💪 Informe científico

Volumen

Estrategia basada en evidencia para maximizar la ganancia de masa muscular minimizando la acumulación de grasa, dentro de los límites del culturismo natural.

Morton et al. 2018Aragon & McDonaldSchoenfeld 2010Moore et al. 2012

+200–300

Superávit

kcal/día

1,6–2,2

Proteína

g/kg/día

45–55%

Carbos

de calorías

3–6

Duración

meses

📚 Referencias científicas▼

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." Br J Sports Med, 52(6), 376–384.
Aragon, A.A., Schoenfeld, B.J. (2013). "Nutrient timing revisited: is there a post-exercise anabolic window?" JISSN, 10:5.
Moore, D.R., et al. (2012). "Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men." Am J Clin Nutr.
Slater, G., Phillips, S.M. (2011). "Nutrition guidelines for strength sports." J Sports Sci.
Res, P.T., et al. (2012). "Protein ingestion before sleep improves postexercise overnight recovery." Med Sci Sports Exerc.
Schoenfeld, B.J. (2010). "The mechanisms of muscle hypertrophy and their application to resistance training." J Strength Cond Res, 24(10), 2857–2872.

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