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autore: Antonino Tornatore Copyright 2005 - 2025
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0 3111 27/09/2025 16:12:16 en-US,en;q=0.9 31.6.33.37 Nicholas https://audiostory.kyaikkhami.com/kelleevenegas nicholas_tallent@yahoo.fr > define androgens
1 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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3 Performance Supplements
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7 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
8 and everyday activities. They come in various forms—powders,
9 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
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19 What Are Performance Supplements?
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24 Definition: Nutritional products formulated to enhance
25 physical performance.
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28 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
29 electrolyte drinks, and meal replacement bars.
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33 Typical Ingredients:
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36 - Macronutrients: Proteins, carbohydrates, healthy fats.
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39 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
40 (magnesium, zinc).
41 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
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51 Types of Performance Supplements
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55 Category Typical Use Key Ingredients
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58 Protein Muscle repair & growth Whey, casein, soy, pea protein
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61 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
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64 Creatine Strength & power Creatine monohydrate
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67 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
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71 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
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74 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
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82 4. How to Optimize Your Protein Intake
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86 Goal Suggested Daily Protein (g) Example Meal Distribution
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89 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
90 40 g
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93 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
94 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
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97 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
98 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
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101 > 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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111 3. How Much Protein Is "Enough" for Muscle Growth?
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116 3.1 The Recommended Range
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121 1.6–2.2 g protein per kg body weight per day is widely
122 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
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127 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
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130 3.2 Why 1.6–2.2 g?
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