Place · Level 3 · Macros
Protein During a Deficit · the Muscle-Preservation Playbook
标准能量赤字下 25-30% 流失是瘦组织 · 1.6-2.4 g/kg 是金标准 · 高蛋白 + 抗阻 = Longland 2016 同时减脂增肌 · 每餐 25-40 g 分 3-4 餐
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Chapter 1
Why weight loss ≠ fat loss
Why weight loss ≠ fat loss
When you lose weight, the body doesn't only burn fat. Under a standard energy deficit, roughly 25-30% of weight lost is lean tissue — including skeletal muscle, visceral protein, and water (Hall 2015). This isn't a malfunction; it's the body's default policy during energy shortage: tear down protein and fat together, because amino acids can feed gluconeogenesis for the brain, muscle contraction is metabolically expensive, and unused tissue is 'saved on'.
Why this is a problem:
RMR drops: muscle is the main consumer of resting metabolism. Losing 5 kg of muscle ≈ RMR ↓ 50-70 kcal/day. Combined with adaptive thermogenesis, the deeper the cut the lower the RMR, and the harder it gets.Strength and function decline: strength falls faster than muscle (neural drive + cross-section both lose).Rebound is harsher: body fat regenerates faster than muscle, so the regain is fat-first. Repeated cycles → progressively worse body composition (the precursor to 'sarcopenic obesity').
Longland 2016 landmark trial (McMaster, AJCN):
40 young men, 40% energy deficit (-40% TDEE) for 4 weeksAll performed high-intensity resistance + HIIT, 6 days/weekRandomised: high protein 2.4 g/kg vs control 1.2 g/kgResults:High-protein group: fat -4.8 kg, lean mass +1.2 kg (fat loss + muscle gain simultaneously)Control group: fat -3.5 kg, lean mass +0.1 kg (basically no change)Conclusion: under an extreme deficit, adequate protein + resistance training + sufficient training stimulus = lose fat and still build a little muscle
Key takeaway: muscle preservation isn't about 'how fast you lose'; it's about 'is protein enough + is there a signal the muscle can use (resistance training)'. Without those two, roughly 1/3 of the weight you drop is probably tissue you didn't want to lose.
Why this is a problem:
RMR drops: muscle is the main consumer of resting metabolism. Losing 5 kg of muscle ≈ RMR ↓ 50-70 kcal/day. Combined with adaptive thermogenesis, the deeper the cut the lower the RMR, and the harder it gets.Strength and function decline: strength falls faster than muscle (neural drive + cross-section both lose).Rebound is harsher: body fat regenerates faster than muscle, so the regain is fat-first. Repeated cycles → progressively worse body composition (the precursor to 'sarcopenic obesity').
Longland 2016 landmark trial (McMaster, AJCN):
40 young men, 40% energy deficit (-40% TDEE) for 4 weeksAll performed high-intensity resistance + HIIT, 6 days/weekRandomised: high protein 2.4 g/kg vs control 1.2 g/kgResults:High-protein group: fat -4.8 kg, lean mass +1.2 kg (fat loss + muscle gain simultaneously)Control group: fat -3.5 kg, lean mass +0.1 kg (basically no change)Conclusion: under an extreme deficit, adequate protein + resistance training + sufficient training stimulus = lose fat and still build a little muscle
Key takeaway: muscle preservation isn't about 'how fast you lose'; it's about 'is protein enough + is there a signal the muscle can use (resistance training)'. Without those two, roughly 1/3 of the weight you drop is probably tissue you didn't want to lose.
代价 · 丢掉肌肉之后会怎样
先把量级说清楚: 标准能量赤字下, 减下来的体重大约 25-30% 是瘦组织 (lean mass) — 包括骨骼肌、内脏蛋白、水分 (Hall 2015). 光看体重秤, 你分不出掉的是哪一部分.代价一 · 静息代谢往下走: 肌肉是静息代谢率 (RMR, 你躺着不动一整天也要烧掉的那部分热量) 的主要消耗者. 流失 5 kg 肌肉 ≈ RMR ↓ 50-70 kcal/天. 加上适应性产热 (身体察觉到长期赤字后主动调低开销), 减脂越深 RMR 越低 — 于是同样的饭量, 越往后越减不动.
代价二 · 力量与功能下降: 力量下降比肌肉下降更快 (神经驱动 + 横截面双输). 肌肉横截面变小是一层; 能量不足时, 神经系统征召运动单位的能力也退一层. 两层叠起来, 表现就是同样的重量突然推不动了.
代价三 · 反弹更猛: 体脂恢复速度 > 肌肉恢复速度, 复胖往往是脂肪先回来. 一轮下来体重看似回到原点, 但脂肪比原来多、肌肉比原来少; 多次循环 → 体成分越来越差 (即sarcopenic obesity前体 — 肌少性肥胖, 体重不高但肌肉少脂肪多, 代谢上比单纯超重更难办).
试验 · 极端赤字下的对照
这不是推演, 有一项设计得很狠的试验直接测过 (Longland 2016, McMaster 大学, AJCN):40 名年轻男性, 40% 能量赤字 (-40% TDEE) 持续 4 周全部做高强度抗阻 + 高强度间歇 6 天/周随机分组: 高蛋白 2.4 g/kg vs 对照 1.2 g/kg结果:高蛋白组: 脂肪 -4.8 kg, 瘦组织 +1.2 kg (同时减脂增肌)对照组: 脂肪 -3.5 kg, 瘦组织 +0.1 kg (基本无变化)
这两行数字怎么读: 两组待在同一个赤字里、练同样的量, 唯一的差别是蛋白. 对照组那一档蛋白并不算低, 却只够保本; 高蛋白组不但保住了, 还净长了一点. 也就是说, 赤字下肌肉的去留, 是被蛋白这一个变量卡住的.
结论: 在极端能量赤字下, 足量蛋白 + 抗阻训练 + 充足热应激 = 减脂同时还能轻微增肌.
关键认知: 能不能保肌不是减得多快的问题, 是蛋白够不够 + 有没有给肌肉用得着的信号 (抗阻)的问题. 没这两条, 减下来的体重很可能 1/3 是你不想丢的.
Chapter 2
How much · 1.6-2.4 g/kg sweet spot
How much · 1.6-2.4 g/kg sweet spot
Mainstream recommendation: 1.6-2.4 g/kg/day during a cut, 1.2-1.6 g/kg during maintenance (Thomas 2016 ACSM sports nutrition position, Morton 2018 meta).
1.6 g/kg is the sweet spot identified by a 49-RCT meta-analysis:
Morton 2018 BJSM pooled 49 RCTs and 1863 subjects: above ~1.62 g/kg, strength and lean-mass gains plateau — additional protein isn't harmful but the curve flattens. This is the 'minimum effective dose' concept.
Why push the upper end (2.0-2.4 g/kg) during a deficit:
An energy deficit itself blunts muscle protein synthesis; higher protein 'pulls the signal' back upSatiety: protein is the most satiating of the three macros (raises PYY / glucagon-like peptide-1: A gut hormone released after eating that makes you feel full and helps lower blood sugar.)Highest thermic effect (TEF): 25-30% of protein calories are dissipated as heat (vs carbs 5-10% / fat 0-3%) — a built-in discountLongland 2016 used 2.4 g/kg
Concrete math (70 kg example):
Maintenance: 70 × 1.2 = 84 g/day (China EAR sits at 0.8 g/kg, too low)Recreational lifter: 70 × 1.6 = 112 g/dayCutting: 70 × 2.0 = 140 g/dayAggressive deficit + resistance (Longland protocol): 70 × 2.4 = 168 g/day
Older adults (50+) need more: baseline 1.2-1.6 g/kg (PROT-AGE consensus). Because of anabolic resistance — the same leucine dose triggers mechanistic target of rapamycin: The cell's master 'grow / build' switch — turned on by enough protein and resistance training. less effectively, so a higher stimulus is needed to clear threshold. 1.8-2.2 g/kg is safer during a cut.
Pregnancy / lactation / high-volume athletes: 1.8-2.5 g/kg is reasonable; don't drop below 1.2.
Safety (healthy kidney function):
Antonio 2015 fed healthy men 4.4 g/kg (~300 g/day) for 8 weeks: liver, kidney, and lipids all unchanged. 'High protein damages kidneys' has no RCT support in people with healthy renal function, only in pre-existing CKD. Don't cap protein at 1.0 g/kg based on hearsay — during a deficit that's giving up muscle preservation outright.
1.6 g/kg is the sweet spot identified by a 49-RCT meta-analysis:
Morton 2018 BJSM pooled 49 RCTs and 1863 subjects: above ~1.62 g/kg, strength and lean-mass gains plateau — additional protein isn't harmful but the curve flattens. This is the 'minimum effective dose' concept.
Why push the upper end (2.0-2.4 g/kg) during a deficit:
An energy deficit itself blunts muscle protein synthesis; higher protein 'pulls the signal' back upSatiety: protein is the most satiating of the three macros (raises PYY / glucagon-like peptide-1: A gut hormone released after eating that makes you feel full and helps lower blood sugar.)Highest thermic effect (TEF): 25-30% of protein calories are dissipated as heat (vs carbs 5-10% / fat 0-3%) — a built-in discountLongland 2016 used 2.4 g/kg
Concrete math (70 kg example):
Maintenance: 70 × 1.2 = 84 g/day (China EAR sits at 0.8 g/kg, too low)Recreational lifter: 70 × 1.6 = 112 g/dayCutting: 70 × 2.0 = 140 g/dayAggressive deficit + resistance (Longland protocol): 70 × 2.4 = 168 g/day
Older adults (50+) need more: baseline 1.2-1.6 g/kg (PROT-AGE consensus). Because of anabolic resistance — the same leucine dose triggers mechanistic target of rapamycin: The cell's master 'grow / build' switch — turned on by enough protein and resistance training. less effectively, so a higher stimulus is needed to clear threshold. 1.8-2.2 g/kg is safer during a cut.
Pregnancy / lactation / high-volume athletes: 1.8-2.5 g/kg is reasonable; don't drop below 1.2.
Safety (healthy kidney function):
Antonio 2015 fed healthy men 4.4 g/kg (~300 g/day) for 8 weeks: liver, kidney, and lipids all unchanged. 'High protein damages kidneys' has no RCT support in people with healthy renal function, only in pre-existing CKD. Don't cap protein at 1.0 g/kg based on hearsay — during a deficit that's giving up muscle preservation outright.
剂量 · 甜蜜点从哪来
1.6 g/kg 是 49 项 RCT meta 分析的甜蜜点:Morton 2018 BJSM 综合 49 项 RCT、1863 名受试者: 蛋白摄入超过 1.62 g/kg 后, 力量和瘦组织增长几乎不再增加 (plateau). 这是最低有效剂量概念 — 再多吃也不亏, 但收益不再线性.
那减脂期为什么还要推到 2.0-2.4 g/kg 上端? 因为那条曲线主要是在不缺热量的人身上画出来的. 一旦进入赤字, 同样的剂量能换到的合成反应变弱, 于是要用更高的摄入量, 才落回曲线上原来那个位置:
能量赤字本身就抑制肌肉合成, 需要更高蛋白拉信号饱腹: 蛋白是三大宏量素中饱腹感最强的 (升 PYY / glucagon-like peptide-1: A gut hormone released after eating that makes you feel full and helps lower blood sugar.)食物热效应 (TEF) 最高: 蛋白 25-30% 的摄入热量直接变热 (vs 碳水 5-10% / 脂肪 0-3%), 等于自带打折Longland 2016 用的就是 2.4 g/kg
具体怎么算 (体重 70 kg 为例):
维持期: 70 × 1.2 = 84 g/天 (中国 EAR 是 0.8 g/kg, 偏低)健身房训练: 70 × 1.6 = 112 g/天减脂期: 70 × 2.0 = 140 g/天高强度减脂 + 抗阻 (Longland 协议): 70 × 2.4 = 168 g/天
人群 · 老年、孕产、素食者往上调
老年人 (50 岁 +) 要更高: 1.2-1.6 g/kg 是基线 (PROT-AGE 共识). 因为蛋白合成抵抗 (anabolic resistance) — 同样剂量的亮氨酸激活 mechanistic target of rapamycin: The cell's master 'grow / build' switch — turned on by enough protein and resistance training. 的能力下降, 需要更高刺激量才达阈值. 减脂期推到 1.8-2.2 g/kg 更稳.可以把它想成门槛被垫高了: 年轻人一顿饭里的亮氨酸就能把开关按下去; 上了年纪, 同样这顿饭只是碰到开关而按不动, 那一餐的合成机会就白白过去了. 老年人减重时肌肉掉得比年轻人快, 很大一部分是这么丢的.
孕妇、哺乳期、高训练量运动员: 推到 1.8-2.5 g/kg 是合理的, 不要降到 1.2 以下.
安全 · 高蛋白伤肾这件事
安全性 (健康肾功能者):Antonio 2015 让健康男性吃4.4 g/kg (≈ 300 g/天) 持续 8 周, 肝肾血脂全部无异常. 这个量远高于任何人日常吃得到的水平, 而指标没有动.
高蛋白伤肾对健康肾功能者没有 RCT 支持, 只在已有 CKD 患者中才需限制. 这个说法的来源是一个真实场景被推错了方向: 肾功能已经受损的人, 医生确实会让他们限蛋白, 因为把含氮废物滤出去对受损的肾小球是额外负担. 把这条倒过来套在肾功能正常的人身上, 相当于看见骨折的人拄拐, 就断定走路会把腿走断.
不要因为听说伤肾就把蛋白压到 1.0 g/kg 以下 — 在减脂期那是直接放弃保肌.
Chapter 3
Mechanism · protein leverage + mTOR
Mechanism · protein leverage + mTOR
Why is protein so special? Three mechanisms stack.
1. Protein Leverage Hypothesis (Simpson & Raubenheimer):
Humans require an absolute amount of protein, not a percentage. If dietary protein density is diluted (UPF typically < 12% energy from protein), the body will eat more total calories until protein is met — even if that means hundreds of extra kcal of carbs + fat. This is one underlying explanation for the modern obesity epidemic: the food industry diluted protein density, and people passively over-eat.
Used in reverse: push protein to 25-30% of total energy and appetite signals self-cap, total calories fall naturally. This is why high-protein diets cause weight loss even under ad-libitum conditions (Weigle 2005 classic RCT: raising protein from 15% to 30% had subjects spontaneously eat 441 kcal/day less).
2. Leucine threshold + mTOR complex 1: The main working form of mTOR — the switch that directly drives protein synthesis. activation (atlas L4 `leucine-threshold` + `mtor-pathway`):
Muscle protein synthesis (MPS) is not 'eat-and-build'; it's a threshold switch:
Per-meal leucine ≥ 2.5-3 g (≈ 25-30 g of high-quality protein, or 0.3-0.4 g/kg body weight) → mTORC1 activates → MPS runs for 90-120 minutesBelow threshold: MPS barely responds (older adults have higher thresholds, ~ 0.4 g/kg, due to anabolic resistance)Hitting threshold every meal vs same daily total but skewed distribution — the former gives a larger 24 h MPS AUC (Areta 2013)
Key implication: the daily total isn't enough — every meal must clear threshold. Breakfast 5 g + dinner 100 g ≠ three meals of 35 g.
3. Thermic effect of food (TEF) is 'free burn':
Protein TEF: 25-30% (100 kcal of protein → 25-30 kcal dissipated, 70-75 kcal net absorbed)Carb TEF: 5-10%Fat TEF: 0-3%
Replacing 100 kcal of carbs with protein → burns ~ 20 extra kcal/day. A 150 g vs 80 g protein day (same calories) → TEF differs by ~ 80-100 kcal/day. Combined with satiety, high protein means 'same calories, less net absorbed, more full'.
Why this matters more during a cut: an energy deficit upregulates AMP-activated protein kinase: The cell's 'low fuel' sensor — switches on when energy is low to make energy and pause building. and suppresses mechanistic target of rapamycin: The cell's master 'grow / build' switch — turned on by enough protein and resistance training. (energy-saving signal). Under those conditions only a strong leucine pulse can pull MPS back up. Insufficient protein = letting the body default to breaking down muscle while in energy-saving mode.
1. Protein Leverage Hypothesis (Simpson & Raubenheimer):
Humans require an absolute amount of protein, not a percentage. If dietary protein density is diluted (UPF typically < 12% energy from protein), the body will eat more total calories until protein is met — even if that means hundreds of extra kcal of carbs + fat. This is one underlying explanation for the modern obesity epidemic: the food industry diluted protein density, and people passively over-eat.
Used in reverse: push protein to 25-30% of total energy and appetite signals self-cap, total calories fall naturally. This is why high-protein diets cause weight loss even under ad-libitum conditions (Weigle 2005 classic RCT: raising protein from 15% to 30% had subjects spontaneously eat 441 kcal/day less).
2. Leucine threshold + mTOR complex 1: The main working form of mTOR — the switch that directly drives protein synthesis. activation (atlas L4 `leucine-threshold` + `mtor-pathway`):
Muscle protein synthesis (MPS) is not 'eat-and-build'; it's a threshold switch:
Per-meal leucine ≥ 2.5-3 g (≈ 25-30 g of high-quality protein, or 0.3-0.4 g/kg body weight) → mTORC1 activates → MPS runs for 90-120 minutesBelow threshold: MPS barely responds (older adults have higher thresholds, ~ 0.4 g/kg, due to anabolic resistance)Hitting threshold every meal vs same daily total but skewed distribution — the former gives a larger 24 h MPS AUC (Areta 2013)
Key implication: the daily total isn't enough — every meal must clear threshold. Breakfast 5 g + dinner 100 g ≠ three meals of 35 g.
3. Thermic effect of food (TEF) is 'free burn':
Protein TEF: 25-30% (100 kcal of protein → 25-30 kcal dissipated, 70-75 kcal net absorbed)Carb TEF: 5-10%Fat TEF: 0-3%
Replacing 100 kcal of carbs with protein → burns ~ 20 extra kcal/day. A 150 g vs 80 g protein day (same calories) → TEF differs by ~ 80-100 kcal/day. Combined with satiety, high protein means 'same calories, less net absorbed, more full'.
Why this matters more during a cut: an energy deficit upregulates AMP-activated protein kinase: The cell's 'low fuel' sensor — switches on when energy is low to make energy and pause building. and suppresses mechanistic target of rapamycin: The cell's master 'grow / build' switch — turned on by enough protein and resistance training. (energy-saving signal). Under those conditions only a strong leucine pulse can pull MPS back up. Insufficient protein = letting the body default to breaking down muscle while in energy-saving mode.
机制一 · 蛋白杠杆假说
1. 蛋白杠杆假说 (Protein Leverage Hypothesis) (Simpson & Raubenheimer):人体对蛋白的需求是绝对量, 不是比例. 如果饮食里蛋白浓度被稀释 (UPF 通常 < 12% 能量来自蛋白), 身体会多吃总热量直到蛋白达标 — 哪怕这意味着多吃几百卡碳水 + 脂肪. 这是现代肥胖流行的一个底层解释: 食品工业稀释了蛋白密度, 人就被动多吃.
反过来用: 把蛋白比例顶到 25-30% 总能量, 食欲信号会主动收口, 总热量自然下来. 这就是为什么高蛋白饮食在自由进食情况下也能减重 (Weigle 2005 经典 RCT: 蛋白从 15% 提到 30%, 受试者每天自发少吃 441 kcal).
它在你的餐桌上长什么样: 一块加了糖和油的饼干、一杯奶茶, 蛋白密度很低; 吃完热量已经进去不少, 但身体那本蛋白账还没结清, 于是过一会儿又想找东西吃. 同样的热量换成鸡蛋、酸奶、豆腐, 账结得快, 后面那一轮嘴馋就不来了.
机制二 · 亮氨酸阈值与 mTORC1
2. 亮氨酸阈值 + mTOR complex 1: The main working form of mTOR — the switch that directly drives protein synthesis. 激活 (atlas L4 `leucine-threshold` + `mtor-pathway`):肌肉蛋白合成 (MPS) 不是吃了就合成, 而是阈值开关:
一餐亮氨酸 ≥ 2.5-3 g (≈ 总蛋白 25-30 g 优质来源, 或 0.3-0.4 g/kg 体重) → mTORC1 激活 → MPS 启动 90-120 分钟不到阈值: MPS 几乎不响应 (老年人因抵抗, 阈值更高, ~ 0.4 g/kg)每餐都顶到阈值 vs 一天总量一样但分布偏斜 — 前者 24 h MPS AUC 更大 (Areta 2013)
这个开关在细胞里长什么样: 亮氨酸进入肌细胞后被细胞内的感受器认出来并停靠住; 感受器一旦被占住, 就放行 mTORC1 这个总调度器, 它再去启动核糖体那一侧的翻译机器, 把血里的氨基酸一个接一个接成新的肌纤维蛋白. 亮氨酸在这里更像钥匙而不是砖头 — 砖头是这一餐里的全部氨基酸, 但钥匙不到位, 门就不开.
关键含义: 不是一天总量够就行, 而是每餐都要达阈值. 早餐 5 g 蛋白 + 晚餐 100 g 蛋白 ≠ 三餐各 35 g.
机制三 · 食物热效应
3. 食物热效应 (TEF) 是免费消耗:蛋白 TEF: 25-30% (100 kcal 蛋白 → 25-30 kcal 直接散热, 净吸收 70-75 kcal)碳水 TEF: 5-10%脂肪 TEF: 0-3%
蛋白替代 100 kcal 碳水 → 多消耗 ~ 20 kcal/天. 一天 150 g 蛋白 vs 80 g 蛋白 (热量等同) → TEF 差 ~ 80-100 kcal/天. 加上饱腹效应, 高蛋白等于同热量, 净吸收少, 还更饱.
这笔热量花在哪了: 氨基酸不像脂肪能整块囤起来, 身体没有一个氨基酸仓库. 吃进来当下用不掉的那部分, 得先在肝脏里把氮拆下来做成尿素、交给肾脏排掉, 剩下的碳架才拿去供能或转成脂肪. 这一整套拆装本身就在烧 adenosine triphosphate: The cell's universal energy currency — almost everything that costs energy spends it., 散出来的就是你吃完一顿高蛋白餐后身上发热的那点感觉.
Chapter 4
Practice · 25-40 g across 3-4 meals
Practice · 25-40 g across 3-4 meals
Core rule: per meal 0.3-0.4 g/kg = 25-40 g of high-quality protein, 3-4 meals/day, 3-5 h apart (lets MPS finish one cycle and settle).
Sample day (70 kg, target 140 g/day):
Breakfast 35 g: 2 whole eggs (12 g) + 200 g Greek yoghurt (20 g) + 1 scoop whey (3 g)Lunch 40 g: 150 g chicken breast / fish (35 g) + 100 g chickpeas (7 g)Snack 25 g (post-workout): 25 g whey or 200 g cottage cheeseDinner 40 g: 150 g beef / salmon / tofu (30 g) + side with legumes (10 g)
The first 30 g of protein after waking matters most:
Overnight fast → muscle is in a net breakdown state (low CHO + amino acids)Protein at meal 1 → MPS fires immediately, closes the catabolic window earlySkipping breakfast → first meal pushed to afternoon = 4-6 extra hours of breakdownAnti-pattern: 'carb breakfast + carb lunch + protein dinner' = most of the day MPS doesn't respond
Sample day (70 kg, target 140 g/day):
Breakfast 35 g: 2 whole eggs (12 g) + 200 g Greek yoghurt (20 g) + 1 scoop whey (3 g)Lunch 40 g: 150 g chicken breast / fish (35 g) + 100 g chickpeas (7 g)Snack 25 g (post-workout): 25 g whey or 200 g cottage cheeseDinner 40 g: 150 g beef / salmon / tofu (30 g) + side with legumes (10 g)
The first 30 g of protein after waking matters most:
Overnight fast → muscle is in a net breakdown state (low CHO + amino acids)Protein at meal 1 → MPS fires immediately, closes the catabolic window earlySkipping breakfast → first meal pushed to afternoon = 4-6 extra hours of breakdownAnti-pattern: 'carb breakfast + carb lunch + protein dinner' = most of the day MPS doesn't respond
样板 · 一天怎么排
具体一天怎么吃 (70 kg 体重, 目标 140 g/天):早餐 35 g: 2 个全蛋 (12 g) + 200 g 希腊酸奶 (20 g) + 一勺乳清 (3 g)午餐 40 g: 150 g 鸡胸、鱼 (35 g) + 100 g 鹰嘴豆 (7 g)加餐 25 g (训练后): 乳清 25 g 或 200 g 低脂奶酪晚餐 40 g: 150 g 牛肉、三文鱼、豆腐 (30 g) + 副菜含豆类 (10 g)
起床后 30 g 蛋白尤其重要:
整夜空腹 → 肌肉处于净分解状态 (CHO 和氨基酸都低)第一餐就上蛋白 → MPS 立刻启动, 提前关掉异化窗口不吃早餐的人, 第一餐到下午, 等于让肌肉多分解 4-6 h反例: 碳水早餐 + 中午 + 蛋白晚餐 = 一天大部分时间 MPS 不响应
这张表怎么用: 数字不必照抄, 要抄的是形状 — 每一餐都得有一个明确的蛋白主角 (蛋、奶、肉、鱼、豆制品选其一), 而不是靠主食和蔬菜里那点零散蛋白去凑总量. 换成你自己的体重, 按上面那条每餐规则重算一遍就行.
Refuel within 2 hours post-workout
Refuel within 2 hours post-workout:The 'anabolic window' isn't as tight as 30 minutes — actually ~ 2-4 hours (Aragon & Schoenfeld review)But 20-40 g protein post-training does amplify the MPS responsePractical: full meal within 1 h, or whey scoop then real meal 1 h later
High-quality sources (sorted by leucine density + absorption rate):
Whey: leucine ~ 11% / fastest absorption / first pick post-workout / 25 g whey ≈ 2.7 g leucine (right at threshold)Eggs: whole-egg leucine ~ 8.5% / complete AA profile + choline + vitamin D / breakfast pickFish (salmon / tuna / cod): high protein + ω-3 / anti-inflammatory + CV co-benefitLean red meat (beef / pork loin): protein + iron + B12 + creatine / 2-3×/weekGreek yoghurt / cottage cheese: casein releases slowly, ideal pre-bed to sustain overnight MPSSoy products (tofu / edamame / soy isolate): the one plant source close to animal protein, leucine ~ 8%
Vegetarian / vegan amino-acid completeness:
Single plant proteins usually lack one limiting amino acid: grains (rice / wheat) low in lysine, legumes low in methionineCombine across one meal: grains + legumes (rice + beans / pita + chickpeas / whole-wheat + peanut butter) covers the spectrumSoy + quinoa + amaranth are the few inherently complete plant proteinsVegetarians should target 1.8-2.2 g/kg: plant protein digestibility (DIAAS) is 20-30% lower than animal, real availability discounts accordinglyWhen needed, soy / pea / rice isolate powder is a basic tool, not a luxury
Atlas connections
Atlas connections:weight-management-foundations (the cut framework)adaptive-thermogenesis (the RMR-drop counterpart)leptin-set-point (hunger-signal management)protein (base node) + protein-and-lifting (training synergy)L4 `leucine-threshold` + `mtor-pathway` (mechanism deep-dive)
References · 6
- Hall, K. D., Bemis, T., Brychta, R., Chen, K. Y., Courville, A., Crayner, E. J., Goodwin, S., Guo, J., Howard, L., Knuth, N. D., Miller, B. V., Prado, C. M., Siervo, M., Skarulis, M. C., Walter, M., Walter, P. J., & Yannai, L. (2015). Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism, 22(3), 427–436. 10.1016/j.cmet.2015.07.021
- Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. American Journal of Clinical Nutrition, 103(3), 738–746. 10.3945/ajcn.115.119339
- Morton, R. W., et al. (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. British Journal of Sports Medicine, 52(6), 376–384. 10.1136/bjsports-2017-097608
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine joint position statement: nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543–568. 10.1249/MSS.0000000000000852
- Antonio, J., Peacock, C. A., Ellerbroek, A., Fromhoff, B., & Silver, T. (2014). The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 11, 19. 10.1186/1550-2783-11-19
- Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W. D., Broad, E. M., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319-2331. With 80 g protein over 12 h, 4×20 g every 3 h maximized myofibrillar protein synthesis vs 8×10 g/1.5 h and 2×40 g/6 h. 10.1113/jphysiol.2012.244897