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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/#__ffn_sectitle
Alan Aragon posted this in January of 2013.
Anyone know if there are any more recent and conclusive studies regarding the "anabolic window"?
Even though it may be inconclusive, reading through this, I'm seeing that just 75g of carbs and 37g of protein seems to stave off catabolism for 5 hours when taken post-workout!
This means that 4 meals a day is just right in the proper doses 👍🏻
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1874 ккал
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Жир: 32,30г | Белк: 198,88г | Углев: 191,73г.
Завтрак: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken. До Обеда: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder. Обед: Ocean Spray Diet Cranberry Spray Juice, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream). Ужин: Basmati Rice, Hidden Valley Fat Free Ranch Dressing, S&W Black Beans, Valu Time 1% Low Fat Milk, Winco Foods 1% Low-Fat Chocolate Milk, Chicken Thigh (Skin Not Eaten). После Ужина: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. подробнее ...
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2768 ккал
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Упражнение:
Работа по Дому - 30 минуты, Силовая Тренировка - 1 час, Приготовление Пищи - 45 минуты, Просмотр Телевизора - 1 час, Спать - 7 часа и 30 минуты, Отдыхать - 3 часа и 45 минуты, Bus Driving - 7 часа и 30 минуты, Принятие Душа - 30 минуты, Вождение - 1 час и 30 минуты. подробнее ...
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 Комментария
Whoohoo! Thanks for your research! I basically have lunch, workout shake, dinner then my midnight snickers/shake/protein bar (whatever I have room for or protein needs). I don’t eat from about 1am to noon though. Hope I don’t waste the muscle while sleeping and before lunch. You are so good at finding these things!
26 июл 19 написано членом: peeperjj
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I eat breakfast only when I am traveling or special occasions. I do however have creamer and Splenda in coffee some mornings. 35-60 kcal. Do you think that’s enough? I can possibly cut back on my dinner portions and add a shake or egg for breakfast. I feel ill if I eat a meal within 2 hours of getting up usually. The hunger pains start about then and I’m good to eat then lol. Don’t want to waste gains so perhaps I can make sure not to have low protein high calorie meals two days in a row so that I can add in an extra shake in the mornings. You are full of such great information! I should start calling you Trainer Chris!
26 июл 19 написано членом: peeperjj
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My gym day schedule is generally 12-2 lunch, shake 6-7, dinner 8-9, snack 12-2am. Something like that. I’m normally full for my snack but it’s my treat for the day usually. So protein in mornings isn’t needed but rather carbs. I can have 90 kcal in toast and 100 kcal in butter of a morning. Two pieces of toast won’t upset the stomach or make me feel bloated. Lunch today is 30g protein and like 300 kcal. On a roll to add in a snack around 3-4 even if it’s just a cookie or something. The book says 30g minimum at a meal/snack and I need that like 6 times a day! I’d eat nothing but meatball day and run out of calories.
26 июл 19 написано членом: peeperjj
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Yep, that's what I keep reading. 4 meals evenly spread out.
26 июл 19 написано членом: -Diablo
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26 июл 19 написано членом: Mahmoud Chehade
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