Protein, an important raw material for building and repairing the body, is also an important component for maintaining physiological functions, and can also provide energy for the body... Protein is a symbol of life, without protein there is no life!
However, protein digestion, absorption, and metabolism are more complex, with a strong sense of satiety, a relatively high food heat effect, and a heavy metabolic burden (liver, kidney and intestine).
Therefore, protein can neither be lacking nor overdose for a long time. So during the weight gain period of thin people, how should protein be eaten correctly, enough, and well? Today's fattening science article, for everyone to make it clear at once.
Protein food sources are very extensive
<h1 class="pgc-h-arrow-right" data-track="7" > First, how much protein to eat during weight gain? </h1>
Different people have different protein needs, of which age and physical activity level are the two factors that have the greatest impact on protein intake.
Among them, infants, adolescents, the elderly, and pregnant women will have a significant increase in protein demand. Infants and young children need to supplement 1.5-3 grams of protein per kilogram of body weight per day; adolescents and the elderly need to supplement 1.5-2 grams of protein per kilogram of body weight per day; women during pregnancy and childbirth, in the first trimester, need to supplement 1.2 grams of protein per kilogram of body weight per day, 1.4 grams of supplementation in the second trimester, and 1.5 grams in the third trimester and lactation.
For healthy adults, light manual workers need to supplement protein by 0.8-1.0 grams per kilogram of body weight per day; medium manual workers need to supplement protein by 1.0-1.2 grams; heavy manual workers need to supplement 1.2-1.4 grams.
Among them, those who exercise for 30-60 minutes a day are consistent with the protein intake target of middle-aged manual workers; fitness and muscle gain enthusiasts are consistent with the protein intake goals of heavy manual workers; athletes need to set protein intake targets according to sports programs and training levels.
Animal foods and soy and products are the most important sources of high-quality protein food
<h1 class="pgc-h-arrow-right" data-track="16" > Second, what is good for protein during weight gain? </h1>
During the weight gain period of thin people, protein supplementation should be based on high-quality protein, that is, animal protein + soybean protein, while paying attention to the diversity of protein, because protein has a complementary role, a variety of proteins with food, can increase the biological price of protein.
In addition, plant protein and animal protein, when the ratio between the two is around 6:4, are the most beneficial to health. Because plant protein, in the prevention of chronic diseases, has an irreplaceable advantage, especially in the prevention of diabetes.
Therefore, during the weight gain period, the food source of protein is recommended to be based on protein + legume protein + animal protein in staple foods. Among them, staple foods and animal proteins, it is necessary to pay attention to the diversity of foods.
Knowledge supplementation: In order to give full play to the complementary role of food proteins, three principles should be followed when formulating meals
(1) The farther away the biological species of food, the better, such as the mixing between animal and plant foods is better than the mixing between simple plant foods;
(2), the more types of collocation, the better, the more varieties, the more amino acid types;
(3), the closer the consumption time, the better, and it is best to eat at the same time, because the residence time of a single amino acid in the blood is about 4 hours, and then it reaches the tissue organ, and then synthesizes the protein of the tissue organ, and the amino acids of the synthetic tissue and organ protein must arrive at the same time to play a complementary role and synthesize tissue and organ protein.
Scientific supplementation of protein, pay attention to the wide range of protein sources
<h1 class="pgc-h-arrow-right" data-track="36" > Third, how to eat protein during weight gain? </h1>
For health effects, digestion and absorption and other considerations, I recommend that you supplement protein, you can follow 3 principles.
(1) A small number of times
Because protein is difficult to digest and absorb, and the burden of metabolism is relatively large, a small number of multiple supplements to protein are conducive to good health and can improve the digestion and absorption rate of protein.
Under normal circumstances, a single intake of protein, as long as it does not exceed 20 grams, is no problem. So if the daily protein requirement is less than 60 grams, then the normal three meals a day supplement is good; if it exceeds 60 grams, it is best to arrange additional meals to supplement.
(2) Ratio of three meals
Because of the problem of modern people's living habits, the interval between breakfast and lunch is relatively short, the interval between lunch and dinner is relatively long, and the sleep after dinner is relatively late, from the perspective of satiety, I recommend that everyone have low protein in breakfast, high protein in lunch, and protein in dinner.
Of course, the premise of this arrangement is that your total protein intake at each meal is not excessive; if a meal is overdose, it is best to put the excess part into the extra meal between meals.
(3) Pay attention to collocation
In the previous section, I told you that the protein of a variety of foods has a strong complementary role. Therefore, each meal should pay attention to matching different high-protein foods, which is conducive to the complementary role of protein.
Regarding the matching of protein, I recommend that everyone choose more than 3 types of staple foods, beans, eggs, livestock, poultry, fish and shrimp, and dairy products for each meal.
In some people with protein deficiency, protein powder can be eaten to supplement protein
<h1 class="pgc-h-arrow-right" data-track="42" > fourth, supplemental protein precautions</h1>
If your protein intake gap is relatively large, when increasing protein intake, you must pay attention to increasing it step by step, and do not blindly pile up enough demand at once. Because protein is more difficult to digest, increasing too much protein intake at one time is easy to cause a burden on the stomach, liver and kidneys, and some people may even have celiac disease problems because of protein indigestion.
<h1 class="pgc-h-arrow-right" data-track="45" > Fifth, how to calculate protein intake? </h1>
Because most of you don't actually have the knowledge and skills of nutrition, I recommend that you use software tools to help you record and calculate your protein intake. My personal favorite is the Mint Health APP, although it has a lot of food nutrients that are not accurate enough, but it is indeed the most abundant statistical software for food types at present.
Finally, to sum up: the core principles of protein intake, one is moderate intake (on-demand intake, no more and no less), one is a variety of collocations (animal and plant protein ratio, protein sources are extensive), and the last is gradual (if protein intake is insufficient, do not eat enough protein in one step).