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Recently, a 28-year-old boy with a height of 18 meters, weighing 80 kilograms, due to improper protein supplementation in the gym, the creatinine index exceeded!There is a hidden danger to the health of the body;There are also young people who have 25-year-old bodies and 60-year-old kidneys due to improper protein powder supplementation.
So, how to supplement protein in the daily diet?What is the optimal amount of protein powder?
In fitness nutrition, it is very important to supplement protein scientifically and correctly. Here are some suggestions:
Determine your daily protein intake: Determine your daily protein intake, based on your individual situation and exercise intensity.
Specifically, people who regularly exercise can follow 12～2.Protein intake at 0g kg (in body weight), depending on the intensity of the training.
For example, a 65kg fitness man with a normal weight needs about 78g of protein per day. A bottle of 300ml of milk, a 50g egg, 100g (raw weight) of fish, 100g (of raw weight) of livestock and poultry meat, and 300g of staple food are almost enough to meet the protein needs.
For ordinary fitness people who do not use iron, the fitness time is less than 3 hours, and the general daily protein intake is 1 according to body weight2~1.5g kg, normal eating is sufficient, generally does not lead to protein deficiency, no need for additional protein supplements.
Everyone's basal metabolism, daily activities, training intensity, and absorption capacity are different, and protein intake actually depends on how much your body can metabolize, how much muscle can synthesize, and you can also adjust it according to your body's reaction after taking it.
Choose high-quality protein**: Prioritize protein from foods, such as chicken, fish, beef, tofu, eggs, and more. Not only do these foods contain high-quality protein, but they also contain other important nutrients.
Allocate your protein intake wisely: It's best to consume protein within half an hour after meals or before or after exercise, which can help with muscle repair and growth. Consuming protein powder before and after exercise can also serve as a solution for body repair and rebuilding.
Be mindful of your protein intake: Don't eat too much protein at once to avoid accumulation in your body. The overall goal should be divided into each meal to achieve a balanced intake. This improves protein absorption and aids in the distribution and absorption of other nutrients in the daily diet.
Avoid overeating protein: While protein is important for the body, excessive intake can also have negative effects on your health. Therefore, it is necessary to pay attention to the appropriate amount of protein supplementation.
Pay attention to the combination of other nutrients: Protein intake should be well paired with nutrients such as carbohydrates and fats to provide enough energy and nutrients for muscle growth and repair.
In short, in the scientific supplementation of protein in fitness nutrition, we need to pay attention to a reasonable intake and choose a supplement method that suits you. At the same time, attention should also be paid to the combination and balanced intake of other nutrients. If in doubt, it is best to consult the advice of a dietitian or doctor.
In fitness nutrition, in order to promote muscle growth, if the diet does not have enough protein supplementation, you can supplement protein powder in moderation. Protein powder is a common nutritional supplement that can help increase muscle mass, improve athletic performance, and speed up recovery.
Here are some protein powder science supplement recommendations to help you supplement protein powder scientifically::
Determine your daily protein intake: Determine your daily protein powder intake based on your individual condition and exercise intensity. In general, you need to consume 1. per kilogram of body weight per day2～1.5 grams of protein. If you want to increase muscle mass, you can increase your protein powder intake a little.
Generally according to practical experience, if the daily exercise intensity is high (professional fitness or athlete), training for more than 3 hours a day, supplement protein powder according to about 2 grams per kilogram, if the weight is 80 kilograms, 5 scoops of 30 grams per scoop supplement 150 grams of whey protein per day, if calculated according to 80% pure protein, the actual protein supplement is 120 grams.
If it is a general fitness training, on the basis of a normal diet, 2 scoops per day, about 40 grams of protein powder can fully meet the needs of the body.
Choose the type of protein powder that's right for you: There are many different types of protein powders on the market, including animal protein powders and plant-based protein powders. When choosing, you should choose according to your needs and physical condition. For example, animal protein powder** contains more branched-chain amino acids and whey protein than meat, which is suitable for people who are fit and muscle-buildingPlant-based protein powder** contains more isoflavones and dietary fiber than soybeans, making it suitable for vegetarians and people with special dietary requirements.
Determine when to consume protein powder: In general, protein powder can be supplemented before, after, and in your daily diet. Pre-workout protein powder supplementation can provide energy and improve athletic performancePost-workout supplementation can promote muscle repair and growth;Supplementation with your daily diet can help maintain muscle mass.
It is recommended to arrange the intake time and intake reasonably according to the personal situation, exercise intensity and training situation, and flexibly change the intake of protein powder.
Pay attention to how you consume protein powder: In general, you can add protein powder to warm water, milk or juice and stir well before drinking. In addition, protein powder tablets or protein bars can also be consumed directly. It is important to note that protein powder should not be added to a liquid at high temperatures to avoid destroying the nutrients.
Pay attention to the combination of other nutrients: Protein powder should be well paired with nutrients such as carbohydrates and fats to provide enough energy and nutrients for muscle growth and recovery. At the same time, adequate water intake should also be ensured to aid digestion and absorption.
Avoid overdoing protein powder: While protein powder is important for the body, excessive intake can also have negative health effects. Therefore, it is important to pay attention to the appropriate amount of protein powder supplementation and make personalized adjustments according to individual circumstances and exercise intensity.
In short, if you choose to use protein powder, you should choose a natural protein powder and avoid undesirable ingredients such as additives and sugar. Scientific supplementation of protein powder requires paying attention to a reasonable intake, choosing the type that suits you, determining the time of intake, paying attention to the combination with other nutrients, and avoiding excessive supplementation. If in doubt, it is best to consult the advice of a dietitian or doctor.
If you consume too much protein (powder), the healthy body will excrete the excess amount, and one of the manifestations is acne on the face and back.
If this happens after two weeks of high-protein diet, it is necessary to appropriately reduce the intake of protein (powder) to avoid burdening and damaging the body.
There are many more substances that affect fitness nutrition, and we will talk about the role of carbohydrates next time.