Protein is an important component of all cells and tissues in the human body. All important components of the body require protein. Generally speaking, protein accounts for about 18% of the total mass of the human body, and the most important thing is that it is related to life phenomena.

Protein is the material basis of life, an organic macromolecule, the basic organic matter that constitutes cells, and the main carrier of life activities. Without protein there is no life. Amino acids are the basic building blocks of protein. It is a substance closely linked to life and various forms of life activities. Every cell and every important component in the body has proteins involved. Protein accounts for 16% to 20% of human body weight, that is, a 60kg adult has approximately 9.6 to 12kg of protein in his body. There are many types of proteins in the human body, with different properties and functions, but they are all composed of more than 20 kinds of amino acids (Amino acids) in different proportions, and are constantly metabolized and updated in the body.

Protein food sources of protein can be divided into two categories: plant-based protein and animal-based protein. Among plant proteins, cereals contain about 10% protein. The protein content is not high, but because it is people’s staple food, it is still the main source of dietary protein. Beans are rich in protein, especially soybeans, which contain up to 36% to 40% protein. Their amino acid composition is also relatively reasonable, and their utilization rate in the body is high. They are a very good source of protein among plant proteins.

Eggs contain 11%~14% protein and are an important source of high-quality protein. Milk (milk) generally contains 3.0% to 3.5% protein and is the best source of protein for infants and young children. Protein is composed of amino acids. Among the 22 essential amino acids for the human body, 9 amino acids (amino acid foods) cannot be synthesized by the human body or are not synthesized in sufficient amounts and must be obtained through diet.

Meat includes the muscles of poultry, livestock and fish. Fresh muscle contains 15% to 22% protein. The nutritional value of muscle protein is better than that of plant protein and it is an important source of human protein.

The main sources of protein are divided into animal protein and plant protein. Generally speaking, animal protein has higher nutritional value than plant protein. Calculated based on the protein content per 500 grams, protein-rich foods include:

① Meats: 84.5 grams of pork, 100.5 grams of beef, 100.5 grams of pork liver;

② Eggs Types: 63.5 grams of eggs, 63 grams of duck eggs;

③ Fish and shrimps: 88 grams of carp, 83 grams of grass carp, 80 grams of shrimp;

④ Rice and noodles: 60.5 grams of wheat flour, 50 grams of barley, 42.5 grams of corn;

⑤ Beans: 11 grams of mung beans, 108.5 grams of adzuki beans, 249 grams of black beans;

⑥ Vegetables: 70 grams of day lily, 41 grams of kelp gram. Soybean protein has better nutrition and is a high-quality protein like animal protein.

Protein calculation requirements

Protein requirements will vary depending on various factors such as health status, age, weight, etc. The taller or younger the person, the more protein they need.

The following numbers are the protein index required by people of different ages:

Ages 1-3 4-6 7-10 11-14 15-18 19 and above

The calculation method is:

First find out your age index; then multiply this index by your weight (kg); the result The answer is the number of grams of protein you need in a day.

For example: a person weighs 50 kilograms and is 33 years old, and his index is 0.79.

0.79×50=39.5 grams. This is the amount of protein you need for the day.

The average daily protein requirement is at least about 45 grams, which is about 15 grams per meal. Note that breakfast must be sufficient protein intake.

Suitable for all people who need to supplement protein. Pregnant and lactating women, urban white-collar workers with high work pressure, often staying up late to work, elderly parents, children in the growth and development period, people recovering from surgery, and high blood pressure.

Protein supplementation after delivery

Three points should be noted for protein intake after delivery:

First, the protein intake must be sufficient, because the new Breastfeeding mothers need to consume sufficient protein

Secondly, the protein should be of high quality. Generally speaking, fish and shrimp protein is better than meat, and white meat is better than red meat. Try not to eat meat from artificially fed animals that may contain hormones, but eat natural foods

Third, protein intake should be balanced and don’t just choose one kind of food to eat.

There are several principles that should be followed in postpartum nutrition: adequate daily nutritional intake; a good mix of meat and vegetables; a balance of various types of fish, meat, eggs, and poultry proteins; in order to increase the amount of milk, appropriate amounts Increase the intake of soups (fish soup, broth). A few people do not have enough milk and are slow to release milk. In order to help release milk, they can drink some soups with Chinese medicinal ingredients. This helps the mother's body to recover and regulate (uterine contractions, lochia discharge), smooth milk production, and supplement nutrition.

Protein supplement for fitness groups

During fitness exercise, the human body’s demand for protein is much stronger than at other stages. Grain protein contains less lysine. If it is eaten with foods containing more lysine, such as soybeans, meat, and eggs, the nutritional value of the two will increase mutually. For another example, the methionine contained in soybeans is very low, while the methionine contained in corn is very high. If the two are combined, they will complement each other and increase the nutritional value.

Through the above examples, it can be good to adjust our previous diet structure during fitness exercises to achieve food diversification, a balanced mix of coarse and fine grains, reasonable distribution of animal protein into each meal, and appropriate intake of soy products. Improve the nutritional value of every meal we eat. If you perform fitness exercises under this condition, the final result will be a significant improvement in fitness effects.