Workshop – Nutrition för hälsosam viktökning

Allt material i denna workshop tillhör 21st Century PT School och är skyddat av upphovsrätt. Otillåten användning, kopiering eller spridning utan skriftligt tillstånd är förbjuden. Överträdelse kan leda till rättsliga åtgärder, inklusive böter vid avsiktlig intrång, samt ersättning för advokatkostnader och skadestånd för ekonomiskaförluster eller skada på rykte.

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Referenser

Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on indices of health and body composition–a crossover study in resistance-trained men.
Journal of the International Society of Sports Nutrition, 13, 3.
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0114-2

Aragon, A.A., & Schoenfeld, B.J. (2013). Nutrient timing revisited: Is there a post-exercise
anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

Blomstrand, E., Eliasson, J., Karlsson, H.K., & Köhnke, R. (2006). Branched-chain amino acids
activate key enzymes in protein synthesis after physical exercise. The Journal of Nutrition, 136(1
Suppl), 269S–273S.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/

Darling, A.L., Millward, D.J., Torgerson, D.J., Hewitt, C.E., & Lanham‐New, S.A. (2009). Dietary
protein and bone health: A systematic review and meta-analysis. The American Journal of Clinical Nutrition, 90(6), 1674–1692.

Herman, C.P., & Polivy, J. (1984). A boundary model for the regulation of eating. I A.J. Stunkard & E. Stellar (Red.), Eating and its disorders (ss. 141–156). Raven Press.

Martin, W.F., Armstrong, L.E., & Rodriguez, N.R. (2005). Dietary protein intake and renal function.
Nutrition & Metabolism, 2, 25.
https://doi.org/10.1186/1743-7075-2-25

Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W., & Phillips, S.M. (2018). A systematic review, meta-
analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine,
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7513243/

Penev, P. D. (2007). Association between sleep and morning testosterone levels in older men.
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Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to
resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
https://pubmed.ncbi.nlm.nih.gov/20847704/

Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Smith‐Ryan, A. E., & Aragon, A. A. (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance
training? Frontiers in Nutrition, 6, 131.
https://www.frontiersin.org/articles/10.3389/fnut.2019.00131/full

Stensel, D. (2011). Exercise, appetite and appetite-regulating hormones: Implications for food
intake and weight control. Annals of Nutrition and Metabolism, 57(Suppl. 2), 36–42.
https://doi.org/10.1159/000322702

Tipton, K. D., & Wolfe, R. R. (2004). Protein and amino acids for athletes. Journal of Sports
Sciences, 22(1), 65–79.
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