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0 1695 27/09/2025 15:47:55 en-US,en;q=0.9 31.6.33.100 Efrain https://www.valley.md/dianabol-cycle-benefits-and-risks efrainlatrobe@hotmail.com > Anavar & Dianabol Stack Anavar & Dianabol
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2 Performance Supplements
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6 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
7 and everyday activities. They come in various forms—powders,
8 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
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18 What Are Performance Supplements?
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23 Definition: Nutritional products formulated to enhance
24 physical performance.
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27 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
28 electrolyte drinks, and meal replacement bars.
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32 Typical Ingredients:
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35 - Macronutrients: Proteins, carbohydrates, healthy fats.
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38 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
39 (magnesium, zinc).
40 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
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50 Types of Performance Supplements
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54 Category Typical Use Key Ingredients
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57 Protein Muscle repair & growth Whey, casein, soy, pea protein
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60 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
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63 Creatine Strength & power Creatine monohydrate
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66 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
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70 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
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73 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
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81 4. How to Optimize Your Protein Intake
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85 Goal Suggested Daily Protein (g) Example Meal Distribution
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88 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
89 40 g
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92 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
93 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
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96 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
97 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
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100 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
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110 3. How Much Protein Is "Enough" for Muscle Growth?
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115 3.1 The Recommended Range
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120 1.6–2.2 g protein per kg body weight per day is widely
121 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
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126 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
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129 3.2 Why 1.6–2.2 g?
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