Zanimive Študije

Da ne bom Juretu smetil teme; sicer že večkrat obdelano, ampak očitno je dobro imeti še kak dokaz, da globoki počep ni nevaren:
http://www.ncbi.nlm.nih.gov/pubmed/23821469

"Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues."

Whey protein supplementation during resistance training augments lean body mass

https://www.dropbox.com/s/pt7229pa9vln3bx/Volek%20et%20al.%20Whey%20protein%20supplementation%20during%20resistance%20training%20augments%20lean%20body%20mass.%202013.pdf

CONCLUSIONS
In conclusion, daily supplementation with ∼20 g whey protein
during resistance training is an effective strategy for augmenting
gains in lean body mass in young, healthy, untrained
men and women consuming protein levels slightly above the
RDA. Gains in lean body mass occurred in the context of stable
or small decreases in fat mass. These results point to protein
quality as an important determinant of the adaptive response to
whole-body resistance training.

It's out!

A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes

RESULTS:
Body fat percentage decreased (0.5% to 6.6%) in all study groups (N = 13) and FFM decreased (0.3 to 2.7kg) in nine of 13. Four groups gained or did not lose FFM. They had the highest body fat, smallest magnitudes of energy restriction or underwent novel resistance training stimuli. Two groups lost non-significant amounts of FFM. The same conditions that existed in the groups that did not lose FFM existed in the first group. These conditions were not present in the second group, but this group consumed the highest protein intake in this review (2.5-2.6g/kg).

CONCLUSIONS:
Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness.

https://docs.google.com/file/d/0B5g3gSkjU3nSejc1OEhUYVI0LUU/edit?usp=sharing

Hvala za link Matevž!
Sem videl že zjutraj da je bilo objavljeno in sem se potem eno uro matral za dostop, pa mi ni uspelo.

To je drugače pregledni članek, tista njegova raziskava je še v teku če se ne motim.

Ah, mi to že vemo.

vnos-beljakovin.JPG

http://www.naturalmusclezone.com/prehr ... ljakovinah

Hec. Res super članek/študija (review) in potrditev tega, da ekstremi v katero koli smer niso smiselni, vnos visoko preko 3 grame pa metanje denarja stran.

Natural Bodybuilding Competition Preparation and Recovery: A 12-Month Case Study

https://docs.google.com/file/d/0B248b4nTLmaUNV9iUlA4WGxqRmM/edit

Sem mislu da je v teli temi tista študija, ki primerja vsebnost B v wheyih in dejansko vsebnost pa je ni.. mogoče se kdo spomne v kateri temi je bila objavljena?

Sem mislu da je v teli temi tista študija, ki primerja vsebnost B v wheyih in dejansko vsebnost pa je ni.. mogoče se kdo spomne v kateri temi je bila objavljena?

Verjetno misliš to? https://docs.google.com/spreadsheet/lv?key=0Ag9uT-E4EIL7dFZPZnR0WVZybGtFWnRKNzdKNm9XOVE&toomany=true#gid=0

ja, hvala!