Protein builds muscle and reduces fat! More powerful with B complex

The trend of losing weight through exercise is prevalent, and many fitness coaches and experts encourage people to eat more high-protein foods to "build muscle and lose fat." However, while consuming the same amount of protein food, how can you make your muscles stronger and thus improve the effect of weight loss? Nutritionists remind that vitamin B complex is a key!

The more muscle mass you have! The more exercise you do, the better your weight loss effect

Huang Shinan, a nutritionist at Daqian General Hospital, said that as people age, their basal metabolic rate will begin to decline, about 5% to 10% every 10 years, and their body shape will gradually begin to change. The main reason is that muscle tissue will slowly decrease and be replaced by fat cells.

The more muscle you have, the better the effect of weight loss through exercise, and protein is an important component that promotes muscle growth! For people who regularly engage in high-intensity exercise such as gravity training, weightlifting, half or full marathons, muscle tissue consumes more calories than any other body tissue. They need to consume more protein foods to repair muscle damage caused by exercise and allow muscles to grow bigger and stronger in the cycle of sports injury and repair, thereby promoting weight loss.

Good job on exercise and fat loss! Complete protein food + vitamin B complex

When choosing protein foods, it is recommended to give priority to "complete protein" foods with higher biological value, such as soy products, fish, meat, eggs and dairy products. The higher the biological value of protein, the more balanced the eight essential amino acids it contains.

Although supplementing with protein foods can help build muscle and reduce fat, how can you lose weight faster and better? Nutritionist Huang Shi-nan said that the digestion and absorption of protein in the body requires the action of a variety of decomposing enzymes, and these enzymes need the assistance of vitamins, among which B vitamins are particularly important. For example, vitamin B6, as an enzyme coenzyme, can enable a variety of enzymes to function normally, thereby participating in and promoting the metabolism and utilization of amino acids.

Animal foods are good dietary sources of vitamin B6. Among plant foods, grains, root vegetables, beans and nuts; vegetables such as spinach, broccoli, cauliflower, garlic; fruits such as bananas, mangoes, kiwis, cherry tomatoes, etc., are also rich in vitamin B6.

Just the right amount of protein! Healthy weight loss without worries

It should be noted that the more protein you take, the better. If you consume too much protein, not only may you consume too much calories and fat, but it will also cause a metabolic burden on your liver and kidneys. Generally speaking, the daily protein intake formula for a normal adult is "per kilogram of body weight x 1 gram of protein", which means that for a person weighing 60 kilograms, the recommended daily protein intake is 60 grams.

People who often engage in muscle endurance training have higher protein needs. It is recommended that the daily intake formula be changed to "1.5 to 2 grams of protein per kilogram of body weight" and supplemented evenly in three meals. In addition, don't forget to supplement 20 grams of protein every time you exercise for 30 to 40 minutes to help replenish energy and repair damaged tissues.