\uc21c\uc218 \ub2e8\ubc31\uc9c8 \ucd1d\ub7c9\uc73c\ub85c \ub530\uc84c\uc744 \ub54c\uc5d0 \uc5bc\ub9c8\ub098, \uc5b4\ub290 \uac04\uaca9\uc73c\ub85c \uba39\ub294 \uac83\uc774 \uc88b\uc744\uae4c?<\/b><\/p>\n
\uc77c\ub2e8 \ub2e8\ubc31\uc9c8 \ucd1d\ub7c9\uc73c\ub85c \ub9d0\ud558\uc790\uba74, \ubcf4\ud1b5 \ucc38\uace0\ud55c \ubb38\ud5cc\ub9c8\ub2e4 \ud639\uc740 \uc0ac\ub78c\uc758 \uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc5d0 \ub530\ub77c\uc11c \ucc28\uc774\ub294 \uc788\uaca0\uc9c0\ub9cc \uc790\uc2e0\uc758 \ubab8\ubb34\uac8c x 1.6-2.2 g\/kg \uc815\ub3c4\ub97c\u00a04\ub07c<\/b>\uc5d0 \uac78\uccd0\uc11c \uc12d\ucde8\ud558\ub294 \uac83\uc774 Best\ub77c\uace0 \uc0dd\uac01\ub41c\ub2e4[1].<\/p>\n
\uc870\uae08 \ub354 \uc124\uba85\ud55c\ub2e4\uba74, \uc774\ub7ec\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc5bc\ub9c8\uc758 \uac04\uaca9\uc744 \ub450\uace0, \uc5bc\ub9c8\uc529 \uba39\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc744\uae4c?<\/p>\n
\ubb3c\ub860 \uc774\uc5d0 \ub300\ud55c \ub0b4\uc6a9\uc740 \uac01 \uac1c\uc778\uc5d0 \ub530\ub77c\uc11c \ubcc0\uc218\uac00 \ub108\ubb34\ub098 \ub9ce\uae30 \ub54c\ubb38\uc5d0, \uc608\uce21\ud558\uae30\ub294 \uc5b4\ub835\ub2e4. \uadf8\ub807\uc9c0\ub9cc \uc2e4\uc81c\ub85c, \ub3d9\uc77c\ud55c g\uc758 Whey Protein\uc744 \ub450\uace0 \ud55c\ubc88\uc5d0 \uc5bc\ub9c8\ub098 \uba39\ub294\uac83\uc774 Muslce protein synthesis\uc5d0 \ud6a8\uc728\uc801\uc778\uc9c0\uc5d0 \ub300\ud55c \uc2e4\ud5d8\uc744 \ud55c \uacb0\uacfc,<\/p>\n
\uc57d 80g\uc758 wheyprotein\uc744, 1) 10g\uc529, 1.5\uc2dc\uac04\uc758 \uac04\uaca9\uc744 \ub450\uace0\u00a02) 20g\uc529 3\uc2dc\uac04 \uac04\uaca9\uc744 \ub450\uace0<\/b>, 3) 40g\uc529 6\uc2dc\uac04\uc758 \uac04\uaca9\uc744 \ub450\uace0 \ucd1d 3 group\uc758 MPS\ub97c \ubd24\uc744 \ub54c, \ub450 \ubc88\uc9f8 \uad70\uc5d0\uc11c \uac00\uc7a5 \uc88b\uc740 MPS\ub97c \ubcf4\uc600\ub2e4[2, 3].<\/p>\n
\uc989, \uc801\uc815\ub7c9\uc744 \uc801\uc815\ud55c \uac04\uaca9\uc744 \ub450\uace0 \uba39\ub294 \uac83\uc5d0 \uadfc\uc721\uc758 \ud569\uc131\uc5d0 \uac00\uc7a5 \uc88b\ub2e4\ub294 \uac83\uc774\ub2e4<\/p>\n
.<\/p>\n
\ub2e4\ub9cc 80g\uc774\ub77c\ub294 \uc591\uc758 Whey protein\uc774 \ub9ce\uc9c0 \uc54a\ub2e4\ub294 \uc810, \uc989 \ub2e8\ubc31\uc9c8\uc758 \uc591\uc774 1 g\/kg \uc774\ud558\uc758 \uc591\uc5d0\uc11c \ud574\ub2f9 \uc2e4\ud5d8\uc774 \uc9c4\ud589\ub418\uc5c8\ub2e4\ub294 \uc810\uc774 \uc544\uc27d\ub2e4\uace0 \ubcfc \uc218 \uc788\ub2e4.<\/p>\n
\uc6b0\ub9ac \ubab8\uc5d0 \uc544\ubbf8\ub178\uc0b0\uc744 \ub123\uc5b4\uc904 \ub54c, \ubcf4\ud1b5 \uadfc\uc721\uc758 \uc0dd\uc131\uc774 \ucd09\uc9c4\ub418\ub294 \uacbd\ud5a5\uc774 \uc788\ub294\ub370 \ub2e4\ub9cc \ud55c\ubc88\uc5d0 \ub9ce\uc740 \uc591\uc774 \ub178\ucd9c\ub420 \uacbd\uc6b0\uc5d0\ub294 \uc774\ub7f0 \uc544\ubbf8\ub178\uc0b0\uc774 \uc0b0\ud654\ub420 \uac00\ub2a5\uc131\uc774 \uc788\ub2e4. \uc989, Whey protein\uc744 \ud55c\ubc88\uc5d0 \uacfc\ub2e4\ud558\uac8c \uba39\ub294\ub2e4\uace0 \ud558\ub354\ub77c\ub3c4 \ubaa8\ub450 \uadfc\uc721\uc758 \uc0dd\uc131\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \uc0b0\ud654\ub418\uae30 \ub54c\ubb38\uc5d0 \ud6a8\uc728\uc801\uc774\uc9c0 \uc54a\ub2e4\ub294 \uac83\uc774\ub2e4.<\/p>\n
\ub610\ud55c\u00a0\uacfc\ub2e4\ud55c \uc591\uc758 Whey protein\uc744 \ud55c\ubc88\uc5d0 \uc12d\ucde8\ud558\uac8c \ub418\uc5c8\uc744 \ub54c\uc5d0\ub294 \uc694\uc18c \uc0dd\uc0b0\uc774 \ucd09\uc9c4\ub420 \uc218 \uc788\ub2e4<\/b>\ub294 \uc810 \ub610\ud55c \ubcf4\uace0\ub418\uc5c8\uc73c\ub2c8 \ucc38\uace0\ud558\uba74 \uc88b\uc744 \uac83 \uac19\ub2e4.[4, 5]<\/p>\n
\uc989, \uacb0\ub860\uc740 \uc6b4\ub3d9\ud558\ub294 \uc0ac\ub78c\ub4e4\uc5d0\uac8c, \uc801\ub2f9\ud55c \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc740 4\ub07c\ub97c \uc12d\ucde8\ud558\ub418, \uc12d\ucde8\ub2f9 1.6 g\/kg(Meal\ub2f9 0.4 g\/kg\/meal)\uc73c\ub85c \uc2dc\uc791\ud560 \uac83\uc744 \ucd94\ucc9c\ud558\uba70, \ucd5c\ub300 2.2 g\/kg(0.55 g\/kg\/meal)\uc744 \uc12d\ucde8\ud560 \uac83\uc744 \ucd94\ucc9c\ud55c\ub2e4.[6, 7]<\/p>\n
Reference<\/p>\n
[1] Haun, C. T., Mobley, C. B., Vann, C. G., Romero, M. A., Roberson, P. A., Mumford, P. W., … & Beck, D. T. (2018). Soy protein supplementation is not androgenic or estrogenic in college-aged men when combined with resistance exercise training. Scientific reports, 8(1), 11151.<\/p>\n
[2] Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., … & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319-2331.<\/p>\n
[3] Moore, D. R., Areta, J., Coffey, V. G., Stellingwerff, T., Phillips, S. M., Burke, L. M., … & Hawley, J. A. (2012). Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutrition & metabolism, 9(1), 91.<\/p>\n
[4] Dangin, M., Boirie, Y., Guillet, C., & Beaufre\u0300re, B. (2002). Influence of the protein digestion rate on protein turnover in young and elderly subjects. The Journal of nutrition, 132(10), 3228S-3233S.<\/p>\n
[5] Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86-95.<\/p>\n
[6] Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). 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. Br J Sports Med, 52(6), 376-384.<\/p>\n
[7] Bandegan, A., Courtney-Martin, G., Rafii, M., Pencharz, P. B., & Lemon, P. W. (2017). Indicator amino acid\u2013derived estimate of dietary protein requirement for male bodybuilders on a nontraining day is several-fold greater than the current Recommended Dietary Allowance. The journal of nutrition, 147(5), 850-857.<\/p>\n","protected":false},"excerpt":{"rendered":"
\uc21c\uc218 \ub2e8\ubc31\uc9c8 \ucd1d\ub7c9\uc73c\ub85c \ub530\uc84c\uc744 \ub54c\uc5d0 \uc5bc\ub9c8\ub098, \uc5b4\ub290 \uac04\uaca9\uc73c\ub85c \uba39\ub294 \uac83\uc774 \uc88b\uc744\uae4c? \uc77c\ub2e8 \ub2e8\ubc31\uc9c8 \ucd1d\ub7c9\uc73c\ub85c \ub9d0\ud558\uc790\uba74, \ubcf4\ud1b5 \ucc38\uace0\ud55c \ubb38\ud5cc\ub9c8\ub2e4 \ud639\uc740 \uc0ac\ub78c\uc758 \uac1c\uac1c\uc778\uc758 \ud2b9\uc131\uc5d0 \ub530\ub77c\uc11c \ucc28\uc774\ub294 \uc788\uaca0\uc9c0\ub9cc \uc790\uc2e0\uc758 \ubab8\ubb34\uac8c x 1.6-2.2 g\/kg \uc815\ub3c4\ub97c\u00a04\ub07c\uc5d0 \uac78\uccd0\uc11c \uc12d\ucde8\ud558\ub294 \uac83\uc774 Best\ub77c\uace0 \uc0dd\uac01\ub41c\ub2e4[1]. \uc870\uae08 \ub354 \uc124\uba85\ud55c\ub2e4\uba74, \uc774\ub7ec\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc5bc\ub9c8\uc758 \uac04\uaca9\uc744 \ub450\uace0, \uc5bc\ub9c8\uc529 \uba39\ub294 \uac83\uc774 \uac00\uc7a5 \uc88b\uc744\uae4c? \ubb3c\ub860 \uc774\uc5d0 \ub300\ud55c \ub0b4\uc6a9\uc740 \uac01 \uac1c\uc778\uc5d0 […]<\/p>\n","protected":false},"author":250,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1817","post","type-post","status-publish","format-standard","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/users\/250"}],"replies":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1817"}],"version-history":[{"count":1,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1817\/revisions"}],"predecessor-version":[{"id":1818,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1817\/revisions\/1818"}],"wp:attachment":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}