营销话术证据 B · meta 分析
练完 30 分钟内必须吃蛋白, 否则白练
真相
真正能长肌肉的合成窗口是训练后 24-48 小时; 一天的蛋白总量远比卡在哪个 30 分钟更重要。
机制速览
练肌肉到底每天该吃多少蛋白? 最可靠的答案落在每公斤体重 1.6-2.2 克——这不是健身房传说, 是几十项对照试验汇总出来的。
来源（2）
- 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.
- Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13, 64. Per-meal 0.3-0.5 g/kg distribution + DIAAS-quality dominates over total intake alone.