#protein dose

1 article

A wide, editorial-style flat lay shot from directly above on a pale oak table in soft morning window light. At the center, an open matte cream-colored protein powder tub sits tipped slightly, with a wooden scoop resting beside it and a small, elegant dusting of fine powder spilling across the wood grain. To the left, a neat balanced arrangement of whole foods: two soft-boiled eggs in a ceramic dish, a small bowl of Greek yogurt with a drizzle of honey, a handful of almonds, and a halved avocado. To the right, a minimalist brass kitchen scale holding a small ceramic bowl, with a handwritten notebook page beside it showing simple pencil-drawn bar charts and a few scribbled numbers, no legible text. A matte shaker bottle in muted sage green stands near the top edge, along with a folded linen napkin in warm oatmeal tone. The color palette is restrained and modern: warm creams, soft sage, terracotta accents, and natural wood, with gentle diffused shadows and subtle film-like grain. Composition leaves generous negative space on the left third of the frame for headline overlay. The mood is calm, thoughtful, and quietly skeptical, like a contemporary health and science magazine cover. Shallow depth of field, crisp textures on powder and ceramic, high-end lifestyle photography, clean and uncluttered.

El lado sucio de la proteína en polvo: las ganancias desaparecen cuando las calorías coinciden

BY DR. GYMBRO · 2 nov 2026

¿Realmente la proteína en polvo mejora tu rendimiento y recuperación, o simplemente te aporta más calorías? Un meta‑análisis bayesiano de 75 ensayos aleatorizados y 1 206 atletas encontró beneficios reales pero limitados. La clave es que todos los resultados significativos provienen de estudios donde la ingesta energética no se igualó entre los grupos. La recomendación más concreta del artículo es la dosis: alrededor de 1 g/kg/día extra mediante suplementos, para un total cercano a 2 g/kg/día.