✅ Subscribe to my channel for free: https://bit.ly/44kdgF2 In today's video I will tell you the key points for a person who wants to achieve muscle hypertrophy, according to the International Society of Sports Nutrition (ISSN, 2017). ???? SECTIONS: 0:00 Introduction 0:16 Introduction to muscle hypertrophy 1:47 How much protein should I take? 4:03 In how many doses should I take protein? 5:48 Is there an ideal time to take protein meals? 6:37 What kind of protein should I take? Are all sources the same? 9:03 How many calories should I take? 10:33 Epilogue ???? BIBLIOGRAPHY: 1️⃣Kerksick CM et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. Available: https://pubmed.ncbi.nlm.nih.gov/28919... 2️⃣ Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8. Available: https://pubmed.ncbi.nlm.nih.gov/17908... 3️⃣ Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. Available: https://pubmed.ncbi.nlm.nih.gov/29414... 4️⃣ Slater, GJ, Dieter, BP, Marsh, DJ, Helms, ER, Shaw, G., & Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in nutrition, 6, 131. Available: https://www.ncbi.nlm.nih.gov/pmc/arti... 5️⃣ Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. 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. Br J Sports Med. 2018 Mar;52(6):376-384. Available: https://pubmed.ncbi.nlm.nih.gov/28698... ???? Find me on Social Media: Facebook: / efikoloveroudietitian Instagram: / efi_koloverou_dietitian TikTok: / efi_koloverou_dietitian Website: http://www.nutriclinic.gr ???? Video Production & Editing: Stavroula Koloverou https://www.stavroulakoloverou.com/