Operation method 1. Safe and effective exercise is mild to moderate.
If modern people want to exercise safely and effectively, they must first understand the intensity of exercise and gradually increase the amount of exercise. I also hope that under the doctor's health planning, I can indicate my most suitable sports, so as to avoid sports injuries or even sudden acute diseases due to sports mistakes. Exercise is divided into severe, moderate and mild, and the daily exercise time depends on the intensity of exercise, while the safe and effective exercise suitable for most people is mild to moderate, including brisk walking, cycling, swimming and dancing.
2. Supplementing whey protein can improve the fitness effect.
Protein is a very important nutrient for human body, and protein can help muscle growth. For people engaged in fitness, exercise and weight management, it is the key to get enough protein. Because whey protein is absorbed quickly in human body, whey protein can be decomposed into small amino acids within 30 minutes and sent to various tissues in the body, which can improve the muscle training effect of fitness exercise.
3, it is convenient to supplement whey protein, which is beneficial to gastrointestinal absorption.
So what exactly is whey protein? Why do fitness exercises need whey protein? Whey protein is the most common protein supplement, which is extracted from milk. The content of protein in milk is about 3.2%, of which 20% is whey protein and 80% is casein. When making cheese, casein will solidify, and the remaining liquid is whey protein. Whey protein itself contains only a small amount of lactose, but it contains all nine essential amino acids. Supplementing whey protein after exercise is not only convenient, but also beneficial to gastrointestinal absorption, and can supplement the loss of glycogen in liver and skeletal muscle in a short time.
4. It is not recommended for non-heavy exercisers to supplement whey protein.
Can whey protein be supplemented without exercise? And what happens if you add too much? Too much protein will cause a burden on the body, because when protein is decomposed into amino acids, it will produce some nitrogen-containing waste substances, which need kidney metabolism, so it will cause a burden on the kidney; Therefore, if you are a light or moderate athlete, you don't need to supplement high whey protein for heavy exercise training, so as not to burden your liver and kidney.
5. Those who need to limit the intake of protein should eat whey protein under the guidance of a doctor.
Some people may occasionally have some rare adverse reactions or side effects when they eat whey protein in the early stage, such as lactose intolerance, loose stool and flatulence caused by intestinal peristalsis, and even some people with latent liver and kidney diseases may lead to acute deterioration of latent liver and kidney diseases, such as urinary calculi, kidney calculi and even renal failure, or worsen liver function. Therefore, for people with latent liver and kidney diseases, it is more important to limit the intake of protein, and it is more important to choose high-quality and appropriate protein supplement. Whey protein should be eaten under the guidance of a doctor.
6. See clearly the ingredients listed on the nutrition label.
In order to be healthy, office workers should adjust their diet, take in nutrients in a balanced way, and change their diet, exercise habits and nutritional supplements slowly and persistently. As for the supplement of whey protein, the contents of protein, calorie, carbohydrate, fat, sugar and sodium listed on the nutrition label should be clearly seen, the intake should be accurately controlled, and the choice should be made according to individual needs. Although taking whey protein supplements can help to consume the required protein mass and increase muscle mass, it does not mean that taking more whey protein will increase more muscle. In other words, the more you take, the better. Enough is enough.