Many people think that protein is a special substance for muscle growth. In fact, protein is the second name of protein. Protein , along with carbohydrates and fats, is one of the natural constituents of many products, and if desired, it can be obtained not only from sports supplements, but also from products. From this article you will find out where there is a lot of protein.
To find out how much protein per day you need, use simple formulas:
- If you do not exercise, you need to get 1 g of protein per kg of your weight each day (if you weigh 60 kg - 60 grams of protein a day).
- If you exercise regularly, you need to get 1.5 grams of protein per kg of your weight each day (if you weigh 60 kg - 90 grams of protein a day).
- If you are doing weight lifting and dreaming about bulk muscles, you need to get 2 grams of protein per kg of your weight each day (if you weigh 60 kg - 120 grams of protein a day).
Totally for a day from all sources you need to get exactly as much protein as you calculate by this formula. Even after this, you can find out where the protein is stored, and determine the diet.
Protein Products
Consider products that contain protein:
- low-fat varieties of meat: veal, beef, rabbit;
- low-fat varieties of poultry: chicken breast, turkey;
- dairy products: low-fat cheeses, low-fat cottage cheese, milk, etc .;
- all kinds of nuts (you need to use them carefully, they have too much fat);
- beans - peas, lentils, soybeans, beans, etc .;
- chicken eggs - especially protein (better digested in boiled form).
Knowing what the protein is , you can easily make a diet so that each portion of your meal includes a portion of the protein product. Do not forget to take protein food before and after training to provide the body with everything you need.