The simple concept of muscle growth "Breaking the muscles of the muscles through weight training, and then repairing these muscles through the protein. During the process of damage and repair, the muscles will grow up slowly." And there are many fitness exercises on the market. Magazines or books, more or less, mention the need to add "protein" in time after fitness, but the question is coming? 
o How much protein do you want to add?
There are also books or fitness instructors who say that "protein" is not important, and that eating too much protein can damage your kidneys? These issues about how much protein is ingested are still being debated. Like a fitness instructor, the recommended protein intake is " weight (lbs) x 3~4 " grams. In other words, if you are 160 pounds, you need to take 480 to 640 grams of protein. In fact, medical institutions believe that the amount of this intake has exceeded the needs of the human body!
In the United States Department of Agriculture recommends a day - the amount of protein intake (RDA was "body weight (pounds) x 0.36" g, converted to the familiar formula is "weight (kg) x 0.792" grams. So if you weigh 160 lbs It is recommended to take about 58 grams of protein a day; if your weight is 70 kilograms, the recommended amount is 56 grams a day.
The above data is for Americans, and Taiwan's recommendation is "weight (kg) x 1" grams.
The above suggestions are actually not in line with everyone, not true enough. As suggested by the US Department of Agriculture, the agency stated that the average per person intake of protein recommendations is sufficient to meet the majority of healthy people (97% to 98%). Basically, if you match this intake, you won't die.
But each person's living conditions, metabolic patterns, and goals are different. The advice we really need is to define a standard based on each person's needs and goals, called " (Best Ingestion Guide) ."
â– Protein: find your best intake
If you want to lose weight , it means you should refer to some simple guidelines to reduce sugar intake . The actual research results also point out that " eat more protein " can help you achieve the goal of weight loss while maintaining your muscle mass.
But in the above study, anti-proteinists say, " Don't eat all the proteins that will harm your cardiovascular system, it will block your arteries. "
The researchers conducted research based on the ideas put forward by the anti-proteinists above. In fact, the experimental group (high blood pressure and cholesterol) that ingested higher levels of protein was healthier and greatly reduced blood pressure, bad LDL cholesterol and triglycerides. In addition, compared with the experimental group that consumes lower protein, it can reduce the incidence of heart disease.
So for people who want to lose weight, according to scientific data, 30% of your calories (calories) should be derived from protein, so don't worry about the lack of calories. At the same time, ingesting enough protein content, in addition to helping to reduce weight, can also improve your heart's health. Therefore, taking some protein in each meal or snack will make it easier for you to complete your weight loss goals.
â– Protein and energy
Let's talk about " blood sugar " first. When you eat a meal, your body will break down the carbohydrates into sugar and send them into the bloodstream. At this time, the blood sugar index will rise. These sugars are the source of your body's motivation. The human body is very particular about blood sugar, and the body tries to keep your glycemic index at 70~99. Since the introduction in the article is explained in " [Book] Repairing the Gold of the Body for 7 Hours ", it will not be explained.
When you eat too much (carbohydrate), your body will secrete a lot of insulin, causing your blood sugar to drop, making you feel tired and hungry, and you will continue to think about eating. Protein can replace these carbohydrates to form the amino acid of the protein unit. Compared with high-carbohydrate foods, amino acids can greatly reduce the insulin response without causing drastic changes in blood sugar.
Protein also triggers the release of glucagon , which allows your fat cells to release stored fat into the bloodstream, providing energy to the muscles, the brain, and any part of the brain that needs fuel. Therefore, in any type of food you eat, protein is most effective for your body, and controlling your insulin also helps with fat consumption.
The role of glucagon :
Just the opposite of insulin, it is a hormone that promotes catabolism, causing a marked rise in blood sugar. When blood sugar is lowered, glucagon secretion increases; when blood sugar is elevated, glucagon secretion reduces the effect of amino acids as opposed to glucose, which promotes glucagon secretion. Infusion of various amino acids in protein meals or intravenously can increase glucagon secretion. On the one hand, the increase of amino acids in the blood promotes the release of insulin, which can lower the blood sugar, and on the other hand can stimulate the secretion of glucagon at the same time, which has certain physiological significance for preventing hypoglycemia.
â– More calories burning
When we are talking about the consumption of calories, we tend to "sport". However, our body continues to consume energy from day to night, and even as we sleep, we continue to breathe, and the blood is circulating. Then, not all the food in the body is digested, or there is food being digested and looking for a place to store this energy.
In "protein", "carbohydrate" and "fat", the energy consumed during consumption and processing is different. Just like the calories burned by different intensity sports. Scientists call this metabolic cost " (TEF, Chinese called diet heat effect) ."
Compared with carbohydrates and fats, protein has a higher TEF, which means that when you eat more protein, your body needs to consume more calories in the process of digesting protein. In some cases, when you take a double protein content, it will increase your daily energy consumption. For this reason, why taking protein can help you lose weight.
â– Long muscles
In the process of digesting protein, the body divides the protein into lysine . The body has different ways of using amino acids, which will combine them, just like children in Lego toys and castles. The castle is the organization of your muscles. To build these castles, you need more sources.
In the process of building a castle, the most important amino acid is " leucine ", which is found in every day you eat protein-containing foods. But in order for leucine to turn the protein into muscle for maximum effect, the body must reach a certain protein content, called the " protein threshold ." Scientists estimate this threshold to be 30 grams . You want long muscles, and a dose of 30 grams is ideal.
If you are a friend who drinks high protein and whey, the ingredients of whey are mostly composed of protein, such as the amino acid and leucine mentioned above. Because of the process of refining, some are synthetic, not taken from natural foods, so how much can the human body absorb these synthetic ingredients? This depends on the quality of each brand and the state of absorption of the body.
Once the muscles grow, they begin to develop metabolism. When you rest, you can consume more energy (calories) than fat. You have more muscles, and you can burn more fat more effectively during your daily activities.
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