You may need to reacquaint yourself with protein

Fitness people love the "protein" thing, whether it's muscle building or fat loss, you can often hear the "low calorie, high protein" diet advice. And protein derivatives - protein powder, but also thousands of fitness people's first love paragraph sports supplements.

Is protein so amazing and effective?

01. What is protein?

Simply put, protein is several large-bodied molecules that are made up of amino acids. What makes protein so important is that it is the essential raw material that structures every cell in the body, accounting for about 18% of the body's entire mass, second only to water. Without protein, all the functions of the body would not be able to function.

Protein is widely known to do the following.

1. promote muscle synthesis

2. help the body recover from muscle, bone, and soft tissue fatigue

3. provide nutrients to cells and protect against disease

4. maintain the balance of blood flow in the blood vessels

5. the only compound that provides the body with the element nitrogen, which is an essential element in blood cells

02. What is the use of protein for muscle building and weight loss?

What is the use of protein for fat loss?

1. Protein tends to produce a feeling of satiety

2. It suppresses hormones that promote fat formation

3. Protein has the highest dietary caloric effect, the body needs more calories to digest and absorb protein

4. Protein is not stored in the body and is not converted into fat in large quantities

5. protein binds some water while hydrolyzing into amino acids, thus facilitating the elimination of edema

6. Protein is the main raw material for muscle tissue and can maintain "lean body mass" to the greatest extent possible

What is the use of protein for muscle building?

Muscle is made up of many muscle fibers, and training is designed to tear these fibers and then absorb protein to "reconstruct" them and make them grow. In terms of muscle building, protein can.

1. promote muscle synthesis

2. help the body recover from muscle, bone, and soft tissue fatigue

However, unlike fat, which can accumulate indefinitely in the body, protein does not. After entering the body, food protein is broken down into amino acids through digestion. This requires people to consume a certain amount of protein every day. In other words, to grow muscle, protein supplementation is essential.

03. How much protein does the human body need every day?

If there is not enough protein in the body, then the body system will extract protein from muscles, bones, and even internal organs, super scary! This is why people who do not build muscle should also consume protein.

Without considering exercise, an adult (>18 years old) has a recommended daily intake of 0.8g/kg body weight. That is, a healthy adult weighing 60kg should supplement with at least 48g of protein per day to ensure that the body does not lack protein.

In the case of exercise, the greater the amount of exercise, the more protein is required. Endurance athletes need to consume 1.2 to 1.4g/kg body weight of protein per day, and strength training athletes need to consume 1.6 to 1.7g/kg body weight of protein per day.

04. Can I grow muscle with a lot of protein?

The answer is no. The process of muscle building requires the participation of protein, but muscle is not eaten out of protein. The actual protein cannot be hoarded in the body, but it is also a source of energy.

If you consume too much protein and lack of exercise, don't expect them to turn into beautiful muscles, instead fat beckons you. This is one of the reasons why some people who eat high-protein food for a long time can not lose weight. Because you over-supplemented!

05. Is it okay to drink only protein powder?

Protein powder: an extract of milk, is a highly concentrated protein product. Eating protein powder can be a quick and efficient protein supplement, just like you take vitamin C tablets, grape seed capsules and other nutritional supplements is hair.

One scoop of protein powder = 22g of protein = 3 large eggs = 109g of beef = 100g of chicken

But can you be lazy and just drink protein powder to supplement your protein?

Of course not! Protein powder is not a direct substitute for natural foods because it lacks other nutrients that we need daily. The goal of a daily diet is to get all of the essential amino acids, which means ensuring a variety of protein sources.

A more reasonable way to supplement is to.

1. maintain a normal diet, not eat enough protein that day, and then a cup of powder to make up for it

2. maintain a normal diet, and exercise a lot of partners, it is recommended that additional protein supplementation

3. meat and vegetables, balanced access to a variety of protein.

Fitness partners, 3 points to practice, 7 points to eat. In eating this link, pay attention to the role of protein, pay attention to the daily meals in the protein complement. But also can not be rushed, by excessive intake of high protein and only relying on protein powder is not feasible.