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Je dávka 30 g proteinu mýtus? | GymBeam | Fitness Academy


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You talk like Dejo doesn't mind That's how your "L" is, I can't do that either Welcome to the next part of the Fitness Academy

Do you know how much protein you can take in one dose? Is it really true that only 30 grams of protein can be used effectively by the body? In this section of the Fitness Academy, we will answer your questions and you will learn all about protein dosing and digestion There has long been a myth in the fitness community that that the body can only process 20 to 30 grams of protein in one serving Before we get to the facts and the studies, To refute this fact, let's look at how human digestion works The proteins you consume pass through the digestive tract to the intestines, where they begin to be absorbed The process of muscle contractions that move food through the stomach into the small intestine, is called peristalsis and its rate may vary

At the same time, the consumed proteins lose their form already in the acidic environment of the stomach, where it is converted into an indistinguishable mass by enzymes The rate of protein processing depends on various factors For example, the difference is what type of protein you consume, whether whey isolate or steak According to research, whey protein is digested at a rate of 8 to 10 g per hour Casein approximately 6 g per hour, soy 3

9 g / ha and boiled egg only 29 grams per hour However, these numbers are not entirely accurate due to the complex measurement of protein absorption Nevertheless, they illustrate that some proteins are absorbed slowly and others relatively quickly The rate of absorption also depends on whether you have a protein shake or a complete lunch menu, like salmon with potatoes and vegetables

So the question is whether you take protein on an empty stomach or together with carbohydrates and fats The rate of food absorption is also slowed by the amount of fiber found in the diet In layman's terms, a small portion of the proteins themselves the body spends before a large portion of the proteins Under standard conditions, about 95% of dietary protein is absorbed in the small intestine However, the small intestine is also an organ that also needs nutrients

In addition to absorbing proteins, some of them utilize themselves to survive For its needs, the small intestine uses mainly the amino acids glutamine, BCAA, threonine, cysteine ​​and arginine However, in times of protein deficiency, the small intestine can reduce its own need for amino acids Thanks to the mentioned ability of the intestine to retain proteins, we can call it a store of amino acids, from where the body draws amino acids at the time of need So what about a dose of 30 g of protein? In fact, there is no research or literature which would indicate that a dose of 30 g of protein is best for your muscles

This number was earlier than the recommended dose, based on that the body normally absorbs 10 g of protein per hour and bodybuilders are used to eating smaller doses several times a day But let's look at what the research says One study found that there was no difference in lean muscle mass or nitrogen retention at different doses of protein They performed the test on two groups One consumed 79% of the daily dose of protein at a time, which was approximately 54 g of protein, and the second group received the same amount in 4 doses

In the test groups, young women whose daily protein dose was calculated as 17 g of protein per kilogram of weight The same researchers later found in a sample of older women that one meal high in protein is even more effective than a smaller portion of protein Another study looked at people who ate an intermittent IIFYM diet, which means translated into Czech, if you fit into your macro values, eat whatever you want in that day and people with traditional diets

The IIFYM group was set to starve for 20 hours and consumed 101 g of protein in 4 hours However, the results of the study did not show any changes compared to the group, which consumed smaller portions of protein throughout the day Based on this, it means that you do not have to limit yourself at all when consuming proteins You can easily take more than 30 g of protein per serving and your body will deal with it effectively However, if smaller doses of protein suit you, nothing happens

Keep in mind, however, that it is not the frequency of protein intake that matters, but the total daily dose I hope you learned something new during this video, maybe we answered some questions Let us down in the comments to know in what doses you are taking the protein This is everything and we will see you again at the next part of Fitness Academy

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