Nuts and seeds: Nuts and seeds are the essence of plants, rich in nutrition, containing high protein, oil, minerals and vitamins, which have an excellent effect on human growth and development, strengthening physical fitness and preventing diseases.
* Yogurt, milk and soybean milk: It goes without saying that these drinks are rich in protein. During the fermentation of yogurt, about 20% of sugar and protein in milk are hydrolyzed into small molecules, so the fat content in milk is generally 3%-5%. After fermentation, the fatty acids in milk can be increased by 2 times compared with raw milk. These changes make yogurt easier to digest and absorb, and the utilization rate of various nutrients can also be improved.
* Soymilk: Soymilk is rich in plant protein and phospholipids, and also contains vitamins B 1, B2 and nicotinic acid.
* Egg white: Egg white can not only whiten and make skin tender, but also clear away heat and toxic materials and enhance skin immune function.
* All kinds of beans: There are many kinds of beans, mainly soybeans, broad beans, mung beans, peas, red beans and black beans. According to the type and quantity of nutrients, beans can be divided into two categories. A high-protein and high-fat bean represented by soybean. Another kind of beans is characterized by high carbohydrate content, such as mung beans and red beans. Fresh beans and bean products can be used not only as dishes, but also as raw materials for condiments.
* Tofu: Tofu is nutritious and contains iron, magnesium, potassium, niacin, copper, calcium, zinc, phosphorus, folic acid, vitamin B 1, egg yolk and vitamin B6. Every 100g of solid tofu contains 69.8% water, including protein 15.7g, fat 8.6g, carbohydrate 4.3g and fiber 0. 1g, which can provide 61.2kj of heat. Tofu is rich in amino acids and protein, and it is a good supplementary food for cereals. Tofu fat is 78% unsaturated fatty acid and contains no cholesterol, so it is called "vegetable meat". The digestion and absorption rate of tofu is above 95%. Two small pieces of tofu can meet a person's daily calcium requirement.
* Pork tenderloin (pork tenderloin): It is rich in high-quality protein, fat and vitamins. The meat is tender and easy to digest, which is necessary for human growth and development.
* Lean beef and tender beef: Beef is high in protein but low in fat. It is delicious and deeply loved by people, enjoying the reputation of "the best in meat".
* Cheese: Cheese is not cream, it is a concentrated milk with a very high protein content.
* Deep-sea fish: Deep-sea fish contain a lot of fat, but more omega-3, which is helpful for the recovery and growth of the body. Moreover, every100g of salmon contains protein17g, which is only half of the calories of pork chops, so it is a good helper to gain muscle and reduce fat.
Generally speaking, you can choose high-protein foods when exercising, and you should also pay attention to the diversity and balance of your diet. Before and after fitness, you must take enough water and carbohydrates to keep the balance of energy and water in your body. Suggest foods rich in carbohydrates, such as whole wheat bread, oatmeal, rice, etc. , should be appropriately added to the diet before and after fitness. In addition, it is necessary to carry out reasonable nutrition collocation according to personal physique and fitness goals.