這支影片我要藉由專家的說法和我目前蒐集到的文獻,來破解網路上流傳的蛋白質的八大迷思:
1. 一餐只能吸收 XX 克蛋白質?
2. 蛋白質要少量多餐?
3. 運動完要馬上吃蛋白質嗎?
4. 如果蛋白質吃夠,就算不運動也不會掉肌肉嗎?
5. 想要增肌減脂,猛吃蛋白質有用嗎?
6. 吃太多蛋白質會不會傷腎?
7. 大豆蛋白質會降低睪固酮嗎?
8. 吃素沒辦法吃到所有胺基酸?
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影片中提到的研究:
How much protein can the body use in a single meal for muscle-building?
Implications for daily protein distribution: jissn.biomedcentral.com/artic...
Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults: www.ncbi.nlm.nih.gov/pmc/arti...
A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males: pubmed.ncbi.nlm.nih.gov/27807...
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: www.ncbi.nlm.nih.gov/pmc/arti...
The Effects of High-Protein Diets on Kidney Health and Longevity: www.ncbi.nlm.nih.gov/pmc/arti...
Hypogonadism and erectile dysfunction associated with soy product consumption: pubmed.ncbi.nlm.nih.gov/21353...
Secondary Hypogonadism due to Excessive Ingestion of Isoflavone in a Man: www.ncbi.nlm.nih.gov/pmc/arti...
Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies: www.sciencedirect.com/science...
Perspective: The Public Health Case for Modernizing the Definition of Protein Quality: www.ncbi.nlm.nih.gov/pmc/arti...
19 ноя 2023