Every day, a large amount of protein is consumed in our body, and a large amount of protein is replenished. However, bodybuilders often make some mistakes when supplementing with protein. We often see many international bodybuilding stars preaching the benefits of high protein, so some enthusiasts follow their example and supplement protein like crazy, up to more than 3 grams per kilogram of body weight every day; on the other hand, many dieters firmly believe that losing weight requires Eliminate protein...
So, how should we reasonably consume protein? Let’s take a person weighing 70 kilograms as an example to introduce protein recipes for ordinary bodybuilders, fat loss and body shaping enthusiasts and bodybuilding enthusiasts respectively.
01 Ordinary bodybuilders:
Match the number: Those with a moderate body shape and regular exercise;
Protein keywords: Balance
For ordinary bodybuilders, because exercise increases the body's metabolic rate, the utilization and consumption of protein is higher than that of ordinary people, so the protein requirements are correspondingly higher than those of inactive people. However, other than an appropriate increase in quantity, protein requirements are no different from those of ordinary people. Therefore, just pay attention to increasing protein intake on the basis of balanced protein intake. The recommended protein intake is 1 to 1.2 grams/kg of body weight/day, of which high-quality protein should account for 1/3 to 1/2 of the total protein.
Protein efficacy:
Improve immunity: In addition to consuming carbohydrates to provide energy, exercise also consumes a large amount of protein and amino acids, including glutamine, which accounts for 60% of the free amino acids in the body. Glutamine is the only energy substance for immune cells in the body. If exercise causes a large amount of glutamine to be consumed and is not replenished in time, immunity will be low. Foods such as beans and sesame seeds are rich in glutamic acid. People who exercise a lot can add more of these foods to supplement glutamine and prevent low immunity.
Improve aerobic exercise capacity: Exercise is inseparable from oxygen. Hemoglobin, the carrier responsible for transporting oxygen in the human body, is an iron-containing protein. If this type of protein is insufficient, oxygen cannot be delivered to tissues and organs throughout the body in time. Due to metabolic consumption and extrusion damage during exercise, hemoglobin is easily reduced. The supplement of high-quality protein can provide necessary raw materials for the synthesis of hemoglobin.
Tips:
High-quality protein refers to protein that contains all 8 essential amino acids. All meat products, eggs, milk and soybean proteins are high-quality proteins. High-quality protein has higher nutritional value and is better absorbed and utilized.
02 Fat reduction and body shaping:
Check markTake a seat: Those who have excessive body fat and need to lose fat to improve their body shape.
Protein keywords: plant protein, low fat
Foods containing animal protein often contain more fat. For example, 100 grams of lean pork contains more than 20 grams of fat, while plant-based foods have much lower fat content. Eating more plant protein can avoid the intake of fattening foods. Saturated fatty acids. Plant foods contain a certain amount of dietary fiber, which can promote intestinal peristalsis, relieve constipation, and help eliminate toxins. It should be noted that plant proteins, except soybean protein, are not high-quality proteins. Therefore, more soybeans, soy milk, tofu and other soy products should be chosen for supplementation to avoid protein malnutrition. In addition, soy protein is rich in soy isoflavones, which not only has a beauty effect, but also helps improve osteoporosis in women. The rich iron in soybeans can also supplement the iron deficiency caused by reducing meat food. The recommended protein intake is 1.2 to 1.6 grams/kg of body weight/day, of which high-quality protein (mainly provided by soy products) should account for more than 1/2 of the total protein.
Protein efficacy:
A good helper for beauty. For those who love beauty, collagen is a good helper for making skin, hair, and nails shiny.
Protein is good for eliminating salt and excess water from the body, and can help you stay away from edema.
Protein can increase the body's metabolic rate, increase the body's energy consumption in a quiet state, and help burn fat.
Protein takes a long time to be digested in the human body and is relatively unlikely to cause hunger, which naturally suppresses strong appetite.
Tips:
Although the absorption and utilization rate of plant protein is generally not as good as that of animal protein, for weight loss and body shaping people, unlike bodybuilders, they do not need to supplement a large amount of protein with high absorption utilization rate to meet the needs of muscle repair and growth. Therefore, Soy protein can basically meet the requirements of dieters.
03 Bodybuilding enthusiasts:
The right one: bodybuilding enthusiasts with increasing needs.
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Protein keywords: high-quality protein, appropriate amount
Will the more protein you eat, the more muscle you will grow? This is not entirely true, that is to say, protein intake must be coordinated with training volume. If the protein intake exceeds the utilization capacity of muscle cells, not only will it not increase muscle, it will also have adverse effects on the body, and even three major complications may occur; hyperurea azotemia, metabolic acidosis and permeabilityDiuretic. Therefore, protein intake for muscle gainers must be appropriate. In addition, since muscle gainers have higher requirements for protein quality, they must choose high-quality protein with fast absorption and high utilization rate for supplementation. Whey protein powder is the best choice for bodybuilding enthusiasts. In addition, you can also choose high-quality proteins with lower fat content such as fish, shrimp, egg whites, chicken breasts, and skimmed milk. It is recommended that their protein intake is more than 2 grams/kg of body weight/day, of which high-quality protein (mainly animal protein) should account for more than 2/3 of the total protein.
Protein efficacy:
Provides raw materials for muscle repair and growth. Protein is the main component of muscle. In order to achieve muscle growth, in addition to meeting caloric requirements, sufficient high-quality protein is essential.
Promote the release of synthetic hormones. Both glutamine and branched-chain amino acids have the effect of promoting the secretion of growth hormone. As a synthetic hormone, growth hormone can promote protein synthesis and thereby promote muscle growth (for muscle gainers, it is best to rely on food to supplement glutamine and branched-chain amino acids. It is far from enough and generally needs to be supplemented by supplements);
Maintain testosterone levels. Although muscle gainers should limit their fat intake, a moderate amount of fat is beneficial to maintaining their testosterone levels. Therefore, one egg yolk or 100 grams of lean pork per day is acceptable for bodybuilding enthusiasts and off-season bodybuilders. In addition, red meat (beef, sheep, pork) contains a large amount of easily absorbed important mineral zinc, which helps the body synthesize and secrete testosterone.