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Tip: Suitable for students and people with tight financial resources. If possible, it is best to use nutritional supplements to improve exercise efficiency.
【Protein】
Protein is commonly found in food. I will list them one by one below:
First, complete proteins, animal proteins, and poultry and eggs are better absorbed. Take eggs as an example: the egg white contains about 5 grams of protein and the yolk contains about 7 grams of protein.
So, one whole egg can add about 12 grams of protein, multiplied by the absorption rate of animal protein. It is not difficult to conclude that one egg (50 grams, for example) can provide you with about 10 grams of protein. Eating only egg whites can provide you with about 5 grams of protein
Therefore, eating 2 eggs a day can supplement more than 20 grams of protein
About 200 kcal
In terms of protein content, almost all poultry and eggs are similar, and there are some differences between brands.
The following is meat (mainly lean meat)
Chicken: Each 100 grams of chicken (that is, 2 taels) contains about 18 grams of protein and about 150 calories.
Calculated in this way, 2 taels of chicken breasts can absorb and utilize approximately 17 grams of protein
Beef: Every 100 grams of beef (that is, 2 taels) contains about 20 grams of protein
The calories are about 124
2 taels of beef, about 18 grams of protein, less calories than chicken, but a little more cholesterol, just a little
Mutton: Every 100 grams of mutton contains about 18 grams of protein and about 210 calories
To sum upLook, it’s better to eat mutton to build muscle!
Pork: Every 100 grams of pork contains about 12 grams of protein
Calories: more than 260
【Seafood】
Fish has the highest protein content. Most fish contain 20% protein and are easier to absorb than other meats, poultry and eggs
In other words, 100 grams of fish contains 20 grams of protein and is low in calories
Most shelled clams and shellfish contain about 10 grams of protein per 100 grams, and the calories are about 60, which is very low
The protein content of abalone is extremely high. 100 grams contains about 50 grams of protein. It is also expensive
【Plant protein】
Let’s talk about tofu first
Each hundred grams of tofu contains about 12 grams of protein, less than 100 calories, and very low fat content
Counting the absorption rate, about 9 grams of protein can be effectively absorbed
Soy milk
200 ml of soy milk can supplement about 32 grams of protein
Counting the absorption rate, approximately 24 grams of protein can be effectively absorbed
【Cereals】
100 grams of white rice (that is, 2 taels) has about 3 grams of protein and 100 calories. . . . . . Can be ignored
100 grams of sorghum rice (that is, 2 taels) contains about 10 grams of protein and about 230 calories
100 grams of noodles (that is, 2 taels) contain about 10 grams of protein and about 240 calories, including dried noodles
100 grams of millet noodles (that is, 2 taels) also contains about 10 grams of protein and the calories are about the same
【Nuts】
Hazelnuts have the best protein content. 2 taels of hazelnuts contain approximately 30 grams of protein and 600 calories
Moreover, most nuts contain zinc and magnesium. ZMA is so expensive, it is better to eat nuts. Fortunately, it is real food
Peanuts, melon seeds, and black sesame seeds are also high in protein. 2 taels of fried peanuts contain 20 grams of protein and 600 calories per catty
Their protein content and calories are similarMany
【Creatine】
Creatine is generally found in meat and seafood, with more of the latter.
About 250 grams, which is half a pound of red meat, can absorb 1.5 grams of creatine (approximately)
Moreover, the human body's liver, pancreas and kidneys can also use arginine, methionine and glycine to synthesize creatine. Vegetables also contain creatine, but it is much lower than meat. Therefore, for general fitness enthusiasts, a normal diet will ensure good health. With a reasonable combination, there is almost no need to supplement creatine.
So, when you eat fish next time, you must think that you are not eating fish, but creatine and protein
【ZMA】
Nuts, such as hazelnuts, pistachios, peanuts and sesame seeds, are rich in zinc and magnesium
The zinc, magnesium, etc. contained in nut products are definitely enough for bodybuilders
【Arginine】Nitrogen pump
The main substance in the nitrogen pump is arginine. Arginine has a certain aphrodisiac effect because it stimulates brain excitement, similar to Brother Wei
Almost all protein-rich foods contain arginine, so you don’t get high only by eating nitrogen pumps. The cows, sea cucumbers, cheese, etc. you eat are all rich in arginine.
Some other foods, such as yams, peanuts, chocolate... all contain arginine
【Vitamins】
Vitamin A: cod liver oil, liver, banana, eggplant
Vitamin B1: lean meat, brown rice, milk, liver, kidneys, soy products, beef
Vitamin B2: milk, liver, kidneys, eggs, pork liver, lean meat, wheat, soybeans, peanuts
Vitamin B6: Milk, yeast, legumes, meat, liver, and kidneys contain more
Vitamin C: Almost all green vegetables
Vitamin D: cod liver oil, liver, egg yolk, milk (you are still growing and want to grow taller, supplementing this is a must)
Vitamin E: Eggs, liver, meat
Vitamin K: Almost all green vegetables