#strength

1 article

A wide, editorial flat-lay photograph shot from directly above on a pale warm-gray stone countertop, lit by soft natural morning window light with gentle diagonal shadows. On the left, a neatly arranged cluster of whole-food protein sources: two seared chicken breast slices with a golden crust, a small ceramic bowl of creamy Greek yogurt topped with blueberries, three halved soft-boiled eggs with jammy orange yolks, a handful of raw almonds, and a small pile of dried lentils scattered on a linen napkin. At the center, a matte white shaker bottle and a wooden scoop resting in a pile of fine vanilla-colored protein powder, a few grains dusted artfully across the surface. On the right, a minimalist kitchen scale in matte black displaying a portion of food, next to an open notebook with a hand-drawn curve that rises steeply and then flattens into a plateau, drawn in a deep terracotta ink pen, with a small dot marking the bend. A brass pen lies beside the notebook. A single dumbbell with a brushed steel finish sits partially in frame at the upper right corner, grounding the fitness theme without feeling gym-like. Color palette: warm cream, sage green, terracotta, soft charcoal, and butter yellow accents, with generous negative space along the top edge for title overlay. Shallow depth of field, crisp textures, subtle film grain, modern lifestyle magazine aesthetic, clean and calm composition, 16:9 landscape.

근육을 최대로 키우려면 단백질은 얼마나 필요할까? 1.6 g/kg 플래토 해설

BY DR. GYMBRO · 2026년 10월 14일

단백질을 파운드당 2 g 이상 섭취해야 근육이 늘어난다는 주장은 오해입니다. 49개 연구와 1,863명의 성인을 분석한 메타‑분석 결과, 근육 성장 효과는 체중 1 kg당 약 1.6 g에서 정점에 이르는 것으로 나타났습니다. 95 % 신뢰구간 상한은 약 2.2 g/kg이며, 이는 무리한 과다 섭취가 아니라 실용적인 범위를 제시합니다. 훈련 경험이 풍부한 사람일수록 보충 효과가 크고, 연령이 높을수록 그 효과는 감소합니다.

#strength

근육을 최대로 키우려면 단백질은 얼마나 필요할까? 1.6 g/kg 플래토 해설

근육을 최대로 키우려면 단백질은 얼마나 필요할까? 1.6 g/kg 플래토 해설