Whether it is chicken, beef or fish, these meats are easy to obtain and delicious to cook, and protein contained in meat is a nutrient in great demand in daily diet. Protein is very important for recovery and building a muscle-building diet during training. Generally, people simply distinguish the protein, the ratio of calories and fat between red meat and white meat. When evaluating protein, many experts also distinguish the absorption capacity of protein from three aspects: protein content, protein digestibility, and protein utilization rate, as a reference for the menu. But what kind of meat to choose, how much to eat, when to eat, and what kind of protein to eat are effective?

Chickens and turkeys emphasize that the fitness effect needs to increase the body muscle mass as much as possible and reduce the body fat as much as possible. Two common sources of protein in the field of fitness are chicken and turkey. Compared with other meats such as beef and pork, these lean meats not only provide important protein, but also have relatively low calories. However, there is little difference between chicken and turkey. Generally speaking, chicken is one of the important nutritional sources of bodybuilders' diet. Many athletes mostly choose the thinnest, that is, boneless and skinless chicken breast. Chicken breast can lose a lot of fat after peeling, and the calories are quite low. Every100g of roast chicken breast without skin and bones contains about 165 calories, protein 3 1 g, and fat 3.6g; The turkey breast has a calorie per135g, a protein of 30. 1 g and a fat of 0.7g.. Marie Dunford, the author of Nutrition for Sports and Exercise in the United States, believes that athletes who train by gravity need to consume 1.5 to 2.0 grams of protein per kilogram of body weight every day to get the best muscle growth. Take a bodybuilder with a weight of 100kg as an example: multiply 1.5 by 2.0 to get what you need, which is equivalent to taking protein 1.50g to 200 g every day, which means eating at least 500 g of chicken every day.

Both chicken and turkey contain high quality protein. If you eat in different parts, you can provide different proportions of fat and calories. If you want to gain muscle and lose fat, you can choose a part to eat. ? The amino acid spectrum of Ye Xiaokai Parsons chicken and turkey is eaten in your mouth, but what you care about is what role protein plays in your body? The amino acids in BCAA muscle exist in protein and are distributed in every kind of meat. In other words, amino acids are the structural units of protein, and different amino acids have different effects on muscle building. Branched-chain amino acids: including isoleucine, leucine and valine. It is related to muscle growth and repair. Then the BCAAs content of turkey is slightly higher than that of chicken. A turkey serving of about100g contains1.420mg of isoleucine, 21.76mg of leucine and 1.45 1 mg of valine. A chicken with the same weight 100g contains 1.230mg of isoleucine (Ile), 2,073mg of leucine (leucine) and 1.297mg of valine.

The ratio of leucine, isoleucine and valine in branched-chain amino acids is usually 2: 1: 1. Leucine is the most important component, because leucine itself is a "anabolic factor", which sends a signal to the body that muscle protein is synthesized. Sports Planet/Watchmaking Knowledge Post-it | Leucine's functions include repairing muscles together with isoleucine and valine, controlling blood sugar and providing energy for body tissues. Leucine, isoleucine and valine are all branched-chain amino acids, which are helpful to promote muscle recovery after training. Leucine is the most effective branched-chain amino acid, because it can be decomposed into glucose faster, so it can effectively prevent muscle loss.

Beef 10 1 For many people, roast beef is an irresistible sound and taste. For athletes and weight trainers, beef is the signal of protein. Beef is different from protein of plants. Beef contains the same type of protein as human: including skeletal muscle protein, myosin, actin, troponin, collagen and other connective tissue proteins. Generally, the net weight of animal meat contains more than 80% of protein, a piece of beef contains lean meat100g (fat content 10%), and protein contains about 30.6g (calories183g, fat 5.8g). In order to reduce calories, try to choose lean slices at the waist when choosing meat. In addition, beef is not only a delicious barbecue protein, but also rich in vitamins, such as vitamin B 12 and various minerals, such as phosphorus, iron and zinc, which is one of the main sources of micronutrients. Beef also contains carnosine, which is very important for muscle function. Carnosine is formed by β -alanine in the body, which is a dietary amino acid and exists in fish and red meat. When human muscles maintain a high level of carnosine, it can reduce fatigue and improve sports performance during exercise, which naturally becomes the key to shaping muscles and improving sports performance.

? Studies by Glenday, a scientist at the Southwest Medical Center of the University of Texas, and other researchers show that beef can lower cholesterol, and beef fat contains about 22% stearic acid. Stearic acid can be metabolized by human body, and can also be converted into oleic acid, a monounsaturated omega-9 fatty acid, which can regulate inflammatory reaction and so on. The recent research report pointed out that lean beef eating grass is a kind of healthy meat, and the fat content of lean beef per100g is far less than that of chickens, ducks or eggs with the same amount. Even compared with the same amount of other meat, the fat content of lean beef is surprisingly low.

Beef has higher calories than chicken, but lower cholesterol, so it is a food with higher nutritional density in meat. Fish 10 1 provides rich nutrition for muscle building. Speaking of protein, the skeletal muscle molecules of fish are similar to those of mammals, and the protein provided per100g is equivalent to that of red meat and white meat, but it usually represents thinner fat. For example, 100g tuna contains 80% protein and has 65,438 calories. The benefits of fish are not only to provide protein. One 165g canned tuna contains more than 3g of leucine, which is responsible for the branched-chain amino acids of MPS. In addition, there are 2.5g arginine, iron, nicotinic acid and vitamin B 12 to supplement the healthy elements needed by human body. Fish also provides about the same level of creatine as beef, in which L- arginine can produce nitric oxide to support blood flow and efficient metabolism. Fish is also the best source of Omega-3 fat, EPA and DHA. You can get EPA indirectly from non-meat sources such as nuts and seeds, but DHA only comes from seafood. These special fats are unique in many ways, but in terms of muscles, researchers report that when people take fish oil supplements, providing more than 3 grams of EPA and DHA for eight weeks can help exercise recovery, such as reducing inflammation and soreness. Another application field of fish oil is that omega-3 fat has the best effect in supporting testosterone formation.

Choose fish that are good for you and the earth. Because the ocean is polluted by human beings, some fish have high toxins, especially mercury, so you should avoid or limit the intake of these pollutions. Large fish at the top of the food chain, such as medaka, red snapper, swordfish, shark and mackerel, are more likely to contain mercury. Smaller fish, such as sardines, are rich in protein and omega-3 fatty acids, but low in toxins. In addition, sardines are an environmentally friendly choice because of their high yield, fast reproduction and relatively low price. Canned salmon is also convenient, although the fat content varies with the type of salmon. In a word, canned pink salmon is high in protein, low in fat, low in pollutants and relatively cheap.

Salmon is high in fat and rich in omega-3 fatty acids EPA and DHA. Eating fish oil is very helpful for girls to improve their lower body obesity. Fish oil is a good fatty acid. It is also important to eat good fat when losing weight. Eating meat is easy to produce satiety, which can make people feel hungry and not easy to overeat. Meat is rich in protein and belongs to a low-sugar diet. As long as we pay attention to the control of total calorie intake and cooperate with exercise training, it is easy to achieve the effect of increasing muscle and reducing fat. Whether you eat chicken, beef, fish or other meat, don't fall into the phenomenon of selective partial eclipse. Comparing their protein and nutritional ingredients is not for picking and choosing, but the value of a balanced diet can be seen from these ingredients. More importantly, consciously caring about the nutrition of food and the source of food is a lesson that can not be ignored in today's fitness industry and diet trend.