Protein's supplement is the red line of fitness, from which comes the so-called fitness "three points depend on practice, seven points on eating". Even if you need to lose weight, you should match your diet scientifically. When the total calorie intake is less than the calorie consumption, you should also ensure that the protein intake cannot be less.
If it is too troublesome to calculate your daily total calorie consumption, you can also use a formula to estimate it, that is, light exercise, 0.9~ 1. 1g protein per kilogram of body weight, moderate exercise, 0.3 ~1.5g protein per kilogram of body weight, and high-intensity exercise, 0.9 ~1g per kilogram of body weight.
Protein should be supplemented with animal protein as much as possible. The amino acid composition of animal protein is close to that of human muscle, so it is easier to be absorbed (the absorption rate is above 92%), and the content of bean protein is also higher, and the price is lower than that of meat. However, soy protein has two disadvantages. First, the absorption rate is low. Even if the soybean is not cooked well, the protein absorption rate is only about 82%. This is why it is easy to fart when soybeans are eaten too much, and the unabsorbed part becomes fart. In addition, soybean protein lacks methionine, but it can be made up by eating cereals and eggs.
Another good way to supplement protein is to eat some protein powder properly. The best is whey protein powder, which is whey protein extracted from milk (the by-product of whey protein powder extracted from milk is cheese). Especially for bachelors who don't cook by themselves, when they order a fried beef in a restaurant, they usually go to 40 yuan, and generally only need 100 grams of beef, including 20 grams of protein; However, only one spoonful of 30g of 75% whey protein powder supplemented by 20g of protein is needed, and the cost is around 7 yuan, which is a little more than one sixth of the cost of eating beef in restaurants. It can be seen that it is not cost-effective to go to a restaurant to eat beef when high-intensity exercise needs to supplement a lot of protein. Even if you cook by yourself, the cost of buying a catty of beef (500g) is about 45 yuan. It is still more expensive than protein powder to supplement100g of protein. However, whey protein powder can not completely replace meat protein, because it lacks isoleucine and needs some meat and beans as a supplement.
In addition, patients with kidney disease should not take a large amount of protein. Taking 2.0g of protein per kg of body weight has no effect on normal people, but it will increase the burden on the kidneys and aggravate the condition of patients with kidney disease. In other words, patients with kidney disease should not do high-intensity exercise. After high-intensity exercise, if protein doesn't supplement enough, the muscles will contract, and if protein doesn't supplement enough, the condition will get worse, so you can only do moderate-intensity exercise.
2. Fat. People with normal weight should eat some fat properly, and the calorie ratio is 20%~25% of the total daily calories. It should be noted that 1g fat can provide 9 kilocalories, which is more than twice that of protein and carbohydrates (1g protein and 1g carbohydrates can provide 4 kilocalories). Generally, the energy supply ratio of normal dietary fat can easily reach the total calories.
If you need to reduce fat, you should reduce the intake of fat, but not too low, because several vitamins are insoluble in water and soluble in fat. Low fat intake will affect the absorption of these vitamins. These vitamins are vitamins a, d, e and K.
3. carbohydrates. It can also be divided into two situations, one is the need to reduce fat. On the premise of ensuring sufficient protein, these people consume less calories every day, so their staple food is coarse grains such as brown rice and whole wheat bread. The digestion and absorption speed of coarse grains in the body is slower than that of refined rice flour and rice, which can provide a longer satiety, and can provide a considerable satiety when the total intake is less than that of flour and rice, which is more conducive to weight loss.
The other is that you don't need to lose fat. Such people should take in some extra carbohydrates, preferably flour and rice, and absorb them quickly after meals after high-intensity exercise to enhance their sugar reserves. The principle is that the human body has an excessive recovery mechanism. Generally speaking, men with normal weight have a blood sugar content of about 5 grams, and the rest of the sugar is stored in the liver and muscles. Generally, the liver stores glycogen100 ~150g, and the muscle stores glycogen over 200g.
Ordinary people who do little exercise have a total sugar content of 350 grams to 400 grams. After a strenuous exercise, assuming that 100g of sugar is consumed, the human body will not only recover 100g of sugar within 3 hours after exercise, but also try to recover 1 10g of sugar, or even more, and store some in excess in the liver and muscles for next use. After taking enough carbohydrates every time, after trying to recover excessively again and again, the total sugar reserve in the body will be much higher than that of ordinary people.
Runners whose weight is similar to that of normal people have a total sugar reserve of more than 600g, which is more than 1.5 times that of normal people. Such a strong sugar reserve, whether it is a sprint dominated by anaerobic exercise or a marathon that requires super endurance, is the strong backing of exercise. This is also one of the important reasons why there is such a big gap between ordinary people and top athletes.
For example, suppose an ordinary man who doesn't exercise regularly and has a total sugar reserve of only 350 grams in his body weighs 70 kilograms. Generally speaking, the calorie consumed per kilometer is the weight multiplied by 1.25, that is, 87.5 kilocalories are consumed per kilometer. In long-distance running, the general energy supply ratio in protein is 10%, and the remaining fat and sugar account for 45% respectively, that is, every kilometer. In fact, the human body will not let the sugar in the body run out. Before exhaustion, the brain will send out a strong signal, which will make the body feel strongly tired and prevent people from continuing to exercise to protect themselves. In other words, if only water is added without sugar on the road, and a person with a total sugar of 350 grams runs for about 30 kilometers, the brain will send a strong signal to the body to stop him from continuing to exercise. A top 70kg long-distance runner, with more than 600g of sugar in his body, can easily finish the marathon by supplementing water and electrolyte on the road.
Not to mention sprinting and other sports that require explosive power. In the case of explosive exercise, the energy supply speed of fat is too slow, and glucose is simpler and more violent than fat. It can also be rapidly supplied through anaerobic metabolism. In the case of explosive exercise, the energy supply ratio of sugar and fat is about 7: 3 (aerobic exercise is 5: 5) after deducting the energy supply from protein.
To sum up, protein, fat and carbohydrate are the three main nutrients, and protein should ensure enough intake to gain muscle;
The intake of carbohydrates is slightly more than the intake of sugar, especially within three hours after high-intensity exercise, which can achieve the effect of excessive recovery and increase the sugar reserve in the body, which is very beneficial to sports that require explosiveness or endurance;
Eat less fat, because it is difficult to estimate accurately if you eat too many carbohydrates. For example, you estimate that this exercise consumes 65,438+000 g of sugar, and you intend to consume 65,438+020 g of carbohydrates to restore the surplus. In fact, you may only eat 90 grams of sugar. After the excess 100g sugar in muscle is recovered, the excess 15g carbohydrate will be converted into fat, so the fat amount is just right.