{"id":553,"date":"2026-07-22T10:30:00","date_gmt":"2026-07-22T08:30:00","guid":{"rendered":"https:\/\/dr-singer.net\/blog\/?p=553"},"modified":"2026-07-20T10:50:56","modified_gmt":"2026-07-20T08:50:56","slug":"protein-und-muskelaufbau-bei-sportlich-aktiven","status":"publish","type":"post","link":"https:\/\/dr-singer.net\/blog\/2026\/07\/22\/protein-und-muskelaufbau-bei-sportlich-aktiven\/","title":{"rendered":"Protein und Muskelaufbau bei sportlich Aktiven"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Die International Society of Sports Nutrition (ISSN) hat die aktuelle Studienlage* zur Proteinzufuhr bei gesunden, sportlich aktiven Menschen zusammengefasst.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Die Kernaussage: Training und Protein wirken synergistisch &#8211; besonders Krafttraining stimuliert die Muskelproteinsynthese. \ud83c\udfcb\ufe0f\u200d\u2642\ufe0f<br>Wird rund um das Training ausreichend Protein aufgenommen, kann dieser Effekt zus\u00e4tzlich unterst\u00fctzt werden.<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">F\u00fcr den Aufbau und Erhalt von Muskelmasse ist f\u00fcr die meisten trainierenden Personen eine t\u00e4gliche Gesamteiwei\u00dfzufuhr von etwa <strong>1,4\u20132,0 g pro kg K\u00f6rpergewicht<\/strong> ausreichend.<br>In Di\u00e4tphasen oder bei sehr hoher Belastung kann f\u00fcr Kraftsportler eine h\u00f6here Zufuhr sinnvoll sein.<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wichtig ist nicht nur die Menge, sondern auch die Qualit\u00e4t: Sportler sollten auf vollwertige Proteinquellen achten, die alle <strong>essentiellen Aminos\u00e4uren<\/strong> in einem ausgewogenen Verh\u00e4ltnis enthalten und <strong>ausreichend Leucin<\/strong> liefern.<br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/07\/22_7Sport-819x1024.jpg\" alt=\"\" class=\"wp-image-554\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5477153\/\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5477153\/<\/a> International Society of Sports Nutrition Position Stand: protein and exercise<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Sie finden uns unter fb.me\/praxis.dr.p.singer, ig.me\/dr.p.singer, <a href=\"http:\/\/facebook.com\/groups\/regenerativemedizin\">http:\/\/facebook.com\/groups\/regenerativemedizin<\/a>, <a href=\"https:\/\/www.dr-singer.net\/blog\">https:\/\/www.dr-singer.net\/blog<\/a> und praxis.dr-singer.net<\/em><\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><br>Design KI-unterst\u00fctzt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Die International Society of Sports Nutrition (ISSN) hat die aktuelle Studienlage* zur Proteinzufuhr bei gesunden, sportlich aktiven Menschen zusammengefasst. Die Kernaussage: Training und Protein wirken synergistisch &#8211; besonders Krafttraining stimuliert&#8230;<\/p>\n","protected":false},"author":1,"featured_media":554,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[1007,5,1001,321,325,1003,1005,1004,1002,550,323,322,154,1006],"class_list":["post-553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bewegung","tag-bodyweight","tag-drpsinger","tag-eaa","tag-gelenke","tag-joints","tag-koerpergewicht","tag-kraftsport","tag-musclemass","tag-muskelmasse","tag-protein","tag-sport","tag-sports","tag-training","tag-weighttraining","entry"],"_links":{"self":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/553","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/comments?post=553"}],"version-history":[{"count":2,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/553\/revisions"}],"predecessor-version":[{"id":556,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/553\/revisions\/556"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/media\/554"}],"wp:attachment":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/media?parent=553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/categories?post=553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/tags?post=553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}