The role of high-protein diets in fitness

People who work out should hear a lot about high-protein foods. So what exactly is a high-protein diet, and what impact does it have on our fitness?

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01|What is a high-protein diet

A high-protein diet requires a basic diet, plus protein-rich foods, with a dietary protein supply of more than 1.5 grams per kilogram of body weight per day.

As far as possible, good quality proteins such as fish, meat, eggs, milk, etc. should be used. Can be added to the normal meal protein supply.

For example, a cup of milk with additional curry for breakfast, an egg, 100-150 grams of fish or meat for lunch and dinner, and soy milk and soy flowers if necessary.

Regardless of muscle gain and fat loss, all need to consume sufficient protein, the following content will explain why muscle gain and fat loss are two seemingly opposite concepts of words that need high protein participation.

02| The role of a high-protein diet

1. Satiety

Protein-rich foods such as meat and soy-based products provide a greater sense of satiety than vegetables. Less likely to produce hunger for people who lose fat, which in turn enables better appetite control.

2. Promote muscle repair and growth

As we all know, the key to muscle gain: strength training and protein supplementation; the general process can be described as: exercise - destroy muscle fibers - protein intake - repair - promote muscle growth

Therefore, a high-protein diet is very helpful for muscle-building people, generally, normal people need to consume a daily protein content of 1.2 grams / per kilogram of body weight, muscle-building people this number can be expanded to 1.5 grams ~ 1.8 grams.

3. Indirectly improve basal metabolism

After strength training, the intake of high protein food promotes muscle growth and improves muscle rate. The more muscle the body has, the higher the basal metabolism, and the higher the daily calorie consumption.

4. Food thermal effect

We are eating, in addition to chewing to produce energy consumption, food digestion and absorption in our body is also required to consume calories.

In the main energy supply of the three major nutrients, the food caloric effect of fat accounts for about 4%-5% of its caloric energy, carbohydrates for 5%-6%.

And protein is even higher, reaching 30-40%. Therefore, the thermal effect of high-protein food is longer and consumed more.

5. Satisfaction

This points to a concept in our diet "cheating day".

After a period of dietary control, we will choose a day to consume more calories of food, so to do one is to treat themselves, the second is to promote hormone levels, to promote muscle growth combined.

And high-protein foods, especially meat, can satisfy our appetite, eat well, be more motivated to work out.

03| High protein food recommendations

High protein foods: meat, eggs, fish, soybeans

Meat:  beef,  chicken breast, fish, donkey

Eggs: around 14% protein

Fish: fish at around 17% protein and rich in Omega 3

Soybeans: green beans, cashew beans, and other foods as well as processed beans such as tofu are relatively high in plant protein, a must for vegetarian fitness partners.

Links: Top 10 high protein types of meat recommendation 

          How to eat to lose weight

04| Making the most of complementary proteins

If the nutritional characteristics of different food proteins are addressed, two or more food proteins are mixed and consumed, the essential amino acids contained in them complement each other's strengths and weaknesses.

We call this effect the complementary effect of proteins.

Complementary principles

1. the more distant the biological species of the food, the better, such as the mixture between animal and plant.

2. the greater the variety of the combination, the better, such as three is better than two, reflecting the diversity of food.

3. It is best to consume them at the same time, because the residence time of individual amino acids in the blood is about 4h, and when they reach the tissue organs and then synthesize the proteins of the tissue organs.

And the amino acids that synthesize tissue organ proteins must arrive at the same time to play a complementary role and synthesize tissue organ proteins.

Daily fitness process, it is necessary to supplement the amount of protein food, but this does not mean that we work out just eat chicken breast, just drink protein powder can be.

Nutrition should be balanced, the diet should also be balanced, fitness meals need to be rich in ingredients.

So remember to learn how to eat fitness meals with me.