Second, the metabolism of protein in the body.
Third, how do long-distance runners supplement protein?
Breakfast: one egg+two meat buns, including about 20g of protein.
Lunch: A large steak (pork)+a vegetarian chicken, containing about 40 grams of protein.
Dinner: a chicken leg (pistol leg)+a bean product, containing about 40 grams of protein.
Note: The above supplements protein's recipes for athletes, and the average person will be halved!
Fourth, recommend food.