If you want to get rid of body fat and develop a sexy vest line, you must eat more protein, right? In recent years, fitness and weight loss are popular, and most people have heard of the saying "gain muscle and lose weight". However, Zhang Peirong, a nutritionist who loves marathon running, reminds us that there are tricks to supplement protein, and the more the better. The nutrients and carbohydrates to be supplemented before, during and after exercise are far more important than protein!

Protein basic amount per day: x 1 g protein per kilogram of body weight.

Nutritionist Zhang Peirong said that protein is an important raw material for muscle synthesis, and it is also the source of skin and some digestive enzymes. It is necessary to maintain a certain amount in the human body. For normal adults, each person should consume 1 g protein per kilogram per day, that is, a 60 kg adult should consume 60 g protein per day; If you eat too much, the daily activity or exercise will not increase. There are 4 calories per 1 g protein, which will be converted into fat and accumulate in the body for a long time, leading to obesity.

In order to create charming muscle lines, moderate exercise and adequate protein are indispensable. Want to exercise muscles! Add a little more to protein's basic quantity.

However, for people who have exercise habits, want to exercise muscles, or are doing weight training, these amounts of protein can be called "basic amount", which is only enough to maintain the basic functions of the body; In order to strengthen muscle groups and turn fat into charming lines, not only moderate exercise (such as resistance exercise), but also enough protein should be added to synthesize muscles.

According to Zhang Peirong, a nutritionist, the recommended daily intake of protein is 0/.2-2.0g/kg body weight/kloc-0 for adults who have exercise habits, and 0/.5-2.0g/kg body weight/kloc-0 for people who do heavy exercise training.