Not only women need protein in life, men need protein even more
When it comes to protein, we generally know that it is the basic component of antibodies, hormones, enzymes and various tissues and organs. Once deficient, it will lead to decreased immunity and endocrine disorders. The external manifestations are poor physical strength, difficulty in recovering from illness, edema, etc.
In fact, protein has two important meanings for men: helping to muscle shaping and enhancing sexual function. On the one hand, men's muscle mass is much higher than that of women. To complete the same amount of exercise, the number of muscle fibers involved is much greater, and more protein is needed to synthesize muscle fibers and maintain their metabolism. Therefore, if a man who works out regularly and wants to have a toned body does not supplement protein enough, he will not only be unable to meet normal metabolic needs, but will also be unable to synthesize and maintain muscle tissue generated by high-intensity exercise. Protein, on the other hand, is a source of male hormones. Insufficient protein nutrition will block the secretion of male hormones, which is the fundamental reason why some men who usually have an unreasonable diet need to rely on some oral hormones to maintain the quality of their sexual life. In addition, protein is also the basic raw material that makes up semen. Its lack will lead to an imbalance in the concentration of amino acids in the body, which will cause problems in the production of semen. Of course, protein can also make blood vessels elastic and blood flow smoother, and the hardness of penile erection has a lot to do with blood flow.
Seven tips to become a protein man quickly
Tip 1: Try to supplement complete protein. Complete protein is protein that contains 22 kinds of amino acids needed by the human body (13 kinds of non-essential amino acids can be produced by the body, and 9 kinds of essential amino acids can only be obtained from food) in appropriate proportions, such as animal protein. and soy protein. This type of protein is the most beneficial to the human body, and soybeans are the best source of protein. The types are complete, but the proportions are inappropriate are called semi-complete proteins, which are more abundant in cereals, such as rice, sesame seeds, etc. Incomplete proteins are called incomplete proteins, such as the collagen in meat skin. Eat these two types of protein together so that the amino acids they contain complement each other.can better suit the needs of the human body.
Tip 2: Choose proteins that are more easily digested. The more thoroughly a protein is digested and absorbed by the body, the higher its nutritional value. The digestibility of the same food can vary greatly when processed differently. For example, the digestibility of whole soybeans is 60%, which can be increased to 90% after being made into tofu and soy milk; the absorption rate of other proteins can also be improved after being cooked, such as 98% for dairy, 93% for meat, and 93% for eggs. It is 98% and rice is 82%.
Tip 3: Choose proteins with higher physiological value. The degree of utilization of the protein after being absorbed by the human body is called the physiological value of protein in medicine. The physiological value of commonly used food proteins is: eggs 94%, milk 85%, fish 83%, shrimp 77%, beef 76%, rice 77%, cabbage 76%, and wheat 67%. Generally speaking, the physiological value of animal protein is generally higher than that of plant protein.
Tip 4: The best time to supplement protein is that the protein synthesis rate increases after exercise. If sufficient protein can be provided by food in time at this moment, muscle fibers can be thickened, muscles can be enlarged, and the best muscle shaping effect can be obtained. At the same time, Can make the most efficient use of protein in food. Generally, 90 minutes after exercise is the best time to replenish protein. Of course, it is also essential to supplement enough protein with every meal.
Tip 5: Supplement protein powder if you have poor appetite. Many men have no appetite at all after exercise, or are unable to eat immediately. At this time, supplementing with protein powder that is easier to digest and absorb is a good choice because it can quickly provide amino acids as raw materials. . If your daily diet is mainly vegetarian, you should also supplement with protein powder. It is best to choose a complete protein powder with various vitamins added.
Tip six: Calculate the amount of protein that needs to be supplemented. A healthy man needs 1.2 to 1.4 grams of protein per kilogram of body weight per day; if he is a long-term exerciser, he can appropriately increase it to about 1.7 to 1.8 grams of protein per kilogram of body weight per day. Taking a 70-kg man who is training for bodybuilding as an example, he needs to supplement about 120 grams of protein every day.
Tip 7: Arrange your diet reasonably. Now let’s see how to arrange your daily diet if you need to consume 120 grams of protein every day: Breakfast: 1 egg (containing 6 grams of protein) 1 bag of milk (containing 15 grams of protein) 4 whole-wheat bread Slices (containing 10 grams of protein) 1 kiwi fruit containing a total of 31 grams of protein Lunch: 50 grams of chicken breast (containing 10 grams of protein) 2 taels of noodles (containing 6 grams of protein) 1 plate of fried vegetables (containing 3 grams of protein) 100 grams of northern tofu (containing 7 grams of protein) 50 grams of pork liver (containing 10 grams of protein), containing a total of 36 grams of protein Dinner: 100 grams of grass carp (containing 18 grams of protein) 100 grams of beef (containing 20 grams of protein) 100 grams of rice (containing 3 grams of protein) 1 plate of vegetables (contains 3 grams of protein) contains 44 grams of protein in total. Evening: 1 cup of yogurt (contains protein10 grams) contains a total of 10 grams of protein, a total of 121 grams of protein.
Special reminder: You should also pay attention to the following issues when arranging your diet.
1. Cooking food for too long and at too high a temperature, especially deep-frying, roasting, pan-frying and other methods, can easily damage the protein.
2. Try to control the amount of protein in each meal to 30-50 grams, because the human body can only absorb about 30 grams of protein at a time, and too much is a waste.
3. For people who want to lose weight or have limited food intake, replacing part of the food with protein powder is a better choice. More protein is not better, because too much protein in excess of requirements needs to be excreted, which will increase the burden on the kidneys. The kidneys, an organ with great charm and potential in the male body, are the only way for the excretion of proteins in the human body. Excessive protein will overload the kidneys, causing obstruction of the excretion of metabolites, damage to kidney function, and accelerated aging of the physiological functions of the kidneys. But today, there are still only a few people whose daily protein intake exceeds their needs. As long as you follow the standards we provide, men can touch the left and right sides of their waists with satisfaction and eat and drink without fear. Eat protein in the correct order and gain IQ. Professor Thain of Harvard University observed subjects eating breakfast in different orders and found that subjects who ate protein foods such as eggs and meat first, and then carbohydrates such as rice and noodles had their blood sugar rise slowly and maintain Stable and lasting from morning to afternoon, you will be alert and energetic throughout the day. But those who ate carbohydrates first and then protein became sleepy and sleepy. This is because eating carbohydrates first causes blood sugar to rise. In order to lower blood sugar, the body secretes insulin. Insulin causes tryptophan in the blood to reach the brain before tyrosine, making people relaxed, sleepy, and slower in thinking.