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After exercising with equipment, the body needs protein to repair damaged muscle cells. Therefore, what is most needed for muscle growth is protein supplementation. If you don’t want to supplement your nutrition through dietary supplements, you can also supplement your protein through the following foods.
The protein content of the following foods (may vary slightly due to individual differences):
100 grams of meat (beef, pork, chicken) = 21 grams, 100 grams of fish = 18 grams, 1 egg = 7 grams, 1 cup of milk = 7 grams, 20 grams of cheese = 7 grams, 100 grams of tofu = 7 grams, 40 Gram bread = 4 grams, 150 grams cooked rice = 7 grams, 1 bowl of egg noodles = 7 grams, 1 bowl of rice noodles = 2 grams, 100 grams of potatoes = 2 grams, 50 grams of oatmeal = 1.3 grams , 2 rectangular soda crackers = 1.7 grams
Get protein intake from the protein calculator (Click to enter the calculator). . Since everyone is different, the calculated values are for a rough reference range.
Taking a person weighing 65 kg as an example, if he is mainly engaged in bodybuilding, he needs to consume 59-94 grams of protein every day. Because the protein intake of three meals a day cannot be counted. We take 60 grams of protein here as a reference. 60 grams of protein requires the following amounts of food to make up the total.
About 300 grams of lean meat. Lean meat needs to be pure lean meat, including beef, pork, chicken breast, etc. Can be replenished at lunch and dinner.
There are about 8.5 eggs. Eggs can be replenished in the morning, evening and after exercise. But remember not to eat more than two egg yolks a day. The protein is mainly in egg whites.
Fish meat is about 333 grams. Fish selection is okIt is a meatier fish such as salmon. Usually taken at dinner.
Milk is about 8.5 cups. This refers to low-fat pure milk, which can be consumed in the morning, evening and after exercise.
Cheese is about 171 grams. It can be taken at night.
About 850 grams of tofu
Since there are so many foods that can replace protein powder, do you still need to buy protein powder?
Before answering this question, you can calculate the cost of these natural diets. For example, 300 grams of lean meat (not considering the protein that may be lost during cooking) will cost about 15-20 yuan. So if you supplement protein powder, it will cost 10-15 yuan. Doesn’t that look like a better deal?
Of course, this is just a choice of protein ingredients. Different foods have different nutritional components and each has its own advantages. You need to arrange the required nutritional plan according to your situation.