Protein content of chicken breast: 19.4g/ 100g.

Two eggs 100g and a piece of chicken breast 100g, which adds up to * * * 32.7g ..

Protein intake of normal people: 0.8-1g per kilogram of body weight;

Protein intake during exercise: per kilogram of body weight 1.5-2g.

For example, if you weigh 75kg, you need to take 75g of protein even if you don't exercise, let alone gain muscle. Far from it. Diet has a great influence on fitness, especially the demand for protein to gain muscle. Don't always think too much, but it is often not enough, otherwise there will be no protein powder.

Eggs, chicken breast, beef, milk, fish, shrimp, chicken legs, tenderloin, duck legs, etc. Foods with high fat content contain high-quality protein. Only when the diet keeps up and the training is in place can the muscle gain effect be good.

During muscle building, the daily intake of protein is 1.6-2g/kg/ body weight/day. Taking 70kg body weight as an example, the daily intake of protein during muscle growth is 1 12g- 140g, and the protein contents of two eggs are about 15g and 1.

Some suggestions: If you don't cook your own fitness meals at ordinary times, you can try to use supplements, whey protein powder and protein. The absorption effect is better and more convenient. It can be drunk with drinking water 2-3 times a day, about 30g at a time, which can provide us with enough protein in the process of muscle gain, because our muscle gain is actually a process of repairing muscle tear, which needs enough protein to supplement, so that the muscle will gradually increase. Therefore, whether you gain muscle or lose fat, if you take enough protein every day, the fitness effect will be more obvious. If you like cooking at ordinary times, it is suggested that high-carbon water should be the main breakfast, coarse grains should be the main breakfast, high protein should be the main lunch and dinner, and seafood, beef, chickens and ducks and whey protein should be the main protein content.

Therefore, it is not enough to eat only 2 eggs and 1 fast chicken breast during muscle gain. You will find that after a period of exercise, the muscle content increases slowly, or even does not increase, not because the intensity of exercise is not enough, but because the intake of protein is not enough, and the body has no extra protein to supplement the recovery and growth of muscles.

Friends who are interested in fitness can see me, share communication, fitness experience, how to practice and how to supplement nutrition.

Protein is an essential substance for bodybuilders. Many people know that eating is very important, but there are still many doubts about how much protein to supplement every day. I answer this question from two aspects.

● Problem analysis

If you eat rice for three meals, two eggs a day, 150g chicken breast. Look at the protein content first. ↓↓↓↓

7g protein per egg, two eggs = = 14g.

Chicken breast =30g protein, adults can eat 300g rice every day, and the total rice is 7.5g in protein (almost negligible).

Excluding other vegetables you eat, the total protein is = =52g.

Just eating two eggs, a piece of chicken breast can supplement about 50g of protein every day.

People who gain muscle need to be supplemented with 1.5g-2g protein per kilogram of body weight. If you are 70kg, then your daily protein is 105g~ 140g.

Obviously, this is not enough.

Need to continue to add something.

Cauliflower celery: 4g/ 100g. The protein content of cauliflower not only enriches it (the protein content is three times that of cauliflower and four times that of tomato), but also its nutritional value ranks first in a Japanese study. Rich in vitamins, its vitamin C content is very high. It can reduce the risk of cancer. Celery protein 17g/ 100g is higher than eggs.

Bean products: 15.7g/ 100g. Contains a lot of high-quality protein, which is easily absorbed by human body.

Fish: protein is not only high, but also low in fat, so it is the first choice to lose weight and keep fit.

In addition to these, there are all kinds of beef, mutton and lean shrimp. As for meat, protein is quite high, but don't just eat meat, but also eat more plant protein.

Moderate-intensity muscle training every day, two eggs a day and a piece of chicken breast, is protein enough? In this case, your protein intake is insufficient.

The total protein of two medium-sized eggs is estimated to be around 15g. Then a piece of chicken breast is almost 200 grams and 300 grams, and the protein content is 20 grams of protein per kloc-0/00 gram, which is equivalent to about 60 grams of protein.

Your total intake of protein this day is only about 75g. Relatively speaking, it is still not enough.

In all kinds of meat, the protein content is usually between 14%-22%. And just like everyone's height and weight are different, he needs different protein every day, especially when you do some physical exercise.

The Chinese Nutrition Association has published some relevant data, and the protein required by our adults per kilogram of body weight per day is between 0.8- 1 gram. The daily intake of protein's recommendations for workers who often take physical exercise or do some heavy physical labor is between 1.5g- 1g per kilogram of body weight.

That's like a professional bodybuilder. Their possible intake of protein will be 2-3 grams per kilogram of body weight.

So what you are doing now is moderate-intensity training, and you should ensure that you take at least two grams of protein per kilogram of body weight. You can convert it according to your own weight, say 80kg, so you need160g protein every day.

So you can add some sources from protein to your daily diet, including all kinds of meat or sports supplements.

Yes, it is not good to eat too many eggs. Egg yolk contains more cholesterol, which will burden the liver and kidneys, but it contains the most protein, so you can eat two eggs a day.

An egg is 6g of protein, and a piece of chicken breast is100g, including 20g of protein. Two eggs and a piece of chicken breast are more than 30 grams of protein, which is not enough for normal intake of protein in one day.

For fitness athletes, it depends on age and amount of exercise. People around the age of 30 can eat two whole eggs and 30 egg whites a day, plus beef or chicken breast, which is completely edible.

According to the weight per kilogram, you need 1.2 ~ 2g protein.

That's enough. It just won't increase.