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Hier mal noch andere Studien
Two studies are particularly relevant. Lemon et al. studied 12 men starting an intensive weight training program of 1.5 hours, six days a week.1 They compared one month of supplementing with carbohydrates (on a diet of 1.4 g/kg of protein per day) to one month of supplementing with protein (for a total of 2.6 g/kg of protein per day) for the same people. They determined that a protein intake of 1.6 to 1.7 g/kg was needed to achieve nitrogen balance. However, muscle size and strength increased the same amount on both regimens. The authors thought that extra amino acids for the muscle-building during the carbohydrate treatment were coming from amino acid pools found in the digestive tract, kidneys, or liver. These sources are small and will eventually be depleted.
The second study was conducted by Tarnopolsky et al. on six lacto-ovo vegetarian bodybuilders who had been training intensively for at least three years.2 The bodybuilders normally ate 2.77 g/kg of protein. Upon reducing their protein intake to 1.05 g/kg, the group remained in nitrogen balance and changes in lean (non-fat) body mass did not occur. Two individuals, however, were found to have a negative nitrogen balance while eating 1.05 g/kg of protein. These results indicated that protein needs for the majority of advanced bodybuilders are fairly close to 1.05 g/kg but that some may have higher requirements.
Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol. 1992 Aug;73(2):767-75.
Tarnopolsky MA, MacDougall JD, Atkinson SA. Influence of protein intake and training status on nitrogen balance and lean body mass. J Appl Physiol. 1988 Jan;64(1):187-93.
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PART TWO - FOOD
http://www.youtube.com/watch?v=F2AidmmUQIk
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