcr eine Person mit einem Gewicht von 68 kg entspricht dies 109 Gramm Protein pro Tag.<\/p>\n\n\n\n
Um Ihre Ergebnisse zu optimieren, verteilen Sie diese Menge auf drei bis vier Mahlzeiten, die alle drei bis vier Stunden konsumiert werden.<\/p>\n\n\n\n
Ein Proteinshake ist eine gute Option zwischen den Mahlzeiten, entweder als Snack oder rund um Ihr Training. Sie enthalten in der Regel 25\u201330 Gramm Protein pro Schaufel.<\/p>\n\n\n\n
Zusammenfassung<\/strong><\/p>
Menschen, die regelm\u00e4\u00dfig trainieren, brauchen mehr Protein, um die Muskelerholung und das Wachstum zu unterst\u00fctzen. Konsumieren Sie Ihr Protein zu gleichen Zeiten im Laufe des Tages.<\/p><\/blockquote>\n\n\n\n
Spielt das “Anabole Fenster” eine Rolle?<\/h2>\n\n\n\n
Viele Menschen glauben, dass das Trinken eines Proteinshakes innerhalb von 30 Minuten nach der \u00dcbung ihre Ergebnisse im Fitnessstudio maximieren wird.<\/p>\n\n\n\n
Dieses 30-Minuten-Fenster, allgemein bekannt als das “anabole Fenster”, ist eine kurze Zeit, in der Ihre Muskeln wie ein Schwamm f\u00fcr Protein sind.<\/p>\n\n\n\n
Der Gedanke ist, dass, wenn Sie Protein au\u00dferhalb des anabolen Fensters konsumieren, Ihr K\u00f6rper wird es nicht effektiv nutzen oder Muskeln aufbauen.<\/p>\n\n\n\n
Forschung schl\u00e4gt jetzt vor, dass dieses anabole Fenster der Gelegenheit ist viel l\u00e4nger als 30 Minuten und kann nicht auf nach dem Training beschr\u00e4nkt sein.<\/p>\n\n\n\n
In der Tat, es kann keine Rolle, ob Sie einen Protein-Shake vor oder nach dem Training in Bezug auf die Optimierung der Muskelreparatur und Wachstum trinken.<\/p>\n\n\n\n
Zusammenfassung<\/strong><\/p>
Es wurde fr\u00fcher geglaubt, dass Protein innerhalb von 30 Minuten nach dem Training f\u00fcr Ihren K\u00f6rper verbraucht werden musste, um es zu verwenden. J\u00fcngste Untersuchungen deuten darauf hin, dass dies m\u00f6glicherweise nicht der Fall ist.<\/p><\/blockquote>\n\n\n\n
","protected":false},"excerpt":{"rendered":"
Protein ist notwendig f\u00fcr Muskelreparatur und Wachstum. Aus diesem Grund, viele Menschen konsumieren Protein-Erg\u00e4nzungen in Form von Shakes zusammen mit 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