When a food from protein has eight complete essential amino acids, and its amino acid ratio is more in line with the protein ratio of human body, which is more conducive to human absorption and utilization, this food from protein is called high-quality protein.
High-quality protein, also known as high-quality protein and high-priced protein, should be ingested as much as possible in the process of gaining muscle and losing fat, which can improve the utilization rate of protein and the level of muscle synthesis.
China CDC announced the list of "Top Ten High-quality protein Foods". According to "protein content" and "protein's amino acid score", high-quality protein foods include: eggs, milk, fish, shrimp, chicken, duck, lean beef, boiled mutton, lean pork and soybeans.
How much protein does it take to gain muscle and lose fat? The United Nations Food and Agriculture Organization and the World Health Organization (FAO/ WHO) suggest that the daily requirement of protein is 0.75g per kg of body weight, regardless of men and women, but this intake is far from enough for friends who exercise regularly.
According to the research, in order to maximize the level of muscle synthesis and improve the effect of muscle gain, it is necessary to consume more than 2G of protein per kilogram of body weight every day. Taking my weight of 85KG as an example, I personally need to consume more than 170G of protein every day, which is equivalent to the protein content of 24 eggs or 850G of beef.
We need to control calorie intake during the period of reducing fat, but in order to reduce muscle loss, we also need to ensure a higher intake of protein than normal diet, and a daily intake of more than 1.2G of protein per kilogram of body weight.
For muscles, it's best to get protein's supplement anytime and anywhere, which means we'd better average the protein quality needed from day to day, so that the content of protein in the body can always be at a high level and muscles can always be supplemented.