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[์์ธ=๋ด์คํ] ํฉ์ํ ๊ธฐ์ = ๋น๋จ๋ณ ํ์๋ค์ ํ๋น ์กฐ์ ์ ์ํ ์ฝ๋ฌผ์ ํต์ฌ์ธ GLP-1์ด ๋น๋ง ์น๋ฃ ํจ๊ณผ๋ฅผ ์์ธ์ ๋ธ๋ก๋ฒ์คํฐ๋ก ๋ถ์ํ ๊ฐ์ด๋ฐ ์ ์น๋ฃ ๊ฐ๋ฅ์ฑ๊น์ง ํ์ธ๋๋ฉด์ ์๊ฐ์ ์กฐ๋ช ์ด ์ง์ค๋๊ณ ์์ต๋๋ค. ์ผ๋ผ์ด ๋ฆด๋ฆฌ๋ฅผ ํฌํจํด ๋น๋ง ์น๋ฃ๋ฅผ ์ํ GLP-1 ์ ์ฌ์ฒด ์ฝ๋ฌผ์ ๊ณต๊ธํ๋ ์ ์ฝ์ฌ๋ค์ด ๋ ํ ์ฐจ๋ก ์ฑ์ฅ ๋ชจ๋ฉํ ์ ์ป์ ์ ์๋ค๋ ๊ธฐ๋๊ฐ ๊ด๋ จ ์ ๊ณ์ ํฌ์์๋ค ์ฌ์ด์ ๋ฒ์ง๊ณ ์๋ ๋ชจ์์์ ๋๋ค. ๋ณธ๋ GLP-1์ ์ท์ฅ์ ์์ฉํด ์ธ์๋ฆฐ ๋ถ๋น๋ฅผ ์ด์งํ๊ณ ํ๋น์ ๋์ด๋ ๊ธ๋ฃจ์นด๊ณค ๋ถ๋น๋ฅผ ์ต์ ํ๋ ํธ๋ฅด๋ชฌ์ ๋๋ค. ํ๋น์ด ์ฌ๋ผ๊ฐ ๋ ์์น๋ฅผ ๋ฎ์ถ๋ ๊ธฐ์ ์ ๊ฐ์ง GLP-1์ ์์ฅ ์ด๋์ ๋ฆ์ถฐ ์์๋ฌผ์ด ์ฅ๋ด์ ์ค๋ ๋จธ๋ฌผ๋๋ก ํ๋ ํํธ ๋์ ํฌ๋ง ์ค์ถ๋ฅผ ์๊ทนํด ์์์ ์ต์ ํ๋ ํจ๊ณผ๋ฅผ ๊ฐ์ง ๊ฒ์ผ๋ก ์ ์ฆ๋์์ต๋๋ค. GLP-1 ์ ์ฌ์ฒด๋ฅผ ์ด์ฉํ ๋น๋ง ์น๋ฃ์ ๊ฐ ์ ์กฐ๋ ๋ฐฐ๊ฒฝ๋ ์ฌ๊ธฐ์ ์์ต๋๋ค. GLP-1๊ณผ ์์ ์ฐ๊ด ๊ด๊ณ๋ 2024๋ ๋ถํฐ ๋ณธ๊ฒฉ์ ์ผ๋ก ์ ๊ธฐ๋์์ต๋๋ค. ํธ๋ฅด๋ชฌ์ด ์ฒด์ค ๊ฐ๋์ ํจ๊ณผ๋ฅผ ๋ด๋ ๋งํผ ๋น๋ง๊ณผ ๊ด๋ จ์ฑ์ด ๋์ ์์ ๋ฐ๋ณ ์ํ์ ๋ฎ์ถ๋ ๋ฐ ํจ๊ณผ์ ์ผ ์ ์๋ค๋ ์๊ฒฌ์ด ์ ๊ธฐ๋ ๊ฒ์ ๋๋ค. ๋์ฅ์๊ณผ ๊ฐ์, ์ ์ฅ์, ์ท์ฅ์, ์ ๋ฐฉ์, ๋์์ ๋ฑ ์ํ๊ณ๋ 10์ฌ ๊ฐ์ง ์์ ๋น๋ง ๊ด๋ จ ์์ผ๋ก ๋ถ๋ฅํ๊ณ ์์ต๋๋ค. ์ต๊ทผ๊น์ง ์ฐ๊ตฌ์์ ์ฌ๋๋ค์ด ์ฒด์ค์ ๊ฐ๋ํ ๋ ์์ ํฌํจํ ์ฌ๋ฌ ์ง๋ณ์ ๋ฐ๋ณ ์ํ์ด ์ค์ด๋๋ ๊ฒ์ผ๋ก ๋ํ๋ ๋ฐ ์ด์ด ๋ด๋ถ๋นํํ ์ฐ๋กํ์์์ ๋ฐํ๋ ์ฐ๊ตฌ์์ GLP-1 ์์ฉ์ ๊ฐ ๋ณด๋ค ์ง์ ์ ์ผ๋ก ์์ธํฌ์ ์์ฉํ๋ค๋ ์ฌ์ค์ด ํ์ธ๋์์ต๋๋ค. ๋๋ฌผ์ ์ด์ฉํ ์คํ์์ GLP-1์ด ์ ๋ฐฉ์ ์ข ์ ํฌ๊ธฐ๋ฅผ ์ถ์์ํค๋ ๊ฒ์ผ๋ก ํ์ธ๋์๋ค๊ณ ํํ๋ ๋ฐํํ์ต๋๋ค. GLP-1์ด ๋ฏธ๊ตญ ์ํ์์ฝ์ฒญ์ผ๋ก๋ถํฐ ํญ์์ ๋ก ์น์ธ๋ฐ๊ธฐ๊น์ง๋ ์์ง ๊ฐ ๊ธธ์ด ๋ฉ์ง๋ง ์ต๊ทผ๊น์ง ์ฐ๊ตฌ ๊ฒฐ๊ณผ๊ฐ ์ ๋ฐ์ ์๋ฐฉ ๊ทธ๋ฆฌ๊ณ ๋ ๋์๊ฐ ์ ์น๋ฃ๊น์ง ๊ฐ๋ฅ์ฑ์ ์ด์๋ค๋ ๋ฐ ์๊ฐ๋ ์๋ฏธ๋ฅผ ๋๊ณ ์์ต๋๋ค. ์ค์ ํญ์ ์น๋ฃ์ GLP-1์ด ์ ์ฉ๋๋ ค๋ฉด ๋๋ฌผ์ ์ด์ด ํ์๋ฅผ ๋์์ผ๋ก ์์ฐจ๋ก์ ๋๊ท๋ชจ ์์ ์ํ์ ์ค์ํด ํจ๋ฅ๊ณผ ์์ ์ฑ์ ์ ์ฆํด์ผ ํ๊ณ , ์ต๊ทผ๊น์ง ๋์จ ์ฐ๊ตฌ ๊ฒฐ๊ณผ๋ฅผ ์ต์ข ๋ชฉ์ ์ง๊น์ง ๊ฐ๊ธฐ ์ํ ์ด๊ธฐ ๋จ๊ณ๋ผ๊ณ ๋ณผ ์ ์์ต๋๋ค. ์ฅ๊ฑฐ๋ฆฌ ๋ง๋ผํค์ ์ถ๋ฐ ์ ์์ ์ฒซ ๋ฐ์ ๋ ์ํฉ์ด์ง๋ง ์์ฅ ์ ๋ฌธ๊ฐ๋ค์ ๋๊ด์ ์ ๋๋ค. GLP-1์ด ๋จ์ํ ๋น๋จ๋ณ ์น๋ฃ ํจ๊ณผ๋ฅผ ๊ฐ์ ธ์ค๋ ๋ฐ ๊ทธ์น์ง ์๊ณ ์ฒด์ค ๊ฐ๋๊ณผ ์ ์น๋ฃ ํจ๊ณผ๊น์ง ๊ธฐ๋ํ ์ ์๋ค๋ ์ฌ์ค๋ง์ผ๋ก๋ ์๋ฏธ๊ฐ ์์ง ์๋ค๋ ์๊ธฐ์ ๋๋ค. UBS๋ ๋ณด๊ณ ์๋ฅผ ๋ด๊ณ GLP-1 ์์ฝํ ํ๋งค ๊ท๋ชจ๊ฐ 2023~2029๋ ์ฌ์ด ์ฐํ๊ท 30% ๊ธ์ฆํ๋ ์๋๋ฆฌ์ค๋ฅผ ์ ์ํ์ต๋๋ค. ์์ฅ ์กฐ์ฌ ์ ์ฒด ๊ทธ๋๋ ๋ทฐ ๋ฆฌ์์น๋ ๋ณด๊ณ ์๋ฅผ ํตํด ๋ถ๋ฏธ ์ง์ญ์ GLP-1 ์์ฉ์ฒด ์์ฉ์ ์์ฝํ ํ๋งค ๊ท๋ชจ๊ฐ 2023๋ 280์ต ๋ฌ๋ฌ์์ 2030๋ 1391์ต ๋ฌ๋ฌ๋ก ๊ธํฝ์ฐฝํ ๊ฒ์ผ๋ก ๋ด๋ค๋ดค์ต๋๋ค. 2024~2030๋ ์ฌ์ด ๋ถ๋ฏธ ์ง์ญ์์๋ง ์ฐํ๊ท 25.7%์ ์ฑ์ฅ์ ๊ธฐ๋กํ๋ ์ ์ ๋๋ค. ์ผ๋ผ์ด ๋ฆด๋ฆฌ๋ ์ด๋ฏธ ์์ฅ ์ฑ์ฅ์ ์ปค๋ค๋ ๋ฐ์ฌ์ด์ต์ ๋ณด๊ณ ์์ต๋๋ค. 2025๋ 1๋ถ๊ธฐ ์ ์ฒด์ ๋งค์ถ์ก์ด 127์ต ๋ฌ๋ฌ๋ก ์ ๋ ๋๋น 45% ๊ธ์ฆํ ๊ฐ์ด๋ฐ ์ ญ๋ฐ์ด๋์ ๋ง์ด์๋ก์ ๋งค์ถ ๊ท๋ชจ๊ฐ ์ด 62์ต ๋ฌ๋ฌ๋ก ์ ๋ฐ ์ด์์ ๋น์ค์ ์ฐจ์งํ์ต๋๋ค. ์ฃผ์ ์ธ์ ์ ๋ฐ๋ฅด๋ฉด ์ผ๋ผ์ด ๋ฆด๋ฆฌ๋ ํ๋ฃจ ํ ๋ฒ ๋ณต์ฉํ๋ ์์ฝ ํํ์ GLP-1 ์์ฝํ ๊ฐ๋ฐ์ ์ํด 3์ ์์์ํ๊น์ง ์๋ฃํ์ต๋๋ค. ๋ฏธ ์ํ์์ฝ์ฒญ์ ์น์ธ์ ๋ฐ์ผ๋ฉด ์ฝํ์ ๋น๋จ๋ณ๊ณผ ๋น๋ง ์น๋ฃ์ฉ์ผ๋ก ๊ณต๊ธํ๋ค๋ ๊ณํ์ ๋๋ค. ์ ์ฒด๋ 3์ ์์์ํ ๊ฒฐ๊ณผ๊ฐ ๊ณ ๋ฌด์ ์ด๋ผ๊ณ ๋ฐํํ์ต๋๋ค. ์ค๋ฅดํฌ๊ธ๋ฆฌํ๋ก ์ ์ ๋ถ์ ์ฝ๋ฌผ๋ก, ์ค์ ฌํฝ๊ณผ ๋ง์ด์๋ก ๋ฑ ์ฃผ์ฌ์ ํํ์ ์ฝ๋ฌผ์ ๋นํด ํธ์์ฑ์ด ๋์ต๋๋ค. ๋ชจ๊ฐ ์คํ ๋ฆฌ๋ ๊ฒฝ๊ตฌ์ฉ GLP-1์ด ๊ฒ์์ฒด์ธ์ ๊ฐ ๋ ๊ฒ์ด๋ผ๋ฉฐ ๋๊ด๋ก ์ ํผ์ณค์ต๋๋ค. ์ค๋ฅดํฌ๊ธ๋ฆฌํ๋ก ์ ๋ฏธ ์์ฝ์ฒญ ์น์ธ์ด ํ์ค์๋๊ณ , ๋ณธ๊ฒฉ์ ์ธ ํ๋งค๊ฐ ๊ฐ์๋๋ฉด ๊ธฐ์กด ์ฃผ์ฌ์ GLP-1 ์์ฅ์ ๊ธ์ํ๊ฒ ์นจํฌํ ๊ฒ์ด๋ผ๋ ์๊ธฐ์ ๋๋ค.
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***LINKS***
PERFORM by Amino Co (Use Code โDRGAINSโ for 30% OFF) ๐ https://bit.ly/drgains-perform
CASEIN+ and WHEY+ by Legion (Use Code "DRGAINS" for 20% OFF) ๐ https://bit.ly/drgains-legion
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Key Timestamps:
0:00 Intro
0:57 Mistake #1 - Thinking you don't need protein supplements if you're already getting enough protein from your diet."
1:25 Mistake #2 - Believing that the quantity of your total daily protein intake is what matters the most!
1:50 Mistake #3 - Taking your primary dose of protein AFTER your workout!
2:54 Mistake #4 - Taking the wrong TYPE of protein right BEFORE a workout!
4:26 Mistake #5 - Not Taking Free Amino Acids DURING Your Workout!
5:32 Mistake #6 - Taking BCAA-ONLY Supplements! (Branched-Chain Amino Acids)
7:38 Mistake #7 - Taking Your Protein With Other Food / Drinks (Particularly With MILK!)
8:05 Mistake #8 - Taking Your Protein Supplement ALL AT ONCE! (In a Single Sitting)
9:44 Mistake #9 - Taking 100% FAST Absorbing Protein Anytime AFTER Your Workout!
10:44 Mistake #10 - Not Taking Protein EVERY 3-4 HOURS For โฅ 12 HOURS After a Workout!
11:12 Mistake #11 - Not Taking CASEIN Protein Right Before SLEEP!
12:39 Mistake #12 - Not Taking Protein on your REST DAYS!
13:27 Michael's Recommendations (Overview)
13:59 Free Amino Acid Product (Amino Co)
16:13 Casein Product (Legion)
17:13 Whey Blend Product (Gold Standard)
17:39 Whey Concentrate Product (Nutricost)
18:22 Whey Isolate Product (Legion)
19:02 Protein Cheat Sheet
===
Mistake #1 is the belief that YOU DONโT NEED protein supplements if youโre already getting enough protein in your diet! Of course, having a healthy diet and getting a good amount of protein through whole foods is essential, but studies have shown that for weightlifters, protein supplementation significantly increases muscular gains EVEN IF youโre already getting well above the recommended amount of protein per day from your diet!
Mistake #2 is believing whatโs important is the total daily amount of protein intake, with common numbers like that 0.8 or 1.2 g / kg of bodyweight / day thrown around, when the TRUTH is that when youโre speaking specifically about weightlifting-induced muscle growth, studies have consistently shown that the total daily amount is FAR LESS important than the TYPE and TIMING of that protein intake, and even less important than what food or drink you take WITH the protein!!!
Mistake #3 is the single most common mistake that people make, and fixing IT will make the biggest difference in your protein-related gains! And itโs that people take their primary protein dose AFTER their workout!! While multiple studies have proven that taking the same amount of protein in the form of free amino acids immediately BEFORE a workout results in far more total muscle protein synthesis! And that holds true EVEN IF youโve already eaten a high-protein meal before the workout.
Mistake #4 is that the small percentage of people who DO take protein before their workout almost always are taking the wrong TYPE of protein, which is every bit as important as the timing itself. To absorb and use any protein you ingest, your body has to first break it down into free amino acids. So you can drastically speed up absorption by already having that done, and taking free amino acids instead of intact protein. The benefit of taking protein before a workout is to have those amino acids quickly absorbed into your bloodstream while your muscles are working, so having the fastest absorption rate is the most important factor in how effective it will be!
Mistake #5 is to not take more free amino acids DURING your workouts! Studies show that muscle protein synthesis rates are between 30 - 70% higher when ingesting amino acids every 15 minutes during exercise.
Mistake #6 is taking BCAA supplements, because your body still needs the rest of the 9 ESSENTIAL amino acids to synthesize ANY of them into muscle. Acute doses of protein should include at least 700 mg of Leucine, and then a balanced ratio of all the other essential amino acids in order to maximize muscle protein synthesis!
Watch the video for the rest!
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