#17 – Timing & Frequenz: WANN und WIE OFT Ihr esst ist wichtig!

Wann und wie oft ihr essen solltet für optimalen Muskelaufbau und Fettverlust!

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Quellen:

Aragon and Schoenfeld (2013): Nutrient timing revisited: is there a post-exercise anabolic window? https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

Helms et al. (2014): Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

Schoenfeld et al. (2017): Pre- versus post-exercise protein intake has similar effects on muscular adaptations. https://peerj.com/articles/2825

Schoenfeld et al. (2015): Effects of meal frequency on weight loss and body composition: a meta-analysis. https://ncbi.nlm.nih.gov/pubmed/26024494

Trommelen and Van Loon (2016): Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. https://ncbi.nlm.nih.gov/pmc/articles/PMC5188418

Mcdonald (2009): Meal Frequency and Muscle Mass Gains. https://bodyrecomposition.com/muscle-gain/meal-frequency-muscle-mass-gains