First of all, we should know how much protein a bodybuilder should consume every day.
No matter whether you exercise or not, the daily intake of protein per kilogram of body weight should not exceed 3 grams, otherwise it will increase the burden on the kidneys.
For muscle exercisers, 1.5-2g protein is required per kilogram of body weight on training days, 1.5-2.5g protein is required for people over 40 years old, and 1- 1.5g protein is required on non-training days.
For dieters, it is necessary to consume 1- 1.5g protein per kilogram of body weight on training days, and about 1g protein per kilogram of body weight on non-training days.
Secondly, what are the sources of protein?
Protein is divided into animal protein and plant protein. Animal protein contains a variety of essential amino acids, which is more in line with human needs and has higher digestion and utilization rate, especially protein in milk is more easily absorbed and utilized by human body.
Animal protein mainly comes from meat, eggs and milk. Meat means lean meat. For example, pork belly contains only lean meat containing protein, while fat meat does not contain protein. The content of protein in meat is about 20%, and the content of protein in animal viscera is relatively high, but the fat content is also high, so we should pay attention to it when eating. The protein content of eggs is about 14%, and the protein content of milk is about 3-3.6%. The protein content of fish is about 18-20%, and the protein content of freshwater fish is slightly lower than that of marine fish.
Meat can be divided into red meat and white meat by color. Pigs, cattle and mutton are red meat, while poultry, fish, shrimp and crabs are white meat. The protein content of white meat is generally lower than that of red meat, and the content of fat and cholesterol is lower than that of red meat.
Plant protein mainly comes from all kinds of beans and bean products, such as soybeans, tofu, dried tofu and so on. The content of protein in soybean is about 35%, and the content of in protein is quite different due to different production methods.
The content of protein in staple food is relatively low.
Third, how to calculate the protein in food.
When calculating the content of protein in food, it can be accurately calculated or roughly estimated. Experienced and energetic bodybuilders had better be able to accurately calculate the protein content in food, otherwise they can estimate it.
Fourthly, how to choose protein in food, how to mix protein with animals and plants, and how to cook.
Protein's choice is mainly based on personal eating habits and fitness needs. If you like to eat meat, eat more meat and eat some vegetable protein appropriately, and vice versa.
Animal and vegetable proteins can be ingested at a ratio of 4: 1.
The cooking method of food is also based on personal eating habits and preferences. There is no need to eat boiled chicken breast often, as long as it is not deep-fried and deep-processed.
5. How to choose protein, how much protein powder to drink every day and when to drink it.
Protein powder is divided into ordinary whey protein powder, separated whey protein powder and casein. Whey protein powder is suitable for everyone; The isolate whey protein is most suitable for drinking aft body-building, has high absorption and utilization rate, and is most suitable for building muscles; Casein takes a long time to digest and absorb, and can be drunk before going to bed or at breakfast. It is generally recommended to drink before going to bed.
After calculating the content of protein in food, if protein is found to be insufficient, protein should be supplemented with protein powder, otherwise protein powder is not needed.
The content of protein in protein powder is generally around 80%. If you need to supplement 20 grams of protein, you need to drink 25 grams of protein powder, about a spoonful.
When drinking protein powder, brew it with warm water, or brew it with acidic drinks such as milk and juice. When drinking protein powder with creatine and other supplements, it is best to brew it with warm water, and generally do not brew it with acidic drinks such as fruit juice.
Protein powder contains carbohydrates and generally does not need to add glucose to assist absorption.
Fitness people who are thin can choose muscle-building powder with high carbohydrate content. The contents of carbon and water in muscle-building powder are different from those in protein. The thinner, the higher the content of carbon and water. On the contrary, the higher the protein content, the better.
Protein powder is generally drunk within 20-40 minutes after fitness. Fitness people who are worried about muscle decomposition during fitness can also drink it 30 minutes before fitness and add a little protein powder after fitness.
When brewing, first pour warm water into the cup, then pour in protein powder, shake well and drink.
Sixth, the harm of protein's excessive intake.
Excessive intake of protein will increase the burden on the kidneys, lead to proteinuria, and lead to kidney damage. Eating more meat will lead to insufficient intake of carbohydrates, vitamins and dietary fiber, which will easily lead to constipation, bad breath and depression. The most important thing is to damage the kidneys. Excessive intake of fat in protein, especially in protein, may lead to the increase of health indicators such as blood lipid and cholesterol.
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