Protein is needed for muscle synthesis. As for the choice of protein powder, because it consumes a lot of energy in the process of fitness, it also intensifies the catabolism of protein and even leads to the negative balance of protein, so it is easy to ingest and absorb. Therefore, it is necessary to increase the intake of protein, ensure the body's metabolic needs, and thus promote muscle synthesis. Appropriately increasing the intake of protein plays an important role in supplementing the loss of protein during exercise, increasing muscle strength, promoting the synthesis of hemoglobin and eliminating fatigue. There are also many choices in diet! These are some protein foods that I saw from the official account article on WeChat of Jianhua College, and there are some precautions you can take a look at!

Protein: whey protein powder, lean beef, chicken breast, fish, egg white, cheese, beans and tofu.

Carbohydrate: sweet potato, potato, all kinds of pasta, all kinds of rice, bread, oats, corn, fruits such as bananas, etc.

Beneficial fatty acids: almond, all-natural almond paste, peanut, all-natural peanut butter, avocado, egg yolk, sunflower seeds, flaxseed, coconut oil and olive oil.

Water: Not getting enough water every day will hinder muscle growth. So how much is enough to drink? The human body is 75% water. When the body is short of water, the water will leave the muscle cells and make the body enter a state of muscle loss. Studies have found that even slight dehydration can reduce muscle strength. Make sure to consume 3.8 liters of water every day.