However, some sports nutrition experts believe: "Athletes should supplement amino acids while adopting reasonable dietary standards, especially when they need to pay attention but supplement amino acids or protein." Amateur athletes, the daily protein demand is 0.8-0.9 g/kg body weight, and women are 25% less than men. In that case, the daily protein requirement of male bodybuilders weighing 80kg is 65-70g. They can get it from the following ingredients: 100g of poultry meat and shrimp meat, 100g of tofu, 300g of milk, 65g of raw eggs, and 300g of bean flour (all raw and net weight of ingredients). If it is not too much, you can eat no more than 20 grams of dried fruit every day.
Excessive supplementation of protein will lead to increased renal pressure, dehydration, decalcification and rheumatism; High protein food is not conducive to the metabolism of water and inorganic salts, which may cause urinary calculi and severe constipation; Fat cells and carbohydrates ingested with meat and eggs will increase the risk of cardiovascular and cerebrovascular diseases. Therefore, it is not necessary to supplement protein as much as possible, and it is not necessary to stipulate that the greater the protein content of ingredients, the better!
The protein content of soybean is shocking, reaching 35%, which is very high among natural ingredients! Water tofu is made by soaking soybeans in water, pulping and solidifying-the protein content of tender tofu is 12.2%, and that of south tofu is 6.2%. In contrast, the protein content of lean meat and poached eggs in poultry and pigs is 20% and 13.3% respectively. Very simple, if necessary, add protein and choose tender tofu! Two factors must be considered here: the limited carbohydrate in soybean is methionine, and in daily diet, tofu can be eaten together with cereal bean powder to extract the "protein complementarity" in cereal bean food. This is easy to operate in real life!
Another kind, water tofu, contains a variety of minerals, such as 100g tender tofu, containing 138mg calcium and 63mg magnesium, which is an excellent calcium supplement food and an unlikely ingredient for meat and eggs! In addition, the fat rate of tender tofu is 4.8% (high unsaturated fat content) and the sugar content is 1.5%, which is very suitable for body digestion and has a suitable calorific value! In addition, water tofu is very easy to make, with high quality and low price, white and meticulous, diverse cooking methods, refreshing taste and bright nutrients, which is a wise choice for athletes!