Videnskabelige kilder
Al træningsteori og supplementviden i MuscleUp er baseret på peer-reviewed forskning.
💪Muskler og hypertrofi
Schoenfeld BJ, Ogborn D, Krieger JW (2017) — Journal of Sports Sciences
Higher weekly sets per muscle group lead to greater muscle growth — at least 10+ sets/week recommended.
DOI: 10.1080/02640414.2016.1210197
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW (2016) — Journal of Strength and Conditioning Research
Both low and high rep ranges produce hypertrophy, but heavy loads yield greater strength gains.
DOI: 10.1519/JSC.0000000000001785
Kraemer WJ, Ratamess NA (2004) — Medicine & Science in Sports & Exercise
Progressive overload is the foundation of resistance training — increase load, volume or intensity over time.
DOI: 10.1249/01.MSS.0000114440.17883.EF
Morton RW, Murphy KT, McKellar SR, et al. (2018) — British Journal of Sports Medicine
Protein supplementation improves muscle mass and strength with resistance training — up to ~1.6 g/kg/day.
DOI: 10.1136/bjsports-2017-097608
Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MG (2014) — European Journal of Sport Science
Caffeine (3-6 mg/kg) improves strength, power and endurance during training.
DOI: 10.1080/17461391.2015.1085097
Close GL, Russell J, Cobley JN, et al. (2006) — Journal of Sports Sciences
Vitamin D deficiency is common among athletes and negatively affects muscle strength and immune function.
DOI: 10.1080/02640414.2012.733822
🥩Ernæring og protein
Helms ER, Zinn C, Rowlands DS, Brown SR (2014) — International Journal of Sport Nutrition and Exercise Metabolism
During caloric deficit, protein intake should increase to 2.3-3.1 g/kg to preserve muscle mass.
DOI: 10.1123/ijsnem.2013-0054
Morton RW, Murphy KT, McKellar SR, et al. (2018) — British Journal of Sports Medicine
Protein supplementation improves muscle mass and strength with resistance training — up to ~1.6 g/kg/day.
DOI: 10.1136/bjsports-2017-097608
Campbell B, Kreider RB, Ziegenfuss T, et al. (2007) — Journal of the International Society of Sports Nutrition
Active individuals should consume 1.4-2.0 g protein/kg/day for optimal adaptation.
DOI: 10.1186/1550-2783-4-8
Jäger R, Kerksick CM, Campbell BI, et al. (2017) — Journal of the International Society of Sports Nutrition
Optimal protein distribution is 0.25-0.55 g/kg per meal, spread across 3-4 daily meals.
DOI: 10.1186/s12970-017-0177-8
Kerksick CM, Arent S, Schoenfeld BJ, et al. (2018) — Journal of the International Society of Sports Nutrition
Nutrient timing has moderate importance — total daily protein and calorie intake matters most.
DOI: 10.1186/s12970-017-0189-4
Cermak NM, Res PT, de Groot LC, Saris WH, van Loon LJ (2012) — American Journal of Clinical Nutrition
Meta-analysis: Protein supplementation augments muscle mass and strength gains with resistance training.
DOI: 10.3945/ajcn.112.037556
💊Kosttilskud
Morton RW, Murphy KT, McKellar SR, et al. (2018) — British Journal of Sports Medicine
Protein supplementation improves muscle mass and strength with resistance training — up to ~1.6 g/kg/day.
DOI: 10.1136/bjsports-2017-097608
Kreider RB, Kalman DS, Antonio J, et al. (2017) — Journal of the International Society of Sports Nutrition
Creatine is one of the most researched and safe supplements — improves strength, power and muscle mass.
DOI: 10.1186/s12970-017-0173-z
Popkin BM, D'Anci KE, Rosenberg IH (2010) — Nutrition Reviews
Even mild dehydration (1-2%) significantly reduces physical and cognitive performance.
DOI: 10.1111/j.1753-4887.2010.00304.x
Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MG (2014) — European Journal of Sport Science
Caffeine (3-6 mg/kg) improves strength, power and endurance during training.
DOI: 10.1080/17461391.2015.1085097
Close GL, Russell J, Cobley JN, et al. (2006) — Journal of Sports Sciences
Vitamin D deficiency is common among athletes and negatively affects muscle strength and immune function.
DOI: 10.1080/02640414.2012.733822
Kerksick CM, Arent S, Schoenfeld BJ, et al. (2018) — Journal of the International Society of Sports Nutrition
Nutrient timing has moderate importance — total daily protein and calorie intake matters most.
DOI: 10.1186/s12970-017-0189-4
Antonio J, Ciccone V (2014) — Journal of the International Society of Sports Nutrition
BCAA supplementation may reduce muscle soreness and speed recovery after intense training.
DOI: 10.1186/1550-2783-10-36
Cermak NM, Res PT, de Groot LC, Saris WH, van Loon LJ (2012) — American Journal of Clinical Nutrition
Meta-analysis: Protein supplementation augments muscle mass and strength gains with resistance training.
DOI: 10.3945/ajcn.112.037556
⚙️Restitution
Dattilo M, Antunes HK, Medeiros A, et al. (2011) — Medical Hypotheses
Sleep is critical for muscle recovery through growth hormone release and protein synthesis regulation.
DOI: 10.1016/j.mehy.2011.01.017
Antonio J, Ciccone V (2014) — Journal of the International Society of Sports Nutrition
BCAA supplementation may reduce muscle soreness and speed recovery after intense training.
DOI: 10.1186/1550-2783-10-36
😴Søvn
Dattilo M, Antunes HK, Medeiros A, et al. (2011) — Medical Hypotheses
Sleep is critical for muscle recovery through growth hormone release and protein synthesis regulation.
DOI: 10.1016/j.mehy.2011.01.017
💧Hydrering
Popkin BM, D'Anci KE, Rosenberg IH (2010) — Nutrition Reviews
Even mild dehydration (1-2%) significantly reduces physical and cognitive performance.
DOI: 10.1111/j.1753-4887.2010.00304.x