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عمومی::
نکات تغذیه عملکردی
* Performance nutrition spotlight
Performance nutrition spotlight
Performance Nutrition Spotlight
Benefits Risks Greater force production Greater exercise-induced muscle damage Increased anabolic signaling Greater delayed-onset muscle soreness (DOMS; myalgia) Lower energy cost Temporary decrease in strength after a training session More satellite cell activity Reduced joint range of motion due to muscle swelling Less cardiovascular stress and discomfort Temporarily disrupted movement patterns Lower perceived exertion Temporarily impaired performance Less fatigue Increased risk of injury to muscles, joints, and bones More motor cortex involvement Increased motor-unit recruitment Rapid gains in strength and mass Increased resting metabolic rate Improved blood lipid profile Better insulin sensitivity Performance nutrition spotlight
Performance nutrition spotlight: Research demonstrate s that loss of muscle protein resulting from severe energy restric tion can be reduced by increasing the amount of protein in the diet to 1 .6 to 2.4 grams per kilogram per day (0.7-1.1 g/ l b/day), more than twice the recommendation for protein intake in sedentary people
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