#resistance training

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.

Quanto proteína realmente maximiza o músculo? O platô de 1,6 g/kg explicado

BY DR. GYMBRO · 14 de out. de 2026

Acha que precisa de mais de 2 g de proteína por quilograma para ganhar músculo? Uma meta‑análise de 49 ensaios com 1.863 adultos mostrou que o benefício estabiliza por volta de 1,6 g/kg/dia, com o limite superior da confiança em torno de 2,2 g/kg. Levantadores experientes obtiveram os maiores ganhos com a suplementação, enquanto o efeito diminuía com a idade. Veja como esses números se traduzem no seu prato, no seu copo de shake e no seu bolso.

#resistance training

Quanto proteína realmente maximiza o músculo? O platô de 1,6 g/kg explicado

Quanto proteína realmente maximiza o músculo? O platô de 1,6 g/kg explicado