Supplementing protein after fitness is helpful for health care. 1 In order to develop perfect muscles, many people walk into the gym and get perfect muscles and figure through systematic strength training.

Wei Bin, a senior personal trainer of a fitness club in Beijing, said that bodybuilders should eat more high-protein foods such as eggs and fish while exercising their muscles through strength training, because protein is also important for muscle growth.

Protein is an important "building material" of human body and one of the main components of muscle. The speed of protein synthesis determines the speed of muscle growth. Muscle growth requires a positive nitrogen balance. In order to achieve a positive nitrogen balance, the human body must have enough protein.

The more muscles grow, the more protein you need. Therefore, strength trainers should supplement 2 ~ 3 grams of protein per kilogram of muscle.

Wei said that general food or dinner can provide enough protein, but attention should be paid to choosing a complete protein. The best protein is egg white. According to everyone's physique, you can eat 6-8 eggs every day, 5-6 times a day.

There is a lot of food in protein. It's far from enough to supplement protein with eggs. Eating eggs only seems monotonous. Meat can also provide the human body with all the amino acids needed to synthesize protein. For example, fish and beef and mutton are good supplements to protein, but beef and mutton are high in fat and calories, so we should take them in moderation.

In addition to food, strength trainers can also supplement some easily absorbed protein powder.

It is also important to supplement protein after strength training. After 30 ~ 90 minutes of strength training, the demand of protein reached its peak, and the best effect was to supplement protein at this time.

But after exercise, the acidity in the body is greater than the alkalinity. If meat protein is supplemented immediately at this time, it may aggravate the body ache. So don't eat meat immediately after training, at least after 20 minutes.

In addition, adequate sleep and rest at night can also bring great help to your muscle growth.

Supplementing protein after fitness is helpful for health care. 2 What to eat to supplement protein?

1, kelp

Many people's understanding of kelp is limited to clearing heat and resisting radiation. In fact, kelp is rich in nutritional value and efficacy, which can not only prevent cancer and induce diuresis, but also protein is 12 times more than beef. Therefore, kelp is a good choice if you want to eat healthily and eat protein at the same time.

2. Cauliflower

Broccoli is not only high in antioxidants, but also contains a lot of vitamins and minerals, as well as a lot of protein. More importantly, it's easy to cook. Even men who don't know how to cook can easily prepare their own dishes with broccoli.

Step 3: beans

As the best source of plant protein, beans are completely from protein, which can provide vegetarians with protein content comparable to that of meat. Among beans, soybean has the highest protein content, while soybean milk and tofu are the best bean products.

4. Spinach

Popeye eats spinach for a reason. Spinach is famous for its rich iron and high protein content, and the protein content can reach 13%. Spinach is especially suitable for a variety of dishes, pasta, soup and pizza can be added.

5.asparagus

Most people don't know that the protein content of asparagus is amazing. Five nuts are equivalent to a spoonful, and there are vitamins such as vitamin A, vitamin C, vitamin K and vitamin E. It is a super vegetable with many functions.