#03 - A Forma Mais Inteligente de Consumir Proteína (a Ciência Explica)

Notas do episódio

No terceiro episódio do podcast Smart Moves, descubra a verdade sobre a proteína em sua dieta e como isso pode ser o elixir da juventude que você precisa para uma vida ativa e saudável. Este episódio está repleto de informações respaldadas por pesquisas científicas, tudo projetado para atender às necessidades das mulheres que desejam se sentir bem e alcançar a longevidade. 🤔 Você já se perguntou sobre a dose diária certa de proteína para o seu nível de atividade física e seu objetivo? 💪 Quanto de proteína você deve ingerir por refeição para maximizar seus resultados? 🕒 Existe um horário ideal para consumir proteína e ganhar massa magra? 🥩 A proteína animal é realmente melhor que a proteína vegetal? Descubra as melhores fontes! 🌱 Será que é possível obter resultados excelentes apenas com proteína vegetal? 🛒 Como escolher o suplemento proteico certo? ❓ O excesso de proteína faz mal? . Referências: 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 adults (Robert Morton ,2017) https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf . How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. (Brad Jon Schoenfeld ,2018) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/pdf/12970_2018_Article_215.pdf . Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. (Robert Morton, 2015) https://pubmed.ncbi.nlm.nih.gov/26388782/ . Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial (Flávia Branco, 2020) https://pubmed.ncbi.nlm.nih.gov/30691866/ . Defining the anabolic window of opportunity (Oliver Tipton, 2014) https://dspace.stir.ac.uk/bitstream/1893/22756/1/Witard%20and%20Tipton%2014%20Agro.pdf . Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training (Jorn Trommelen, 2016) https://www.mdpi.com/2072-6643/8/12/763/htm?id=yano&id=sakurai . Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation (Jordan Joy, 2018) https://pubmed.ncbi.nlm.nih.gov/29764464/ . Casein Protein Supplementation in Trained Men and Women: Morning versus Evening (José Antônio, 2017) https://pubmed.ncbi.nlm.nih.gov/28515842/ . Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults (Stuart Philips, 2017) https://pubmed.ncbi.nlm.nih.gov/28534027/ . Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men (Stephan Vliet, 2017) https://pubmed.ncbi.nlm.nih.gov/28978542/ . The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance (Jordan Joy, 2013) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86?inf_contact_key=c6d5c687b86a1046069c8dd897004987b97ef7b9278a076d8b55ce6d81df90d6 . The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise (John Trommelen, 2019) https://link.springer.com/article/10.1007/s40279-019-01053-5 . International Society of Sports Nutrition Position Stand: protein and exercise (Ralf Jager, 2017) https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 . Resistance exercise protects mice from protein-induced fat accretion (Michaela Trautman, 2023). https://staging--epp.elifesciences.org/previews/91007v1