The specific dosage of protein powder is:
The daily protein requirement for general mental workers is 0.8-1.0 grams per kilogram of body weight, and the requirement for high-intensity athletes and bodybuilders is 2 -3 times.
Usage:
Dissolve 30 grams of this product in warm water, skimmed milk or mix it into food each time. Use it 30 minutes after exercise for better effect, at least once a day.
Common protein-supplementing foods:
Fish, meat, soybeans (soybeans), soy protein powder, tofu and soy products, skimmed milk powder, cheese; meat, poultry, eggs, milk, fish. Shrimp, shellfish and other foods!
Related articles:
Exercise parts: upper limbs | shoulders | chest | back | waist and abdomen | legs | lower limbs Fitness plan: Fitness plan | How to learn the bodybuilding system for beginners | 12-week fitness plan for beginners to intermediate Bodybuilding Nutrition: Fitness Recipes | Eggs | Protein Powder | Muscle Gaining Powder | Creatine | Branched Chain Amino Acids | Glutamine | Illegal Drugs | Nutritional Supplement Talk How to eat: How to eat whey protein powder | How to eat creatine | How to eat glutamine | How to eat branched chain amino acids| How to take L-arginine | How to take L-carnitine
Related fitness plans:
A diet plan suitable for Chinese people to build muscle
MuscleNetTip: This plan is suitable for slimming enthusiasts to gain muscle. Fat lovers please visit the article on how to take L-carnitine.
Breakfast (first meal): a small amount of beef or chicken, 1 egg and 3 egg whites (boiled in boiled water), 1 cup of soy milk or skimmed milk, 1 steamed bun (can add red tofu), 1 apple
The second meal: 2 persimmons, 4 eggs, 1 sweet potato
Lunch (third meal): 2 bowls of rice or 3 steamed buns, 200 grams of beef or chicken, fat-free or low-fat milk (skimmed milk powder is available in supermarkets) or skim yogurt (hard to buy and expensive, but good for digestion) 1 A big apple and various vegetables (as desired)
Before training (the fourth meal): 4 proteins, 1 sweet potato, 1 persimmon, 1 cup of whey protein + creatine (mainly protein intake)
After training (fifth meal): 1 banana, half watermelon or other fruits, 1 cup of oatmeal, if conditions permit, it can be changed to 1 cup of Paula's Giant Muscle Gainer 2000 supplement (mainly carbohydrate intake. Carbohydrates after training If the intake is insufficient, the body will use the protein in the muscles to provide heat for training) Dinner (sixth meal): 1 bowl of noodles or rice 200G fish or shrimp, use as little oil as possible, preferably stewed or steamed
The seventh meal: 1 cup of protein drink (if conditions permit), it can also be replaced by skimmed milk powder
Recommended fitness nutrition combination:
1: Whey protein powder (Suitable for 1-4 months of exercise for normal body types.)
1: Muscle Gaining Powder (Suitable for thin people, please eat an extra meal at night.)
2:Whey protein powder+Creatine (Suitable for beginners and intermediate fitness people who have been exercising for more than four months.)
3: Whey protein powder+L-carnitine (suitable for people who want to lose weight and whose weight is within 20 pounds of the standard weight) . )
3: L-carnitine+Fruit and vegetable fiber meal replacement (Suitable for those who are losing weight by more than 20 pounds over the standard weight.)
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