Our country's standard is 70kg, and my daily protein is around 70g. But if you exercise, the protein intake of 70kg per day is 0.5 to 2 times that of 65438+ the average person.
1. How many eggs can people who gain muscle eat every day? Compared with other meats, eggs are very cheap and cost-effective. An egg protein has 7 grams, including 3 grams of yolk and 4 grams of egg white.
It says here that you can eat more than 20 eggs every day, but it is actually egg white, not yolk, nor whole eggs. Because the cholesterol in egg yolk is relatively high, if you lose weight, eating too much will definitely be bad for your health. When you lose weight, no matter how many eggs you eat every day, an egg yolk will do.
Then, according to a person's weight of 70kg, the daily intake of protein is between112.5-150g.
Converted into egg white, it is about 29-37. You can't eat so much egg white in one day, can you? So many times, people who gain muscle fitness will not only eat egg white, but also eat protein powder, because he can't eat so much egg white, which is really too much.
Of course, this egg white cooking method, which mainly consists of boiled eggs, fried eggs and scrambled eggs, has a lower absorption rate than boiled eggs.
2. Can we eat anything besides eggs? To tell the truth, if you only eat eggs, you will get tired of eating them, so sometimes we have to change to other foods, because the nutritional value of each food is different, and there is always nothing wrong with food diversification.
For example, chicken breast is a good choice. There is no mention of high-quality protein such as beef, oysters, seafood, etc., because these meats are expensive and not suitable for most of us, so here we take chicken breast as an example.
The protein content of 100g chicken breast is about 25g, which belongs to high protein content. You should know that aquatic products generally only have 15g protein, and livestock meat is beef. And 100g is only about 20g.
If you eat chicken breast, it is between 400 grams and 600 grams a day, which means you have to eat more than a catty of chicken breast every day. If the chicken breast is cooked properly and tastes good, you can eat it with egg white, which will make the muscle gain better and make it easier for you to stick to it.
Another thing to note is that if you are trying to gain muscle and lose weight, don't stay up late, because staying up late will affect the activity of growth hormone and lipase, muscle growth and fat decomposition in the human body.
Therefore, when gaining muscle and losing weight, we must pay attention to rest early, promote the secretion of growth hormone and the activity of lipase, in order to achieve the maximum effect of losing weight and gaining muscle. If you don't sleep well, you can drink a cup of warm milk before going to bed, supplement tryptophan, soothe the nerves, and lose weight better.