Maksimalt opptak på 40 g protein pr dag?

[Tessa]

"Proteintilskudd som er kjøpt på nettet, kan være forurenset med forbudte stoffer. Ofte er årsaken at de som produserer dette proteintilskuddet, også produserer anabole steroider."

Og her Raastad, her mistet du meg litt......

Den der vil jeg se statistikk, ransakelsesordrer, tiltaler og fellende dommer på før jeg vil vurdere å leie den, langt mindre kjøpe den som middels ok fisk.

Vel, det kommer her (Geyer et al Int J Sports Med 2004, feb 25(2) p:1124-9):
En større studie av internasjonale tilskudd og deres innhold konkluderte med at ~14,8% av tilskuddene er forurenset.
Av 634 undersøkte tilskudd, hadde 94 stk forbudte stoffer i seg. De undersøkte tilskuddene kom fra mange ulike land og produsenter, men typisk var at produsenten også hadde prohormoner i sortimentet sitt. Av de ulike tilskudd med slike forurensninger, var:
kreatin, carnitine, vitamin/mineraler, tribulus terrestris, ribose, BCAA, OKG, sink, pyruvat, chrysin, guarana, CLA, glutamin, urte ekstakter...

Du kan finne abstract av artikkelen hos pubmed
(prøvde lime inn direkte adresse til abstractet, men fikset det ikke!)

[Beefcake]

Enklere fortalt der, så er det .260 mg/kg kroppsvekt.

Men, det som ikke kommer frem er kroppens egen "bremseeffekt" når det kommer til protein; enkelt forklart kan man spise STORE mengder protein i et enkelt måltid og mindre i andre, og dette vil gå mer eller mindre ut på det samme.

Videre vil bestandig en god del av proteinet som inntas lide en sjeben som oksidering og følgelig bruk til energi; prosenten vil normalt ligger opp mot ca. 50 %.

Jepp



Vad gäller mängden protein per dag så är undersökningen nedanför intressant.
Gruppen som fick mer protein (1,2 g whey / kg kroppsvikt i tillägg till vanlig kost) ökade mer i styrka och muskelmassa än gruppen som fick placebo (1,2 g maltodextrin / kg kv i tillägg till vanlig kost). Den sista gruppen som fick kreatin i tillägg till whey ökade mest.

"Our purpose was to assess muscular adaptations during 6 weeks of resistance training in 36 males randomly assigned to supplementation with whey protein (W; 1.2 g/kg/day), whey protein and creatine monohydrate (WC; 0.1 g/kg/day), or placebo (P; 1.2 g/kg/day maltodextrin). Measures included lean tissue mass by dual energy x-ray absorptiometry, bench press and squat strength (1-repetition maximum), and knee extension/flexion peak torque. Lean tissue mass increased to a greater extent with training in WC compared to the other groups, and in the W compared to the P group (p < .05). Bench press strength increased to a greater extent for WC compared to W and P (p < .05). Knee extension peak torque increased with training for WC and W (p < .05), but not for P. All other measures increased to a similar extent across groups. Continued training without supplementation for an additional 6 weeks resulted in maintenance of strength and lean tissue mass in all groups. Males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone. Males that supplemented with a combination of whey protein and creatine had greater increases in lean tissue mass and bench press than those who supplemented with only whey protein or placebo. However, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo."

Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64.; The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11591884&dopt=Citation




Btw.. Stora mängder protein leder till lägre utsöndring av naturligt testosteron, men en stor mängd tillgängliga aminosyror är till fördel för muskeltillväxt.. (dra era egna slutsatser här varför många byggare har ett extremt högt proteinintag...)  :

[Tessa]

Bare fortsetter med å understreke studien jeg refererer til ovenfor:

Contamination of dietary supplements and positive drug tests in sport. (J Sports Sci. 2005 Sep;23(9):883-9) Av Ron Maughan:

The use of dietary supplements is widespread in sport and most athletes competing at the highest level of competition use some form of dietary supplementation. Many of these supplements confer no performance or health benefit, and some may actually be detrimental to both performance and health when taken in high doses for prolonged periods. Some supplements contain excessive doses of potentially toxic ingredients, while others do not contain significant amounts of the ingredients listed on the label. There is also now evidence that some of the apparently legitimate dietary supplements on sale contain ingredients that are not declared on the label but that are prohibited by the doping regulations of the International Olympic Committee and of the World Anti-Doping Agency. Contaminants that have been identified include a variety of anabolic androgenic steroids (including testosterone and nandrolone as well as the pro-hormones of these compounds), ephedrine and caffeine. This contamination may in most cases be the result of poor manufacturing practice, but there is some evidence of deliberate adulteration of products. The principle of strict liability that applies in sport means that innocent ingestion of prohibited substances is not an acceptable excuse, and athletes testing positive are liable to penalties. Although it is undoubtedly the case that some athletes are guilty of deliberate cheating, some positive tests are likely to be the result of inadvertent ingestion of prohibited substances present in otherwise innocuous dietary supplements.