作者:郭嘉琳 浙大邵逸夫醫院營養科營養師 審稿:馮麗君 浙大邵逸夫醫院營養科主任。
文章來源:食之有理
已授權《臨床營養網》轉載
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文章素材來源:canva&AI生成。
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參考文獻:
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Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & 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. British Journal of Sports Medicine, 52(6), 376–384.
Morr, C. V., & Ha, E. Y. W. (1993). Whey protein concentrates and isolates: Processing and functional properties. Critical Reviews in Food Science and Nutrition, 33(6), 431–476.
Res, P. T., Groen, B., Pennings, B., Beelen, M., Wallis, G. A., Gijsen, A. P., Senden, J. M., & van Loon, L. J. C. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine & Science in Sports & Exercise, 44(8), 1560–1569.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
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