Top 5 Supplements - International Society Of Sports Nutrition
Top 5 Supplements - International Society Of Sports Nutrition
Top 5 Supplements - International Society Of Sports Nutrition
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
Percent Increase Cross-Sectional<br />
Area<br />
Protein Supplementation More Effective than<br />
Carbohydrate for Enhancing Muscle Fiber Hypertrophy<br />
• 14 wk resistance<br />
training untrained<br />
men<br />
30<br />
Type II<br />
• 25 g of carbohydrate<br />
or 25 g of protein (17<br />
g whey, 3 g casein +<br />
egg white +<br />
glutamine)<br />
20<br />
Type I<br />
• Provided 1 hr before<br />
and immediately after<br />
exercise<br />
10<br />
Protein needs RT 1.2 to 2.1 g kg<br />
body mass per day<br />
0<br />
Type I<br />
Type II<br />
Anderson et al. 2005<br />
Protein<br />
Carbohydrate<br />
29
Change language