The relationship between protein and fitness, fitness can promote the body's metabolism, and exercise is an important way for us to maintain body function. Different people should arrange exercise time according to their living habits. It is said that life lies in exercise. What are the benefits of sharing the relationship between protein and fitness?

The relationship between protein and fitness 1 Long-term fitness can effectively change the proportion of body tissues, increase the content of lean tissues such as muscles, and reduce the proportion of adipose tissues.

This beneficial transformation needs to be realized through the change of nutrient supply, and protein supplied in diet cannot increase muscle tissue without the protection of energy such as sugar. If you supplement too much protein, you can't increase muscle tissue indefinitely, but it may cause other organ function damage, such as renal function damage.

Proper exercise and reasonable diet are the healthiest lifestyle.

So far, there is no conclusive experimental basis whether increasing protein's intake will improve sports performance, but it is a fact that athletes' demand for protein has increased. The supply of bodybuilder protein should be 12%- 15% of the total energy, which is about 1.2-2.0g/kg body weight.

The more professional the sport, the higher the demand for protein. The daily protein requirement of ordinary people is 0.8- 1.0g/kg body weight.

Food sources in protein can be divided into two categories: animals and plants. The proportion of amino acids in animal protein is closer to that of human, so the utilization rate is higher.

People in China mainly eat plant food, and the best choice to supplement protein is the combination of animals and plants and protein, and the proportion of animal protein can account for more than 50%.

It is wrong to simply think that increasing protein's nutrition will promote the growth of muscle tissue, which must be based on gradual strength training, supplemented by appropriate protein support, and excessive supplementation of protein will cause a series of adverse effects.

The scientific way for bodybuilders to increase protein is to increase the proportion of protein in the daily total calories, for example, from 15% to 18% or 20%, instead of increasing the daily total calories by increasing protein.

For a male with a height of 165cm, the protein intake in physical exercise is about (165-105) ×1.5 = 90g, accounting for/of the daily total (2 100 calories). If you eat 300 grams of rice (noodles) every day, then the man can also eat about 345-495 grams of lean meat every day, including lean meat, chicken, fish, shrimp, eggs, milk and so on. If the intake is insufficient, protein can be considered as a supplement, but mainly food.

The relationship between protein and fitness 2 There are books or fitness coaches explaining that protein is not important, and too much protein will harm the kidneys? In fact, these questions about how much protein to eat are still being debated. For example, a fitness instructor suggested that protein's intake should be "weight (pounds) ×3 ~ 4" grams. In other words, if your weight is 160 pounds, you need to consume 480~640 grams of protein. In fact, medical institutions believe that this intake has exceeded the needs of the human body!

The United States Department of Agriculture (USDA) suggests that the daily intake of protein per person is "weight (pounds) ×0.36" grams, and the familiar formula is "weight (kilograms) ×0.792" grams. So if your weight is 160 kg, it is recommended to take about 58 grams of protein every day; If your weight is 70 kilograms, the recommended daily intake is 56 grams.

The above data are for Americans, and the advice for Asians (yellow race) is "weight (kg) x 1" gram.

The above suggestions are actually not in line with everyone and are not true enough. For example, the proposal of the United States Department of Agriculture (USDA) indicates that the proposal of average intake of protein per person is sufficient for most healthy people (97%~98%). Basically meet this intake and you won't die.

You can also refer to the protein calculator provided by Muscle Network.

But everyone's living conditions, metabolic patterns and goals are different. What we really need is to define a standard according to everyone's needs and goals, which the author calls the best intake guide.

In William Linz Walcott's book (A Complete Book of Metabolic Diet), there are accurate descriptions of metabolic types: protein type, carbohydrate type and mixed type.

Protein: Find your optimal intake.

If you want to lose weight, that means you should refer to some simple guidelines "reduce sugar intake". The actual research results also show that eating more protein can help you to lose weight while maintaining your muscle mass.

But in this study, anti-protein said: Don't eat all protein that will harm your cardiovascular system, it will block your arteries.

Based on the above viewpoint of anti-protein, researchers conducted research. In fact, the experimental group (with high blood pressure and cholesterol) who ingested a higher level of protein was healthier, greatly reducing blood pressure, bad low-density lipoprotein cholesterol and triglycerides. In addition, compared with the experimental group with low protein intake, the incidence of heart disease can be reduced.

So for people who want to lose weight, according to scientific data, 30% of your calories (calories) should come from protein, so don't worry about the lack of calories. At the same time, taking enough protein can not only help to lose weight, but also improve the health of the heart. Therefore, eating some protein in every meal or snack will make it easier for you to achieve your weight loss goal.

Protein and energy.

When you eat too much (carbohydrates), your body will secrete a lot of insulin, which will cause your blood sugar to drop, make you feel tired and hungry, and make you want to eat again. Protein can replace these carbohydrates to form amino acids with protein units. Compared with high carbohydrate foods, amino acids can greatly reduce the insulin response without causing drastic changes in blood sugar.

At the same time, protein can trigger the release of glucagon, which can make your fat cells release stored fat into the blood and provide energy for muscles and any parts of the brain that need fuel. Therefore, in any type of food you eat, protein is the most effective for your health. Controlling your insulin also helps to burn fat.

In protein, carbohydrates and fats, the energy consumed is different from the energy consumed in the processing. Just like, different intensities of exercise burn different calories. Scientists call this metabolic cost "TEF".

Compared with carbohydrates and fats, protein has a higher TEF, which means that the more protein you eat, the more calories your body needs to consume in the process of digesting protein. In some cases, when you consume twice the protein content, it will increase your daily energy consumption. For this reason, why protein can help you lose weight.

Long muscle

In the process of building castles, the most important amino acid is "hyaluronic acid", which can be found in foods containing protein every day. However, in order to maximize the effect of transforming protein into muscle, the body must reach a certain protein content, which is called "protein threshold". Scientists estimate that the threshold is 30 grams. If you want to grow muscles, the dosage of 30 grams is ideal.

If you have friends who are drinking high protein and whey, most of the ingredients in whey are elements that make up protein, such as amino acids and hyaluronic acid mentioned above. Because in the process of refining, some of them are synthetic, not from natural food, so how many of these synthetic ingredients can the human body absorb? This depends on the quality of each brand and the absorption of the human body.

Once muscles grow, they begin to metabolize. When you rest, you can burn more energy (calories) than fat. You have more muscles, and you can burn more fat more effectively in your daily activities.

Others asked whether eating too much whey or drinking too much whey would burden the kidneys. The answer is yes, it not only affects the kidneys, but also increases the chance of gout. Supplement protein, right amount.