Complete protein is a protein containing 22 kinds of amino acids needed by human body (13 kinds of non-essential amino acids can be made in the body, and 9 kinds of essential amino acids can only be obtained from food) in a proper proportion, such as animal protein and bean protein. This kind of protein is most beneficial to human body, and soybean is the best source of protein. A complete variety, but in an inappropriate proportion, is called semi-complete protein, which is rich in grains, such as rice and sesame cakes. Incomplete type is called incomplete protein, such as glial protein in meat skin. When these two kinds of protein are eaten together, the amino acids contained can be complementary, which can be more suitable for human needs.

Trick 2: Choose protein protein, which is easier to digest. The more thoroughly digested and absorbed by the human body, the higher its nutritional value. The digestibility of the same food will change greatly after different processing. If the digestibility of whole beans is 60%, it can be increased to 90% after being made into tofu and soybean milk; The absorption rate of other protein can also be improved after cooking, such as milk 98%, meat 93%, eggs 98% and rice 82%.

Trick 3: Choose protein with higher physiological value. The utilization level of protein after being absorbed by human body is medically called the physiological value of protein. The physiological value of common food protein is: egg 94%, milk 85%, fish 83%, shrimp 77%, beef 76%, rice 77%, cabbage 76% and wheat 67%. Generally speaking, the physiological value of protein is higher than that of protein.

Trick 4: After the best time exercise in protein, the synthetic rate of protein increased. If we can provide enough protein from food in time, we can make the muscle fiber thicker and the muscle bigger, get the best muscle shaping effect, and at the same time make the most effective use of the protein in food. 90 minutes after general exercise is the best time to supplement protein. Of course, it is also essential to supplement enough protein for every meal.

Trick 5: Add protein powder if you have a bad appetite. Many men have no appetite at all after exercise, or can't eat right away. At this time, it is a good choice to supplement protein powder which is easy to digest and absorb, because it can quickly provide amino acids as raw materials. If your daily diet is mainly vegetarian, you should also supplement protein powder, and it is best to choose whole protein powder containing various vitamins.

Trick 6: Calculate the protein quality that needs to be supplemented. A healthy man needs 1.2 ~ 1.4 grams of protein per kilogram of body weight every day; If you are a long-term exerciser, you can appropriately increase the protein to about1.7 ~1.8g per kilogram of body weight per day. Take a 70kg male who is doing bodybuilding training as an example, the daily protein supplement is about 120g.