FitnessProtein: How much should you eat every day?
How much protein should you eat every day? This is a question that most fitness enthusiasts have!
Sufficient protein can provide the raw materials needed for muscle growth and repair. Especially for fitness and mass exercisers, supplementing protein every day to repair injured muscle tissue can maintain a strong body shape and avoid chronic injuries.
However, after protein is metabolized, nitrogen-containing wastes are formed, and these wastes must be metabolized by the kidneys before they can be excreted. Therefore, more protein is not always better, and too much protein may even bury the kidneys. The time bomb of disease.
How to determine "enough" and "not too much" has become a warning value that must be paid attention to when supplementing protein.
The simplest way to remember is - eat as many grams of protein as you weigh in kilograms.
It can only be regarded as a rough principle to match the amount of protein according to the body weight, but if it is said that a bodybuilding man and a sedentary office worker of the same weight need the same amount of protein, it sounds wrong no matter how you hear it.
Therefore, when accurately assessing daily protein requirements, it is necessary to give the "activity level" that determines the degree of body wear and tear. Take this into account; activity levels can be divided into three levels based on lifestyle.
Then determine the amount of protein (grams) required daily based on your activity level. The calculation method is to multiply the kilograms of body weight by a protein consumption coefficient ranging from 0.8 to 1.8:
Low activity: Multiply your weight by 0.8 (a lifestyle dominated by sitting)
Medium activity level: Multiply body weight by 1.3 (exercise amount within 1 hour per day, strenuous work, pregnant women)< /p>
High activity: Multiply your body weight by 1.8 (high-intensity physical and fitness activities). Some bodybuilders even reach 2- 3 grams of protein intake
It can be seen from this calculation formula that more protein is not better. Excessive protein exceeds the body's absorption capacity. In the end, it is equal to too many calories and must be stored in the form of fat, which offsets the The results of fitness and exercise; simply put, if you don’t need so much protein, don’t eat too much protein.
After knowing the protein requirement, another question is: How do you know how much protein you eat?
In addition to nutritional supplements such as whey protein that can accurately label protein content, everyone can easily allocate their daily and meal-based protein intake by understanding the following common high-protein foods.
1. Lean meat (pork, beef, sheep), each serving can provide about 20-25 grams of protein. However, try to avoid deep-fried cooking
2. Poultry: Each serving provides approximatelyAbout 20 grams of protein.
3. Fish and shrimp: Each serving provides approximately 20-25 grams of protein.
4. Eggs Each egg contains about 7 grams of protein. Steamed eggs, boiled eggs, and braised eggs are better. Try not to choose scrambled eggs or poached eggs that use a lot of oil. The protein in tea eggs or preserved eggs is usually qualitatively altered and is not an ideal source of protein.
5.Milk and other dairy products have 15 grams of protein per 500cc.
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