-Diablo Günlüğü, 23 Ağu 19

"Postprandial myofibrillar protein synthesis rates assessed over the entire 5-hour postprandial period averaged 0.045 ± 0.002%/h and 0.034 ± 0.002%/h in women and men, respectively, which was 30% higher in women compared with men (t test P = 0.005)."
Conclusion?
Women need less dietary protein to achieve a given MPS response.
"The present findings show that middle-aged women have a greater myofibrillar protein synthetic response compared with men when ingesting the same amount of protein. This implies that women require less dietary protein to induce a similar muscle protein synthetic response compared with men. These findings are relevant to a variety of topics, including sports nutrition, nutritional support during energy intake restriction, and protein requirements for the aging population or during illness or inactivity. Clearly, sexual dimorphism in relation to postprandial protein handling should be considered when defining nutritional guidelines to support muscle mass maintenance or muscle hypertrophy in women."

https://academic.oup.com/jcem/article/104/4/994/5172264

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2716 kcal

Yağ: 49,77g | Prot: 180,40g | Karb: 434,76g.   Kahvaltı: Quest Chocolate Chip Cookie Dough Protein Bar, Pears , Quest Chocolate Chip Cookie Dough Protein Bar, Syrup, ConAgra Foods Egg Beaters, Kodiak Cakes Protein Packed Buttermilk Flapjack & Waffle Mix. Öğle Yemeği: Reddi-wip Extra Creamy Whipped Cream, 1% Fat Milk, Kellogg's Frosted Mini-Wheats Bite Size - Original, Chobani Strawberry Blended Greek Yogurt, Best Choice 1% Cottage Cheese, Bananas . Akşam Yemeği: America's Choice California Navel Oranges, Orville Redenbacher's Smart Pop! 94% Fat Free Kettle Korn Single Serve, Doritos Nacho Cheese Tortilla Chips (28g). devamı için...

3375 kcal

Egzersiz: Koşu (Tempolu ve Yavaş Koşu - 8/kph) - 30 dakika, Uyku - 7 saat ve 40 dakika, Oturma - 8 saat, Ağırlık Çalışması (Orta) - 45 dakika, Bisiklet Sürmek (Yavaş Yavaş) - <16/kph - 1 saat ve 35 dakika, Dinlenme - 5 saat ve 30 dakika. devamı için...