Optimale Proteinmenge für MAXIMALEN Muskelaufbau (wissenschaftlich erklärt)

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0:00 Intro
00:24 Funktion von Proteinen
01:30 Warum Protein essentiell ist
04:00 Aufbau und Abbau von Proteinen
05:30 Muskelaufbau maximieren
07:05 Wie viel Protein ist optimal
12:30 Weitere Vorteile von Proteinen
15:25 Ist Protein schädlich?
18:20 Quellen


Studien & Referenzen:

LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan- https://www.ncbi.nlm.nih.gov/books/NB...
Jäger, Ralf, et al. "International society of sports nutrition position stand: protein and exercise." Journal of the International Society of Sports Nutrition 14.1 (2017): 20. https://jissn.biomedcentral.com/artic...
Iraki, Juma, et al. "Nutrition recommendations for bodybuilders in the off-season: A narrative review." Sports 7.7 (2019): 154. https://pmc.ncbi.nlm.nih.gov/articles...
Paulussen, Kevin JM, et al. "Anabolic resistance of muscle protein turnover comes in various shapes and sizes." Frontiers in Nutrition 8 (2021): 615849. https://pmc.ncbi.nlm.nih.gov/articles...
Moore, Daniel R. "Protein requirements for master athletes: Just older versions of their younger selves." Sports Medicine (2021): 1-18. https://pmc.ncbi.nlm.nih.gov/articles...
Aragon, Alan A., et al. "International society of sports nutrition position stand: diets and body composition." Journal of the International Society of Sports Nutrition 14.1 (2017): 1-19. https://jissn.biomedcentral.com/artic...
Rizzoli, René, et al. "Benefits and safety of dietary protein for bone health—an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation." Osteoporosis International 29.9 (2018): 1933-1948. https://link.springer.com/article/10....
Vasdev S, Stuckless J. Antihypertensive effects of dietary protein and its mechanism. Int J Angiol. 2010 Spring;19(1):e7-e20. https://pmc.ncbi.nlm.nih.gov/articles...
Lisa A. Te Morenga et al. "The role of high-protein diets in body weight management and health." British Journal of Nutrition, 108 (2012): S130 - S138. https://www.cambridge.org/core/journa...
M. Cuenca-Sánchez et al. "Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health.." Advances in nutrition, 6 3 (2015): 260-6 . https://pmc.ncbi.nlm.nih.gov/articles...
Devries, Michaela C., et al. "Changes in kidney function do not differ between healthy adults consuming higher-compared with lower-or normal-protein diets: a systematic review and meta-analysis." The Journal of nutrition 148.11 (2018): 1760-1775. https://pmc.ncbi.nlm.nih.gov/articles...