Die Leute fahren 1000 Meilen in 11 Tagen (Die ist nur 90 Meilen pro Tag, viele Radfahrer tun, die regelmäßig in der Ausbildung), oder tun lange Strecke RAAM Typ-Ereignisse haben einen höheren Anteil an Fetten, da trägt es 9 Kalorien pro Gramm, anstatt 4 (Kohlenhydrate/protein cal/G). So weit wie der rest Ihrer Vorschläge, Sie sind etwas zu Wild off base, und Fahrer sehr spezifisch. Vielleicht ändern Sie den Titel, die Frage wäre in Ordnung, um etwas ähnliches wie "Wie, um sicherzustellen, richtige form, wenn die Ausbildung allein"

Essen Sie, was Sie fühlen möchten! Beachten Sie, dass die Ernährung ist ein kumulativer Prozess, und Sie müssen nicht zu viel sorgen darum, die genaue Menge des proteins genau zu der Zeit, wie lange, wie Sie Essen eine gute Menge an protein während des Tages.

Als Referenz, dies ist eine meta-Analyse zum Thema: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53

"Eine erweiterte regression Analyse ergab, dass keine positiven Effekte im Zusammenhang mit protein timing on muscle protein Akkretion verschwand nach der Kontrolle für kovariablen. Darüber hinaus sub-Analyse zeigte, dass die Abweichungen in der Gesamt-protein-Aufnahme erklärt, die Mehrheit der hypertrophen Unterschiede festgestellt timing studies. Wenn zusammen genommen, diese Ergebnisse scheinen, zu widerlegen den landläufigen glauben, dass das timing der Proteinzufuhr in der unmittelbaren pre - und post-workout-Phase ist entscheidend für die muskuläre Anpassungen"

Im wesentlichen, wenn Sie Essen protein und welche Art von protein, die Sie Essen, ist nicht wirklich wichtig, solange Sie Essen Sie genügend protein im Laufe des Tages. Gleiche Sache mit dem Fett; es ist eine Frage, wie viele Kalorien, die Sie Essen insgesamt, nicht, wenn Sie Sie Essen.

Mein Rat ist, Holen Sie ausreichend protein, nicht Essen zu viel, machen gesunde Auswahl von Lebensmitteln, und ärgern Sie sich nicht zu viel über timing.

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