Alpha Progression
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#13 – Makronährstoffe: FAKTEN statt Trends! Protein, Fett, Kohlenhydrate.

15.10.2017

Shownotes

Das optimale Makronährstoffverhältnis für Fettverlust, Muskelaufbau und die allgemeine Gesundheit!

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Quellen:

Biologische Wertigkeit der Proteine in Lebensmitteln (2004): https://eucell.de/ernaehrung/lebensmittellisten/makro-und-mikronaehrstoffgehalt/proteine/biologische-wertigkeit-der-proteine-in-lebensmitteln.html

Zong et al. (2016): Intake of individual saturated fatty acids and risk of coronary heart disease in US men and women: two prospective longitudinal cohort studies. https://bmj.com/content/355/bmj.i5796

Philips and Van Loon (2011): Dietary protein for athletes: from requirements to optimum adaptation. https://pubmed.ncbi.nlm.nih.gov/22150425

Helms et al. (2014): A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. https://pubmed.ncbi.nlm.nih.gov/24092765

Helms et al. (2014): Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

Proteinzufuhr für optimale Gesundheit: https://dietitian.org/pdfs/am2016handouts-friday/FRI-830-OptimalProteinIntake-NRodriguez.pdf

Antonio et al. (2016): A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648

Examine (2022): Fish oil. https://examine.com/supplements/fish-oil