Although there is no conclusive experimental evidence whether increasing the intake of protein will improve sports performance, athletes do need more protein. Therefore, the supply of bodybuilder protein should be 12%- 15% of the total energy, which is about 1.2-2.0g/kg body weight. The more professional the sport, the higher the demand for protein. The daily protein requirement of ordinary people is 0.8- 1.0g/kg body weight.

Food sources in protein can be divided into two categories: animals and plants. The proportion of amino acids in animal protein is closer to that of human, so the utilization rate is higher. People in China mainly eat plant food, so the best choice to supplement protein is to supplement protein with animals and plants, and the proportion of animal protein can account for more than 50%.

Some people mistakenly think that increasing protein nutrition will promote the growth of muscle tissue, but in fact, to make muscle grow, it is necessary to carry out gradual strength training and supplement appropriate protein support. Moreover, excessive supplementation of protein will cause a series of adverse effects. Therefore, the way for bodybuilders to increase protein is to increase the proportion of protein in the total daily calories, for example, from 15% to 18% or 20% of normal people, instead of increasing protein to increase the total daily calories. For a male with a height of 165cm, the protein intake in physical exercise is about (165-105) ×1.5 = 90g, accounting for/of the daily total (2 100 calories). If you eat 300 grams of rice (noodles) every day, then the man can also eat about 345-495 grams of lean meat every day, including lean meat, chicken, fish, shrimp, eggs, milk and so on. If the intake is insufficient, protein can be considered as a supplement, but mainly food.