How to replenish protein after fitness

So, how much protein should we consume to be cost-effective? For people who do not exercise, 0.8 grams of protein per kilogram of body weight per day is enough. For bodybuilders and other sports practitioners, more supplements are needed. However, since the intensity and amount of exercise vary greatly among different people, there is currently no uniform standard. Generally speaking, 12-18% of total calories from protein is safe and sufficient.

Foreign studies have shown that during high-intensity regular exercise training, protein intake increases to 1 per kilogram of body weight. 1 gram can start muscle growth. M. Dr. S suggests that for bodybuilding enthusiasts who do strenuous exercise for 12 hours a day, the amount of protein should be increased to . 6 grams. If you do a few hours of aerobic exercise each week, the amount needs to be increased, because when aerobic exercise lasts for more than 10 minutes, some of the branched-chain amino acids (BCAA) in the muscles will be broken down for energy, causing the breakdown of muscle protein. Total calorie intake needs to be reduced 23 months before the competition in order to achieve the goal of losing weight. Due to the reduction in calorie intake, muscle loss may occur. In order to reduce this loss, adequate protein intake must be achieved, which can be increased to 1.8 grams per kilogram of body weight during this stage, and should be increased to 2 grams for vegetarians. Blood urea (BUN) can be used as one of the indicators to determine whether protein intake is excessive.

Foreign experts believe that a blood urea level of 10-14 mgh is healthy, and when this value is higher than ZI, protein intake should be reduced. How to get enough protein from food? Fish, meat, poultry. Protein-rich animal foods such as eggs and milk should be the first choice for protein supplementation. Red meat (such as pork, lamb, and beef) not only provides rich high-quality protein, but also contains a large amount of easily absorbed important minerals such as iron and zinc. Red meat is rich in nutrients, the key is how to avoid consuming too much fat. To do this, start by choosing the leanest cuts of meat, such as the spine and leg of pork. Secondly, you should not eat too much and cannot rely solely on red meat for protein intake. In addition, pay attention to the cooking method. For example, the saturated fat and cholesterol in red meat will be greatly reduced after cooking. White meat, such as skinless chicken, fish, rabbit and some seafood, is not only rich in high-quality protein but also low in fat and can be eaten with confidence. Some plant foods, such as soy products and cereal foods, are also rich in protein, but the protein they provide is not complete protein (lacking certain essential amino acids or the content is very low) and must be combined with each other (such as mixing various types of legumes and beans) to obtain protein with balanced amino acids.

For bodybuilders, the best protein comes from food because food contains substances that help the body absorb and utilize nutrients. However, due to time, cooking methods and other reasons, it is sometimes difficult to conveniently and timely consume sufficient protein without consuming excessive fat. Therefore, it is necessary to supplement protein powder or other nitrogen source supplements in appropriate amounts when needed. There are three main types of protein supplements: one is complete protein, such as whey protein, egg white, casein, and specially processed soy protein. The second is the incomplete hydrolysis products of protein, such as dipeptides and tripeptides. The third is free amino acids, some special amino acids (such as glutamate, arginine, etc.) can not only provide nitrogen sources, but also stimulate the release of certain hormones. Eating these protein supplements in moderation and at the right time is not only economical, but also can achieve twice the result with half the effort.