#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.

到底需要多少蛋白质才能最大化肌肉？——1.6 克/公斤平台阐释

BY DR. GYMBRO · 2026年10月14日

你是否一直以为每磅体重需要摄入超过 2 克蛋白质才能增肌？对 49 项试验、1863 名成年人的荟萃分析显示，肌肉增益在每日约 1.6 克/公斤时出现平台期。其上限置信区间约为 2.2 克/公斤，为健身者提供了一个实用的范围，而不是随意的大剂量。经训练的举重者从补剂中获益最大，且随年龄增长效应会下降。下面看看这些数字对你的餐盘、摇杯和预算意味着什么。

#strength

到底需要多少蛋白质才能最大化肌肉？——1.6 克/公斤平台阐释

到底需要多少蛋白质才能最大化肌肉？——1.6 克/公斤平台阐释