Protein + lifting蛋白质 + 力量

Place · Level 3

1.6-2.2 g/kg/天 (Morton 2018 meta) · 每餐 0.3-0.5 g/kg · 30 分钟窗口是营销

Where 1.6-2.2 comes from

Stop 1/4

1.6-2.2 g/kg/天是怎么来的

*Morton 2018 BJSM* meta-analysis is the authoritative source for this number:

49 RCTs, n = 1863 subjectsComparing different protein intakes plus resistance training (RT) for effects on lean mass and strengthResult: the breakpoint between protein intake and lean mass gain is 1.62 g/kg/dayBeyond that point, further increases in protein give diminishing returnsThe 95% CI upper bound is about 2.2 g/kg/day, hence the recommended range of 1.6-2.2 g/kg/day
Contrast with the RDA: both the US and Chinese RDAs are 0.8 g/kg/day — that is the deficiency-prevention dose, not the training-optimization dose. For trainees, the RDA dramatically underestimates the requirement.

Example (a 70 kg trainee): 70 × 1.8 = 126 g protein/day, split across 4 meals × 30-35 g per meal.

Real-food equivalents:

100 g cooked chicken breast ≈ 28 g protein1 egg ≈ 6-7 g1 cup milk (240 mL) ≈ 8 g150 g Greek yogurt ≈ 15 g100 g tofu ≈ 8 g (firm) / 5 g (silken)

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本站提供科普与一般性建议，不替代医师诊断或处方；有症状或正在服药请咨询合格医师。 Educational content, not medical advice — consult a clinician for diagnosis or treatment.

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Protein + lifting蛋白质 + 力量

Place · Level 3

1.6-2.2 g/kg/天 (Morton 2018 meta) · 每餐 0.3-0.5 g/kg · 30 分钟窗口是营销

Where 1.6-2.2 comes from

Stop 1/4

1.6-2.2 g/kg/天是怎么来的

*Morton 2018 BJSM* meta-analysis is the authoritative source for this number:

49 RCTs, n = 1863 subjectsComparing different protein intakes plus resistance training (RT) for effects on lean mass and strengthResult: the breakpoint between protein intake and lean mass gain is 1.62 g/kg/dayBeyond that point, further increases in protein give diminishing returnsThe 95% CI upper bound is about 2.2 g/kg/day, hence the recommended range of 1.6-2.2 g/kg/day
Contrast with the RDA: both the US and Chinese RDAs are 0.8 g/kg/day — that is the deficiency-prevention dose, not the training-optimization dose. For trainees, the RDA dramatically underestimates the requirement.

Example (a 70 kg trainee): 70 × 1.8 = 126 g protein/day, split across 4 meals × 30-35 g per meal.

Real-food equivalents:

100 g cooked chicken breast ≈ 28 g protein1 egg ≈ 6-7 g1 cup milk (240 mL) ≈ 8 g150 g Greek yogurt ≈ 15 g100 g tofu ≈ 8 g (firm) / 5 g (silken)

Read story

本站提供科普与一般性建议，不替代医师诊断或处方；有症状或正在服药请咨询合格医师。 Educational content, not medical advice — consult a clinician for diagnosis or treatment.