Many friends’ training quality is very good, their movements and postures are standard, and the amount of training cycles is planned correctly, but they just can’t feel the improvement of their abilities, the improvement of their level, and they even don’t gain weight no matter what. The problem with these friends does not lie in their training. Their training level is good and they even get enough rest, but they have not improved. The fundamental reason is that they have ignored the most fundamental dietary problem, that is, insufficient nutritional supplements. , As a result, your good training cannot be optimized, and your training cannot have a chemical reaction with your body, resulting in half the result with half the effort, and the gain is not worth the loss. Who knows that in physical fitness training, practice only accounts for 3 points, rest accounts for 3 points, and diet accounts for 4 points. In other words, if you do the first two items, your results will only be 60%, which is basically equal to half the result with twice the result. If you do enough of the first item, the basic progress will be very slow, so today we will talk about how to eat well and maximize your training effect.
As we all know, protein is one of the basic substances for maintaining life and a basic component of muscles. Therefore, adequate protein intake is also the first condition to meet the requirements of a nutritionist. So let’s first talk about how to choose high-quality protein: There are two types of protein, plant protein and animal protein. Plant protein is mainly found in beans, a small amount of vegetables, and cereals. The content is very small, and plant protein is difficult to absorb. And for training, even if plant protein is absorbed, its effect on muscle fiber synthesis is far less good than animal protein.
Animal protein is commonly found in meat, fish and dairy products. Let’s talk about meat first:
1. Common meat: pork. Pork is not suitable for supplementation after physical training because pork contains too high fat and cholesterol, and in China’s environment, the hygienic status of pork is very worrying. The protein content in 100G pork is about 11G, and the absorption rate is 55%, which means that the protein that 100G pork can absorb is only about 5.5G.
Beef, beef is suitable for supplementing after physical training. It contains substances that improve strength and explosive power, that is, creatine, the main source of ATP function. So some people question whether creatine should be taken or whether creatine is medicine.Friends who eat beef can feel free to eat it, because if creatine was a medicine, those who eat beef would not be able to live long ago. The protein content in 100G beef is about 20G, and the absorption rate is 45%. 100G beef can absorb about 9G of protein. We can find that although the protein content of beef is good, the absorption is average.
Chicken, chicken is the most suitable meat to supplement after training. It contains about 24G of protein in 100G, and the absorption rate of chicken is almost 65%, which means that 100G of chicken can absorb about 15.6G, which is much higher than beef. Pork, so the food that many bodybuilders usually choose is chicken breast.
2. Unusual meat: rabbit meat. We only talk about rabbit meat here, because the characteristics of duck meat are similar to chicken, but the absorption is slightly weaker. Rabbit meat is classified as vegetarian abroad, which means that vegetarians can eat rabbit meat because it contains basically no cholesterol, which is the lowest cholesterol content among meats. Moreover, 100G of rabbit meat contains almost 25G of protein, and the absorption rate is about 85%, which means it can basically absorb 21G of protein. However, rabbit meat is generally more expensive in China, so its application range is not wide.
Xuechang, I don’t know if this thing exists in China. If you are abroad, you can pay attention to Xuechang. Although snow sausage is pork, depending on the type, 100G of snow sausage contains about 25-36G of protein, which is an amazing amount of protein.
3. Seafood: Common fish: salmon, cod, tuna and other fish have similar protein content, basically around 22-24G. The absorption rate is slightly higher than that of chicken, and salmon and tuna contain a lot of unsaturated fatty acids, so eat Fish is also a good choice for fitness.
Uncommon fish: abalone. Abalone has a very high protein content. 100G contains almost half of the protein, but the price is also very high. As for sea cucumber, this is a food that has been misunderstood. Many people say that sea cucumber is a great supplement, but if you have relatives or friends who work in hospitals, you may know that for patients, if you really need to take a supplement, instead of giving him sea cucumber, it is better to buy him a few eggs to eat. Woolen cloth. Sea cucumbers are difficult to digest, and most of them are gelatin. They may be a good supplement for women who love beauty, but they are not very effective for training. Moreover, you cannot eat too much sea cucumbers. Eating more will definitely moisturize your intestines and relieve constipation.
4. Eggs. Eggs are a separate category. Generally, the protein of a whole egg is about 12G. However, due to cholesterol, the maximum intake of egg yolks in a day is only about two. This also explains why many trainers eat The problem with about 20 eggs is that if you only eat egg whites, the protein content is only about 7-8G.
5. Dairy products: milk, the protein content of milk is not high, 100ML can only increase 3-4G protein, and because of the Chinese environment, the quality of milk is another question mark. Therefore, it is obviously unrealistic to use milk as the main source of protein supplement.
Cheese, I don’t know if there are more types of cheese in China, but there are many types to choose from abroad, and each type of cheese is made in different ways and has different ingredients, so the protein content is also different, but generally one piece is medium-sized. The cheese is concentrated from 10 bottles of milk, so generally there is about 20-25G of protein in 100G of cheese, and it is well absorbed. Just because cheese is relatively high in fat, it is easy to gain weight.
6. Oatmeal: The protein in oatmeal is plant protein, but since oatmeal is a good breakfast food, let me mention it here. Generally, oatmeal of about 100G contains about 6.2G of protein and provides 1600KJ+ of calories. Therefore, a bowl of oatmeal, A few eggs and a piece of fruit are a very good and hearty breakfast. I still have to mention here that breakfast is a must, and it must be good! Any professional athlete must have the habit of eating a good breakfast.
We have finished talking about how to supplement and choose high-quality proteins and types. We can find that chicken, rabbit meat, and fish are all high-quality proteins. If you include beef rich in creatine, there are four types in total that can be used in our daily diet. Food, considering the cooking method and price, beef and chicken should be the first choice. Now that we are talking about cooking methods, let me briefly mention that any stir-frying or frying methods are harmful to protein absorption. This also explains why bodybuilders basically eat boiled chicken breasts, while retaining the protein content to the maximum extent. Basically, reduce fat intake. If your friends feel that you can’t eat like this, I can tell you about a way I eat now, which is to cut an onion into sections, stir-fry it with olive oil, and stir-fry the chicken breast over low heat. This method is not high in fat and can be eaten. Get more protein and vitamins.
If any friends are interested, you can also try eating raw beef, but it is estimated that not many people in China do this. Eating raw beef can ensure the most adequate creatine and protein intake, but only for students with poor digestion, this Be careful not to have diarrhea. Because absorption can be promoted by eating yeast tablets, but it is more difficult to improve digestion.