You should eat protein to gain muscle, but don't eat it indiscriminately! Five foods with high protein conversion rate help to gain muscle and lose fat? What is the food with high conversion rate in Myfitnesspal protein? Generally speaking, the recommended daily intake of protein is the weight multiplied by1.2g. That is to say, a 60 kg old man needs to eat 72g of protein every day, but 72g of protein needs to eat about 600g of chicken leg meat, but the old man has a bad appetite and can't eat so much at all. Therefore, if you choose foods with high protein conversion rate, you can get enough protein more efficiently. For example, chicken leg meat is a food with high conversion rate in protein, and it also includes cheese, dried bean curd and white fish. For example, the protein conversion rate of milk is only about 5%, but the same amount of cheese has a conversion rate of 30%; Soymilk and dried bean curd are the same concept. It's best to choose exercise when eating, so that the protein you eat can immediately repair your muscles.
White Meat Fish Most white meat fish are very low-fat and high-quality protein sources. Under the condition of cooking, each 100g white meat fish can provide less than 3g of fat, about 20-25g of protein and 85- 130 of calories. However, the common white-fleshed fish in Taiwan Province Province are swordfish, snapper, sole, dolly fish and cod. Although some dark-colored fish, such as silver salmon and red salmon, are rich in omega-3, which is more than four times that of white-fleshed fish, there will be more oil, so you should pay attention to the amount you eat when you need to ingest it.
? Tofu Tofu is an excellent source of protein. One serving100g of tofu contains about 75 calories, and protein contains about 8 grams. In addition, tofu contains soybean saponins called polyphenols, which can inhibit fat accumulation and help gain muscle and reduce fat. If you want to eat tofu to supplement protein, it is recommended not to fry it or add a bunch of artificial seasonings, such as braised and fried tofu, or you will eat it with extra calories and oil, which will increase your body's burden.
? Nomealnohealth shrimp is a kind of high-protein and low-calorie food, which is an excellent choice for gaining muscle and reducing fat. Uncooked 100g shrimp, about 99 calories, protein 2 1g, fat 1g. Although everyone has a myth about prawns, and I have heard that eating a lot of seafood will lead to high cholesterol, according to many foreign studies, cholesterol has little effect on the heart during a healthy diet.
? Healthline Greek Yogurt 100g Greek Yogurt contains about protein 10g, while ordinary Yogurt only contains 3g. Because Greek yogurt is a high-density dairy product, the amount of milk used in production is more than four times that of ordinary yogurt, so protein is more than two times that of ordinary yogurt. However, there are many ways to eat Greek yogurt. You can add favorite fruits, oatmeal, chia seeds, etc. But don't add too many sugary seasonings, such as chocolate sauce and water jam, it will eat all the fat.
? Healthy Chicken Breast Chicken breast is a part of chicken, with a high content of protein. 100g of chicken breast contains about 22g of protein, which is easily absorbed by the human body and can quickly supplement the needs of the human body. Phospholipids contained in chicken breast plays an important role in human growth and development, and is one of the important sources of fat and phospholipids in human dietary structure, which not only helps to lose weight and relieve fatigue, but also has first-class anti-aging effect. In addition, chicken breast is rich in carnosine and carnosine, which can prevent aging.
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