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The relationship between protein and fitness

durch GuoxinWei auf April 27, 2021

  We all know that there are dozens of nutrients needed by the human body, which can be summarized into six categories: protein, lipids, carbohydrates, inorganic salts, vitamins and water. Protein is an organic high molecular nitrogen compound, and the basic unit of protein is amino acid. It is the body's most important nitrogen source, the material basis for life and movement. Because protein is the basic unit that constitutes all cell tissues of the human body, protein has a greater impact on the effect of physical fitness. So how should we supplement protein after fitness is correct?

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

  This beneficial conversion needs to be achieved through changes in nutritional supply. If the protein supplied in the diet is not protected by energy such as carbohydrates, muscle tissue cannot be increased; if too much protein is supplemented, muscle tissue cannot be increased indefinitely. On the contrary, it may cause damage to other organs, such as kidney damage.

  Appropriate exercise and a reasonable diet is the healthiest way of life.

  There is no conclusive experimental basis for whether increasing protein intake will improve sports performance. However, it is true that athletes have increased protein requirements. The protein supply of fitness athletes should be 12%-15% of the total energy, which is about 1.2-2.0 g/kg body weight.

  The more you exercise, the higher your protein requirement is. The protein requirement of ordinary people 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 ratio of amino acids in animal protein is closer to that of humans, so the utilization rate is higher.

  The Chinese mainly rely on plant foods. The best choice for protein supplement is to complement the animal and plant protein. The proportion of animal protein can account 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 under the premise of progressive strength training, while supplementing appropriate protein support to make muscle growth, and excessive protein supplementation will cause a series of undesirable effects. effect.

  The scientific method for fitness athletes to increase protein is to increase the proportion of protein in the total calories needed every day, such as 15% for ordinary people to 18% or 20%, instead of adding extra protein to increase the daily requirement Total calories.

  For men with a height of 165 cm, the amount of protein that can be consumed during fitness exercises is approximately: (165-105)×1.5=90 grams, accounting for 17% of the daily total (2100 kcal), such as increasing to 2.0 grams/kg After weight, it is about 120 grams, accounting for 22%. If you eat 300 grams of rice (noodles) a day, then this man can also consume about 345-495 grams of lean meat foods, including lean meat, chicken, fish, shrimp, eggs, milk, etc. If the intake is insufficient, protein supplements can be considered, but it is preferred to obtain it from food.

  We all know that there are dozens of nutrients needed by the human body, which can be summarized into six categories: protein, lipids, carbohydrates, inorganic salts, vitamins and water. Protein is an organic high molecular nitrogen compound, and the basic unit of protein is amino acid. It is the body's most important nitrogen source, the material basis for life and movement. Because protein is the basic unit that constitutes all cell tissues of the human body, protein has a greater impact on the effect of physical fitness. So how should we supplement protein after fitness is correct?

mixer bottle

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

  This beneficial conversion needs to be achieved through changes in nutritional supply. If the protein supplied in the diet is not protected by energy such as carbohydrates, muscle tissue cannot be increased; if too much protein is supplemented, muscle tissue cannot be increased indefinitely. On the contrary, it may cause damage to other organs, such as kidney damage.

  Appropriate exercise and a reasonable diet is the healthiest way of life.

  There is no conclusive experimental basis for whether increasing protein intake will improve sports performance. However, it is true that athletes have increased protein requirements. The protein supply of fitness athletes should be 12%-15% of the total energy, which is about 1.2-2.0 g/kg body weight.

  The more you exercise, the higher your protein requirement is. The protein requirement of ordinary people 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 ratio of amino acids in animal protein is closer to that of humans, so the utilization rate is higher.

  The Chinese mainly rely on plant foods. The best choice for protein supplement is to complement the animal and plant protein. The proportion of animal protein can account 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 under the premise of progressive strength training, while supplementing appropriate protein support to make muscle growth, and excessive protein supplementation will cause a series of undesirable effects. effect.

  The scientific method for fitness athletes to increase protein is to increase the proportion of protein in the total calories needed every day, such as 15% for ordinary people to 18% or 20%, instead of adding extra protein to increase the daily requirement Total calories.

  For men with a height of 165 cm, the amount of protein that can be consumed during fitness exercises is approximately: (165-105)×1.5=90 grams, accounting for 17% of the daily total (2100 kcal), such as increasing to 2.0 grams/kg After weight, it is about 120 grams, accounting for 22%. If you eat 300 grams of rice (noodles) a day, then this man can also consume about 345-495 grams of lean meat foods, including lean meat, chicken, fish, shrimp, eggs, milk, etc. If the intake is insufficient, protein supplements can be considered, but it is preferred to obtain it from food.

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