According to the research of International Journal of Sports Nutrition, the daily intake of protein for people who usually do strength training should be1.6-1.7g/kg of body weight, which is twice as much as the current RDA. The intake of endurance training should be between 1.2- 1.6 g, which is 5 times that of RDA at present.
Protein supplement:
Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein tonic after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
Extended data
Food sources in protein can be divided into two categories: animal protein and plant protein.
Animal protein source:
Animal meat, poultry meat, fish, shrimp, shellfish, etc. It has a high protein content, and the protein content is generally 10%~20%. But also a high-quality protein, and the content and proportion of amino acids in its protein are close to the amino acid pattern needed by human body. The protein content of fresh milk is 1.5%~3.8%, and the protein content of eggs is 1 1%~ 14. The essential amino acid pattern of milk and eggs is close to that of human body, and it has high nutritional value.
Plant protein source:
Among plant foods, the protein content of dried beans is high, and its protein content is 20% ~ 40%. The content of protein in grain is 7% ~14%; Protein content of nuts (such as peanuts, walnuts, lotus seeds, etc.). ) is15% ~ 30%;
The protein content of potato is 2%~3%. Although the protein content of grain is not high and its quality is low, as our staple food, its intake is large, and the protein obtained from grain every day accounts for half of the total amount of protein needed, so it has special significance.
In order to improve the quality of dietary protein, a certain proportion of high-quality protein should be guaranteed in the diet. According to the actual situation in China, we can choose the economic combination of plant protein food and animal protein food to meet the needs of the body.
Generally, animal protein and soybean protein should account for 30%~50% of the total dietary protein. Among them, animal protein accounts for 20%~30% of the total protein content.
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