1. What can protein do for health?

Protein is widely known to help human muscles, bones, and soft tissues recover from fatigue; provide nutrients to cells and prevent disease; promote muscle synthesis; maintain blood flow balance in blood vessels, etc. Protein is also the only compound that can provide the human body with essential nitrogen, which is an indispensable and important element in blood cells.

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

Depending on the situation, an adult's daily protein consumption should be determined based on body weight. You need to feed your muscles with protein instead of converting them into fat. Experts tell us that a healthy adult should have 10%-35% of his daily calorie intake from protein, which roughly means an intake of 70-245 grams of protein, corresponding to a 2,800-calorie diet. Most guys in good shape eat at least 0.5 grams of protein per pound of body weight. It turns out this is a perfect strategy for staying in good shape. But if you are in the muscle-building stage, you can increase your intake appropriately and consume at least 1 gram of protein per pound of body weight per day. If you are in the fat loss phase, you should pay attention to appropriately reducing your protein and calorie intake.

3. Do different protein sources have the same effect?

No, the weight of protein from different protein sources is determined based on its amino acid composition and the digestibility of the protein itself. The human body can only synthesize about half of the amino acids it needs. The remaining amino acids that are essential to the human body are obtained from food or other sources when eating. Animal foods such as beef, pork, milk, eggs, seafood, etc. can provide you with a large amount of essential amino acids for the human body. However, most plant proteins lack this type of amino acid. For vegetarians, they should eat more rice, beans, whole-wheat bread and other foods because they contain essential amino acids, but the best way is to eat meat.

　4. What other functions does protein have besides supporting muscles?

a lot of. Protein makes the body strong. The body uses more calories to digest protein than it does to digest carbohydrates or fats. Proteins should also be the most satisfying nutrient in your diet, as they will keep you fuller longer than carbohydrates, so overeating can be avoided. Research from Saint Louis University found that people who ate just two eggs for breakfast as part of a weight loss plan lost 65% more weight than those who ate a large bagel for breakfast, despite consuming the same total number of calories. . The benefits of protein don’t stop there. The latest research shows that increasing protein intake and reducing carbohydrate intake will reduce the levels of triglycerides in the blood, thereby effectively reducing the possibility of heart disease.

5. When is the best time to take protein?

The answer is your meal time. The human body needs a stable protein intake to obtain essential amino acids to support muscles, bones and soft tissues. Research has found that 30 grams of protein per meal is enough to support the body. They can come from half a beef sandwich + 200 ml of pure milk; half a cup of cheese + 2 eggs; 120 grams of cooked salmon; half a portion of filled tuna and other foods. These are all high-quality protein sources, which can minimize fat intake while supplementing protein.

　6. Do I need to use protein nutritional supplements?

Depending on the situation, it is best to obtain it from food. If the amount of training is large or the nutrients contained in food cannot meet the needs of muscle synthesis, supplements can be used appropriately. Seafood is rich in lecithin and omega-3 fatty acids, which can calm excited muscles. Chickpeas and soybeans can provide potassium and fiber. Beef and pork are rich in iron and zinc. Eggs, beef, fish, and poultry are all rich in leucine, which is a type of amino acid that can help you lose fat. It is wise to consider these foods as your first choice of protein sources. What you need to pay attention to is to reduce the fat as much as possible while ensuring that the protein content is sufficient.

7. What sports nutrition supplement is best for me?

Whey protein, extracted from milk and cheese, is a star in the nutritional supplement industry. Whey protein is very easily digested and absorbed by the body. So it is best to drink it with water immediately after training. Casein is also extracted from daily food, but its slow release of energy makes it suitable for drinking before going to bed. Research shows that people who take 20 grams of whey protein immediately after training gain faster and more significant muscle mass.

A study by Baylor University’s Sports and Nutrition Research Laboratory found that taking whey protein and casein before trainingExercisers who took a combination of supplements built more and leaner muscle over a 10-week training period than bodybuilders who used whey protein alone.

8. Can I eat a lot of protein?

Yes. There are 4 calories per gram of protein. If you consume too much protein but lack exercise, don't expect them to be transformed into beautiful muscles. On the contrary, fat is beckoning to you. Try to avoid eating highly processed protein foods, such as ham, hot dogs, etc., which are often associated with colon cancer. It is best to control the intake of soy foods to prevent lowering the number of male sperm.