There are three kinds of carbohydrates: sugar, starch and fiber. Carbohydrates in sugar and starch produce 4 calories per gram. Fibers do not generate heat. It cannot be absorbed. However, it can help the food in the digestive system move smoothly and slow down its absorption of heat.
Foods rich in carbohydrates include rice, corn, wheat and other kinds of food as well as various root crops, such as potatoes, yams, potatoes, beans, fruits, vegetables and sugar.
The main sources of protein are meat, eggs, milk and beans. Generally speaking, protein from animals is of high quality and contains sufficient essential amino acids. There are about 8 kinds of essential amino acids, which cannot be synthesized by human body and must be taken from food. If there is a shortage of essential amino acids in the body, it can't be combined into enough protein for various tissues of the body, and other redundant protein will be wasted by body metabolism, so it is very important to ensure adequate intake of essential amino acids. There are usually 1-2 kinds of essential amino acids in protein, so vegetarians need to eat a variety of foods and get enough essential amino acids from various combinations. A piece of cooked meat the size of a playing card contains about 30-35g of protein, a large glass of milk contains about 8 8- 10/0g of protein, and half a cup of various beans contains about 6-8g of protein. Therefore, eating a piece of meat the size of a playing card, drinking two large cups of milk, some beans and a small amount of vegetables, fruits and rice every day, you can get about 60-70g of protein, which is enough for a 60kg long-distance runner. If your demand is large, you can drink more milk or eat more meat as appropriate, and you can get enough protein.