Fitness: 4 basic concepts of protein intake

Whether you are working out or trying to lose weight, people who have been exercising for a period of time will definitely know how good protein is. But we all know the importance of protein, but we don’t know how to consume protein?

In addition to professional diet planning, you can also master the basic four principles and understand the introductory concepts of protein intake.

1. What

In addition to the commonly heard chicken breast, protein nutrients are contained in beef, pork, seafood, tofu, beans and other foods, and even in vegetables. The dietary intake can be varied, not only to make the taste on the plate more varied, but also to allow the muscles to absorb different sources and different types of amino acids.

If you want a lot of protein, the foods with the highest proportions: lean meat, fish, chicken breast, and dairy products will be your choice.

2. How much

The recommended daily intake of protein for ordinary people is about 0.8~1g/kg, while the intake for ordinary fitness enthusiasts is 1~1.2g/kg. A normal 70 kg man will consume approximately 56 to 84 grams a day. Advanced bodybuilders can increase their protein intake by 2 grams per kilogram of body weight to replenish muscles.Nutritional effects

3. When

Although the daily intake required is about 60 to 80 grams, the body can only absorb a small amount of protein in a single meal. Therefore, it is recommended that the daily intake, or the amount required by muscles, be allocated to each meal of the day. A balanced intake at each meal will be more helpful than eating a large amount at once.