Eating protein is very important for human health, because it is as essential as fat and carbohydrate. So how should people who exercise and keep fit supplement protein? Let's have a look.
How should people who exercise and keep fit supplement protein 1 1? Pay attention to the amount added by protein.
Some people may not have scientific knowledge about learning, so people who simply think that they should supplement protein as much as possible, but in general, they need to supplement it according to different situations during exercise. For example, for people who keep fit in the gym for a long time, the main purpose of supplementing protein is to avoid muscle loss and ensure long-term muscle growth, so it is necessary to appropriately increase the amount of protein and maintain the amount of exercise. However, if people engage in high-intensity sports, such as marathon runners, they need to supplement the protein quality less than those who do strength training, because the main thing is to maintain physical endurance, and there is no need to supplement too much protein.
2. It's time to supplement protein.
Exercise. People should also pay attention to replenish protein's time. Supplementing protein before and after training can generally promote muscle synthesis, but the time should not be too early. It is best to supplement it 30 minutes before training, which is good for digestion. Of course, you can't just supplement it a few minutes before exercise, otherwise it will easily affect gastrointestinal digestion, not only can't absorb protein normally, but also easily cause gastrointestinal discomfort.
Step 3 choose good food
People who exercise and keep fit need to supplement a lot of protein, so it is essential to supplement food in daily life, and it is best to choose meat rich in high-quality protein. Common ones are chicken and fish. Have some beef if you can. In addition, tofu and peanuts are rich in high-quality protein, which is the first choice for vegetarian food to supplement high-quality protein.
Step 4 choose the right egg white powder
Some people do exercise and don't like to eat too much food. They can add some egg white powder during exercise, and the common one is egg white powder containing casein. This kind of chicken protein powder is easy to absorb, and can be supplemented after exercise, but it can't be supplemented excessively, otherwise a large amount of intake of protein will still increase the burden on the body.
How should people who exercise and keep fit supplement protein? What kinds of food can they eat to supplement protein after exercise?
First of all, salmon
Protein in salmon is very rich, and protein contains all kinds of amino acids, which is a kind of high-quality protein. In addition, salmon is a low-fat food, and its unsaturated fatty acids can reduce blood cholesterol and help prevent cardiovascular and cerebrovascular diseases. At the same time, salmon also contains astaxanthin, which is an antioxidant that can scavenge free radicals in the body and help improve immunity.
Second, chicken breast
Chicken breast is an essential healthy food for many bodybuilders. Chicken breast is a low-fat food with high protein content, which can be quickly absorbed and digested when it enters the body. At the same time, phospholipids and vitamin calcium contained in it can promote bone development.
Third, beef.
Beef is high in protein and low in fat, and its amino acids are closer to those contained in human body, so it is absorbed and utilized quickly. In the process of building muscles and improving strength, beef can help to play an important role, especially to improve athletes' endurance and anoxia. Moreover, the iron content in beef is also high, which can enrich blood and improve anemia.
Fourth, eggs.
Eggs are the most common food source in protein. Protein is very tall and contains other nutrients in the body. Because eggs are similar to amino acids contained in the body, the probability of being absorbed and utilized after entering the body reaches 90%. In addition, eggs feel full, and people who lose weight are not easy to feel hungry after eating them.
Verb (abbreviation of verb) black rice
Black rice is a kind of carbohydrate, which is very suitable as a source of carbohydrate after exercise, because it contains antioxidant, sugar-free and cellulose, which can lower cholesterol and promote toxin discharge. However, it should be noted that black rice is not easy to cook, so it should be soaked before stewing. Only when the black rice is cooked can the nutrients in it be completely released and absorbed by the human body.
Tips: It is very important to burn fat continuously after exercise and improve muscle quality. You can take these foods to supplement protein, and pay attention to drinking more water after exercise, which can promote metabolism and replenish the water lost during exercise, and at the same time, there will be no problems due to lack of water in organs.