Protein
Protein
Protein ist ein Makronährstoff aus Ketten von Aminosäuren und steckt in Lebensmitteln wie Fleisch, Fisch, Eiern, Milchprodukten, Hülsenfrüchten und Getreide.
Hilft zusätzliches Protein beim Krafttraining?
Eine Metaanalyse mit 49 Studien und 1.863 gesunden Erwachsenen fand durch ergänzendes Protein beim Krafttraining durchschnittlich 0,30 kg mehr fettfreie Masse und 2,49 kg mehr Maximalkraft bei einer Wiederholung. Das waren zusätzliche Trainingseffekte, keine Wirkung von Pulver allein. 1
Bedeutet mehr immer mehr Muskeln?
Dieselbe Analyse schätzte ein Plateau bei etwa 1,6 g/kg Gesamtprotein täglich, mit erheblicher Unsicherheit. Das ist keine präzise individuelle Grenze. 1
Was gilt für Gewicht und Knochen?
DGE-Übersichten fanden bei bedarfsgerechter Energiezufuhr wenig Einfluss auf das Körpergewicht; bei Kalorienreduktion bleiben die Ergebnisse unsicher. Auch die Knochendaten sind insgesamt uneindeutig. Eine mögliche Verringerung von Hüftfrakturen ab 65 Jahren verdient weitere Forschung. Diese Fragen bleiben offen. 2
Wirkungen nach Gesundheitsziel
Öffnen Sie eine Wirkung, um die Studien hinter der Bewertung zu sehen. Die Balken zeigen die Größe der Wirkung, der Buchstabe die Qualität der Studienlage.
Fitness3 Wirkungen
Protein-Based Supplementation to Enhance Recovery in Team Sports: What is the Evidence?2019The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis2018Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise.2010
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults2017The effect of protein timing on muscle strength and hypertrophy: a meta-analysis2013Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis.2012
Gewicht3 Wirkungen
The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis.2020The Short-Term Effect of Whey Compared with Pea Protein on Appetite, Food Intake, and Energy Expenditure in Young and Older Men2020Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults2018
The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose–response study2023The Effect of Dietary Protein on Protein Metabolism and Performance in Endurance-trained Males2019Effect of long-term dietary protein intake on glucose metabolism in humans2000
Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein2021Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis.2016Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials.2013
Grundversorgung1 Wirkung
Knochen & Gelenke1 Wirkung
Associations of dietary protein intake with bone mineral density: An observational study in 70,215 UK Biobank participants.2019High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis2019Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.2017
Alle Studien
21 Veröffentlichungen sind mit Protein verknüpft, die neuesten zuerst.
Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health across the Lifespan2024The effect of pre-exercise protein intake on substrate metabolism, energy expenditure, and energy intake: a dose–response study2023Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein2021The Impact of Protein Supplementation on Appetite and Energy Intake in Healthy Older Adults: A Systematic Review with Meta-Analysis.2020The Short-Term Effect of Whey Compared with Pea Protein on Appetite, Food Intake, and Energy Expenditure in Young and Older Men2020Protein-Based Supplementation to Enhance Recovery in Team Sports: What is the Evidence?2019The Effect of Dietary Protein on Protein Metabolism and Performance in Endurance-trained Males2019Associations of dietary protein intake with bone mineral density: An observational study in 70,215 UK Biobank participants.2019High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis2019The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis2018Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults2018A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults2017Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation.2017Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis.2016The effect of protein timing on muscle strength and hypertrophy: a meta-analysis2013Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials.2013Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis.2012Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis2012Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise.2010Dietary Protein: An Essential Nutrient For Bone Health2005Effect of long-term dietary protein intake on glucose metabolism in humans2000