Only by mastering the principle of protein intake can we better reduce fat and increase muscle

The following 5 principles must be mastered when ingesting protein:

1. What contains protein

In addition to chicken breast meat, which is often heard of, beef, pork, seafood, tofu, beans and other foods contain protein nutrients, and even vegetables. Dietary changes can be made to intake, not only to make the taste on the plate more variable, but also to allow muscles to absorb different sources and different amino acid types.

If you want more protein, the foods with the highest proportion: lean meat, fish, chicken breast, and dairy products will be your choices.

2. What is the protein intake?

For an average healthy adult man who eats 65 grams of protein a day and a woman who eats 55 grams of protein a day, you can also roughly estimate how much protein you need in a day based on 0.8-1 gram of protein per kilogram of body weight.

3. What is the best way to eat?

Although the daily intake is about 60 to 80 grams, the body can only absorb a small amount of protein in a single diet. Therefore, it is recommended to allocate the daily intake, or the amount required for muscles, among meals throughout the day. A balanced intake at each meal will be more helpful than eating in large quantities at one time.

4. best time

As mentioned earlier, the daily intake should be divided equally into each meal. However, within 30 to 90 minutes after exercise, consume about 35 to 40 grams. Muscles after exercise absorb protein like sponges to replenish them. Intaking protein at this time will have a better effect!

5. equivalent substitution

Sometimes you can't eat this standard every day, so eat in equal amounts. For example, the goal of 40 grams of soybeans and soy products a day can be to eat tofu today and dried tofu tomorrow, or allocate it to the same day to drink a cup of soy milk in the morning, tofu skins at noon, and tofu soup at night. If meat and soy products are replaced in equal amounts, if you eat more meat, you will eat less soy products. Of course, it is best to eat some of these two foods every day and control the total amount of about 5 taels.

Protein plays a very important role in the process of muscle building. Reasonable intake is key to fitness and fat reduction partners, so knowing it, understanding it, and ingesting it intelligently will provide the best help!

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