After years of fitness, do you really understand protein?

We all know that the human body needs dozens of nutrients, which can be summarized into six categories: protein, lipids, carbohydrates, inorganic salts, vitamins and water. Protein is an organic high molecular weight nitrogen-containing compound, and the basic unit of protein is amino acid. It is the most important nitrogen source for the body and the material basis for life and movement. Since protein is the basic unit of all cell tissues in the human body, it has a great influence on the effects of physical fitness. So how should we supplement protein after fitness?

Long-term fitness can effectively change the proportion of body tissues, increase the content of lean tissues such as muscle, and reduce the proportion of "fat" tissues such as fat.

This beneficial conversion requires changes in nutritional supply to achieve its effect. If the protein supplied in the diet is not protected by energy such as carbohydrates, it cannot increase muscle tissue. If too much protein is supplemented, muscle tissue cannot be increased indefinitely, but may instead cause damage to other organ functions, such as kidney damage.

The healthiest lifestyle is to exercise moderately and eat a healthy diet.

There is no conclusive experimental evidence to prove whether increasing protein intake can improve athletic performance, but it is true that athletes' demand for protein increases. The protein intake of bodybuilders should be 12%-15% of total energy, which is about 1.2-2.0 grams per kilogram of body weight.

The more professional the sport, the higher the protein requirement. The protein requirement of an average person in daily life is 0.8-1.0 g/kg body weight.

The food sources of protein are divided into two categories: animal and plant. The amino acid ratio of animal protein is closer to that of humans, so it is more usable.

Chinese people mainly eat plant-based foods, and the best choice for supplementing protein is a complementary combination of animal and plant proteins, with the proportion of animal protein accounting for 50% or more.

It is wrong to simply think that increasing protein nutrition will promote the growth of muscle tissue. This must be done on the premise of progressive strength training and at the same time supplemented with appropriate protein support to achieve muscle growth. Excessive protein supplementation will cause a series of adverse effects.

The scientific method for bodybuilders to increase protein is to increase the proportion of protein in the total daily calories needed, such as increasing the average person's 15% to 18% or 20%, rather than adding extra protein to increase the total daily calories needed.

For a man who is 165 cm tall, the amount of protein he can consume during fitness exercise is about: (165-105)×1.5=90 grams, accounting for 17% of the daily total (2100 kcal). If it is increased to 2.0 grams/kg body weight, it will be about 120 grams, accounting for 22%. If a man eats 300 grams of rice (noodles) a day, he can also consume about 345-495 grams of lean meat every day, including lean meat, chicken, fish, shrimp, eggs, milk, etc. If your intake is insufficient, you can consider using a protein supplement, but it is best to get it from food.