Healthy protein demand
Ordinary people need to consume about 1 gram of protein per kilogram of body weight every day, and fitness people need to consume about 2 grams of protein per kilogram of body weight every day. Why should we strictly control the intake of this substance in daily fitness? Of course there is a reason! Protein is very important for bodybuilders to gain muscle and keep lean body weight during fat loss before the competition, but not necessarily more.
Studies show that the intake of 1.6_2 g/kg body weight can meet the needs of muscle gain, and excessive intake can not bring excessive muscle growth. A bodybuilder of 75kg needs at most 150g protein a day. If protein per 100g beef is about 20%, grass carp is about 18%, and each egg white contains about 3.5g protein, he needs 750g beef, 835g grass carp or 43 egg whites respectively.
Remember: Excessive intake of protein will also increase the burden of liver metabolism. Many bodybuilders have impaired liver function, which may also be closely related to long-term excessive intake of protein, so it is very important to strictly control the intake of protein.
How to make up?
Find your optimal intake and learn to record it. Record your daily intake of protein, including food (the protein powder content in food is calculated) and the quantity of protein powder supply. Over time, you can make clear arrangements according to your body.
Protein's supplement must be within half an hour after training, and it is best to supplement carbohydrates that absorb quickly. Because the body after training is like a sponge that squeezes water, it needs to absorb various nutrients to supplement it. If protein and carbohydrate, the two key elements of muscle growth, are supplemented in time, the muscle will immediately stop decomposing due to training and turn into a state of synthesizing muscle tissue.
I suggest drinking a little before going to bed. Sleeping is the best time for muscle growth, so it is very good to supplement before going to bed, but in general, don't exceed the required amount in one day.
Healthy protein diet
Breakfast: a bowl of oatmeal, three slices of whole wheat bread, four egg whites and fruit 1.
10 am Dining: Two pieces of bread and a glass of orange juice.
Lunch: staple food 150g, chicken breast 200g, vegetables 200g, and proper amount of fruit.
30 minutes before afternoon training. Add 30 grams of protein powder (dissolved in warm water. Skim milk); Taking protein powder before training can appropriately increase the level of amino acids in blood and prevent muscle from decomposing during training.
After training: add 40 grams of protein powder. Take it with warm water or milk. A banana. Taking protein powder after training can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after rapid repair.