Name: 營養教練：你實際需要的蛋白質份量 (99% 的人都忽略了！) (Nutrition Coach: How Much Protein You Actually Need (Ignored by 99%))
Uploaded: 2026-02-15T22:00:57.000Z
Duration: 8 min 6 s

What is the maximal anabolic dose of protein per meal for the goal of muscle building?

每餐攝取多少蛋白質才能達到最大的增肌合成代謝劑量？

And we boiled it down to first in the order of importance is total daily protein.

然後我們把它歸結為，重要性層級的第一順位是每日總蛋白質攝取量。

If you get total daily protein right, then the timing of the constituent doses of the total are just a distant secondary concern.

如果你能正確掌握每日總蛋白質攝取量，那麼組成份量在總量中的攝取時間就只是次要的考量了。

If you can give an across the board recommendation of how much protein people should consume post resistance training, let's just leave cardiovascular training separately for the moment.

如果能給出一個整體性建議，告訴大家阻力訓練後應該攝取多少蛋白質，我們先把心血管訓練暫時放一邊。

Post resistance training, what would that number be?

阻力訓練後，這個數字會是多少？

是 20 克、30 克、50 克還是 100 克？

And how long after training should one consume that protein?

而且應該在訓練後多久攝取蛋白質呢？

If the goal is muscle protein synthesis to maximize MPS, we really haven't seen doses beyond 50ish grams, 30, 30 or so to 50.

如果目標是最大化肌肉蛋白質合成 (MPS)，我們實際上沒看到超過 50 克左右的劑量，大概 30 到 50 克。

My colleague Brad Schoenfeld and I, we scoured the literature and we wrote this paper on what is the maximal anabolic dose of protein per meal for the goal of muscle building?

我的同事 Brad Schoenfeld 和我，我們廣泛查閱文獻，寫了一篇關於為了增肌，每餐的最大合成代謝蛋白質劑量是多少的文章？

And we boiled it down to somewhere between 0.4 and to roughly 0.6 grams per kilogram of body weight.

我們將它濃縮到大約每公斤體重 0.4 到 0.6 克之間。

And so in freedom units, we're talking 0.2 to 0.25 grams per pound.

所以用英制單位來說，我們講的是每磅 0.2 到 0.25 克。

And that is what appears to max out muscle protein.

這似乎就是能最大化肌肉蛋白質的量。

So like about a quarter of your of your body weight in pounds is if you're looking at grams of protein to maximize per muscle protein.

所以如果以磅為單位來看你的體重，大約是四分之一磅的蛋白質，是為了最大化每餐的肌肉蛋白質合成。

Because I think many people, including myself, are gonna say, okay, but

因為我覺得很多人，包括我自己，都會說，好，但是

I mean, I wake up in the morning and I try to work out before I eat.

我是說，我早上起床，然後我會試著在吃東西前運動。

Sometimes I'll have a little bit of protein.

But let's assume two conditions just for simplicity.

但為了簡單起見，我們假設兩種情況。

Somebody did resistance training in the previous two hours or and they're trying to evaluate how much protein to eat at that meal in order to maximize muscle protein synthesis.

有人在過去兩小時內做了阻力訓練，而且他們想評估在那一餐要吃多少蛋白質才能最大化肌肉蛋白質合成。

Or they're eating a meal separate on a day, they're not resistance training.

或者他們是在沒有阻力訓練的日子裡，吃一頓獨立的餐點。

So and then as just kind of a generic example of a meal that doesn't follow resistance training in the window of two hours or so, how much protein should be consumed at these two different meals.

那麼，作為一個不 Following 阻力訓練窗口期（兩小時左右）的餐點的通用範例，這兩餐應該攝取多少蛋白質。

We did a meta analysis of the existing literature, looking at the anabolic window thing and for the listeners, a meta analysis analysis is a study of the studies.

我們對現有的文獻進行了統合分析，研究了合成代謝窗口這個概念，對於聽眾來說，統合分析是研究的研究。

You collect all of the studies on a given question and then you kind of see, you look at, you know, effect sizes and you sort of see where the evidence leans, whether there's an, you know, a significant or meaningful effect.

你收集關於特定問題的所有研究，然後你就會看到，你知道，效果大小，然後你就會看到證據傾向於哪邊，是否有，你知道，顯著或有意義的效果。

We collected studies that compared a protein timing condition where protein was timed within an hour either pre or post exercise, and

我們收集了比較蛋白質時機條件的研究，其中蛋白質在運動前或運動後一小時內攝取，

then the control group of the study would have to have protein a minimum of two hours of nutrient neglect on both sides of the training bound.

然後研究的對照組必須在訓練前後兩小時內都沒有攝取營養。

So we collected all the studies that compared these conditions.

所以我們收集了所有比較這些條件的研究。

Essentially, we found that as long as total daily protein was about 1.66 1.7 grams per kilogram of body weight, so about 0.7 grams per pound, as long as total daily protein was at that or more, then the timing relative to the training bout didn't make a difference.

基本上，我們發現，只要每日總蛋白質攝取量約為每公斤體重 1.66 到 1.7 克，也就是每磅約 0.7 克，只要每日總蛋白質攝取量達到或超過這個量，那麼訓練時間點就沒有差別。

This is important for people to hear because what this translates to in my ears is a very simple takeaway, which is that you don't need to obsess about the post training anabolic window, especially if you're eating prior to training.

這對大家來說很重要，因為這對我來說意味著一個非常簡單的重點，那就是你不需要糾結於阻力訓練後的合成代謝窗口，特別是如果你在訓練前有進食的話。

Yes, because you have nutrients circulating now.

對，因為你身體裡現在就有營養在循環。

If you eat your last bite of food at 8pm and you wake up at 7am and you're training at 10am, then perhaps by the time you finish your leg workout or whatever resistance training workout, you would want to prioritize getting some protein and other nutrients into your system.

如果你最後一口食物是在晚上八點吃，然後你早上七點起床，十點才訓練，那麼在你結束腿部訓練或任何阻力訓練後，你可能就會想優先攝取一些蛋白質和其他營養到你的身體裡。

What you're saying, basically, it makes it so logical, now that I hear it, which is that you have nutrients circulating in your body and stored in your glycogen and so you're pulling from a reservoir.

你說的基本上讓這件事聽起來很合理，現在聽你這麼說，就是說你的身體裡有營養在循環，並且儲存在肝醣裡，所以你是在從一個儲備庫裡提取。

Fasted doesn't necessarily mean starving.

The first in the order of importance is total daily protein.

重要性層級的第一項是每日總蛋白質攝取量。

如果你的每日總蛋白質攝取量對了，那麼組成份量在總量中的時機就只是次要的考量了。

Many people find it difficult to distribute their protein evenly through the day.

很多人發現很難將蛋白質均勻分配到一整天。

Many people also find it difficult to get enough protein in the middle of the day meals or the morning meals.

很多人也發現很難在中午或早上的餐點中攝取足夠的蛋白質。

And I know people will say, well, you have some eggs and some protein.

我知道大家會說，嗯，你吃些蛋和一些蛋白質。

But at least in this country, most people tend to emphasize dinner as their largest meal, for better or worse.

但至少在這個國家，大多數人傾向於把晚餐當作最重要的一餐，不管好壞。

So a lot of people stack their protein heavily towards the end of the day.

所以很多人會把蛋白質大量集中在一天結束的時候攝取。

Assuming caloric load is appropriate, et cetera.

假設熱量攝取是適當的，等等。

Is there anything fundamentally wrong or bad about doing that from the perspective of body composition and health?

從體態組成和健康的觀點來看，這樣做有什麼根本上的錯誤或不好嗎？

We're talking about the general population, not somebody who's trying to win a physique competition or run a marathon or ultra.

我們講的是一般大眾，不是那些想贏得健美比賽或跑馬拉松或超馬的人。

One of my colleagues, Yassin Lock, he took our, our pre post model and he kind of like he ran his own randomized control trial version of it.

我的同事 Yassin Lock，他用了我們的「訓練前、訓練後」模型，然後他自己做了一個隨機對照試驗的版本。

But he wanted to kind of exploit the possibility of further protein neglect on both sides of the training bout.

但他想利用訓練前後忽略蛋白質攝取的可能性。

So he compared an immediate pre and post immediate Pre and post 25 grams of protein sandwiching the resistance training bout with a group that neglected all nutrients for three hours on both sides of the resistance training valve.

所以他比較了一組在阻力訓練前後立即攝取 25 克蛋白質，以及另一組在阻力訓練前後三小時內完全忽略所有營養素的組別。

Total daily protein was optimized at around close to a gram per pound, 2ish grams per kilogram of body weight.

每日總蛋白質攝取量最佳化約為每磅接近 1 克，也就是每公斤體重約 2 克。

No significant difference, no meaningful difference in muscle size and strength gains at the end of the I believe it was a 10 or 12 week study.

在研究結束時，我相信是 10 或 12 週的研究，肌肉大小和力量的成長沒有顯著差異，也沒有有意義的差異。

So what I'm hearing through all these answers, correct me if I'm wrong, is that there's tremendous flexibility as to when you consume the protein that we all need, but

所以，我從這些回答中聽到的，如果我錯了請糾正我，是關於我們都需要攝取的蛋白質，在攝取時間上非常彈性，但是

that the overall protein requirement seems to center somewhere around 0.7 to 1 gram per pound of body weight somewhere in there total per day.

總蛋白質需求量似乎落在每磅體重 0.7 到 1 克之間，這是每日總攝取量。

If the amount in a given meal is a bit higher than 20 or 30 grams, you're fine.

如果一餐的份量高於 20 或 30 克，你沒問題。

If it's a bit lower, you're probably fine.

如果份量低一點，你可能也沒問題。

But the thing that also I believe needs highlighting that most people don't talk about is distinguishing between what's in circulation versus when one ingests something.

但我想強調的另一件事，是大多數人沒有談到的，區分血液中的蛋白質和攝取食物的時間點。

We love to think that we drink 30 grams of protein or eat the chicken breast or the piece of steak or have the eggs and suddenly those amino acids are available.

我們喜歡認為，當我們喝了 30 克蛋白質，或者吃了雞胸肉、牛排，或吃了雞蛋，這些胺基酸就立刻可用了。

And it makes so much more rational sense now that you describe it, that eating first makes those amino acids available for the muscles a couple hours later.

聽你這樣解釋，現在聽起來就合理多了，因為先吃東西，幾個小時後，這些胺基酸就能給肌肉使用了。

And we just don't learn about it that way.

So I'm very grateful that you're bringing it up that way.

所以我真的很感謝你這樣提出來。

I realized we could probably drill into protein requirements ad nauseam.

我意識到我們大概可以把蛋白質需求量講到爛。

The way I like to put it is total daily protein is the cake.

我喜歡這樣比喻：每日總蛋白質攝取量就是蛋糕。

The specific timing of protein relative to the training belt, that is the icing on the cake.

而蛋白質攝取時間點，相對於訓練時間，那就是蛋糕上的糖霜。

And it's a very thin layer of icing on it.

And when you form practical takeaways from the findings, we can say that if you prefer to train fasted and you just feel better doing your cardio in a fasted state, great, do it fasted.

當你從研究結果中歸納出實用的做法時，我們可以說，如果你喜歡空腹訓練，而且你做心血管訓練時感覺比較好，那就很棒，空腹做。

If you can't stand doing fasted cardio and you'd rather have a breakfast beforehand, then go ahead and do that.

如果你受不了空腹訓練，寧願事先吃個早餐，那就去做吧。