In fact, protein has two important meanings for men: helping to build muscles and enhancing sexual function. On the one hand, the muscle proportion of men is much higher than that of women, and the amount of muscle fibers involved in the same amount of exercise is much more, and it takes more protein to synthesize muscle fibers and maintain their metabolism. Therefore, if the protein is insufficient, for men who exercise regularly and want to have a strong body shape, they can not only meet the normal metabolic needs, but also can not synthesize and maintain the muscle tissue produced by high-intensity exercise. On the other hand, protein is the source of androgens. Insufficient nutrition in protein will hinder the secretion of male hormones, which is also the fundamental reason why some men with unreasonable diet need to rely on some oral hormones to maintain the quality of sexual life. In addition, protein is also the basic raw material of semen, and its lack will lead to the imbalance of amino acid concentration in the body, which will lead to semen problems. Of course, protein can also make blood vessels elastic and blood circulation smoother. The hardness of penis erection has a great relationship with blood circulation.
Seven tricks to speed up the protein man.
Trick 1: Try to supplement the complete protein. Complete protein is a protein containing 22 kinds of amino acids needed by human body (13 kinds of non-essential amino acids can be made in the body, and 9 kinds of essential amino acids can only be obtained from food) in a proper proportion, such as animal protein and bean protein. This kind of protein is most beneficial to human body, and soybean is the best source of protein. A complete variety, but in an inappropriate proportion, is called semi-complete protein, which is rich in grains, such as rice and sesame cakes. Incomplete type is called incomplete protein, such as glial protein in meat skin. When these two kinds of protein are eaten together, the amino acids contained can be complementary, which can be more suitable for human needs.
Trick 2: Choose protein protein, which is easier to digest. The more thoroughly digested and absorbed by the human body, the higher its nutritional value. The digestibility of the same food will change greatly after different processing. If the digestibility of whole beans is 60%, it can be increased to 90% after being made into tofu and soybean milk; The absorption rate of other protein can also be improved after cooking, such as milk 98%, meat 93%, eggs 98% and rice 82%.
Trick 3: Choose protein with higher physiological value. The utilization level of protein after being absorbed by human body is medically called the physiological value of protein. The physiological value of common food protein is: egg 94%, milk 85%, fish 83%, shrimp 77%, beef 76%, rice 77%, cabbage 76% and wheat 67%. Generally speaking, the physiological value of protein is higher than that of protein.
Trick 4: After the best time exercise in protein, the synthetic rate of protein increased. If we can provide enough protein from food in time, we can make the muscle fiber thicker and the muscle bigger, get the best muscle shaping effect, and at the same time make the most effective use of the protein in food. 90 minutes after general exercise is the best time to supplement protein. Of course, it is also essential to supplement enough protein for every meal.
Trick 5: Add protein powder if you have a bad appetite. Many men have no appetite at all after exercise, or can't eat right away. At this time, it is a good choice to supplement protein powder which is easy to digest and absorb, because it can quickly provide amino acids as raw materials. If your daily diet is mainly vegetarian, you should also supplement protein powder, and it is best to choose whole protein powder containing various vitamins. Trick 6: Calculate the protein quality that needs to be supplemented. A healthy man needs 1.2 ~ 1.4 grams of protein per kilogram of body weight every day; If you are a long-term exerciser, you can appropriately increase the protein to about1.7 ~1.8g per kilogram of body weight per day. Take a 70kg male who is doing bodybuilding training as an example, the daily protein supplement is about 120g.
Trick 7: arrange your diet reasonably. Now, if you need to consume 120g of protein every day, how to arrange your diet for one day: breakfast: egg 1 piece (including 6g of protein), milk 1 bag (including 2g of protein 1 5g) and 4 slices of whole wheat bread (including 3g of protein10g). Lunch with protein 3 1g: chicken breast 50g (including protein 10g), two pairs of noodles 6g (including protein), stir-fried 1g (including protein 3g), tofu 10g (including protein 7g) and pork liver 50g (including protein/kloc-0g). Dinner contains 36g of protein: grass carp 100g (including protein 18g), beef 100g (including 20g of protein), rice 100g (including 3g of protein) and vegetables 1 plate (including 3g of protein 3g) * *.
Special reminder: pay attention to the following questions when arranging diet.
1. Food cooking time is too long and the temperature is too high, especially frying, roasting, frying and other methods are easy to damage protein.
2. Try to control the content of protein in each meal at 30 ~ 50g, because the human body can only absorb about 30g of protein at a time, and too much is a waste.
For people who want to lose weight or have limited food intake, it is a better choice to replace some foods with protein powder. Protein is not as much as possible, and protein is not as much as possible, because more than the required amount of protein needs to be excreted, which will increase the burden on the kidneys. Kidney, an organ with great charm and potential, is the only way for human body to excrete protein. Too much protein will overload the kidney, hinder the excretion of metabolites, damage renal function and accelerate the aging of renal physiological function. But today, only a few people consume more protein than they need. As long as we follow the standards we provide, you men can touch the left and right sides of your waist with satisfaction and eat and drink boldly. Eat protein and IQ in the right order. Professor Thain of Harvard University observed that the subjects ate protein food such as eggs and meat first, and then carbohydrate food such as rice and flour, and their blood sugar rose slowly and remained stable, and they were alert and energetic all day from morning to afternoon. But the subjects who ate carbohydrates first and then protein food were sleepy. This is because eating carbohydrates first leads to an increase in blood sugar, and the body secretes insulin to lower blood sugar; Insulin makes tryptamine acid in blood reach the brain before tyramine acid, which makes people relaxed, sleepy and slow-thinking.