Eat high protein to gain muscle and lose fat? Nutritionist demonstration menu

Friends, relatives, the Internet, and social networking sites all say that a diet that helps build muscle and lose fat requires 1.5 to 2 grams of protein per kilogram of body weight. You need to eat a lot of meat and fish at every meal, and even drink protein powder. People who accept this wrong idea often use a high-protein diet to "build muscle and lose fat." In fact, this idea is a wrong myth, especially when people don't know how much protein they should consume. If they consume excessive protein for a long time, not only will their calorie and fat intake be off the charts, but in severe cases it will cause a metabolic burden on the liver and kidneys, and in the long run it will have a significant impact on the body's health, such as obesity and chronic diseases.

The human body has more than 600 muscles, accounting for 30% to 50% of the body weight. The amount of muscle mass is determined by how the muscles are used every day. For example, porters have significantly more muscle mass than office workers.

When muscles are subjected to appropriate resistance and stretching force, muscle fibers will experience slight rupture and damage. Cytokines (CYTOKINES) will be released at the damaged site to activate the immune system and repair the damage. The greater the damage to the muscle fibers, the more the body will repair the damage. The cycle of damage and repair is the real way to grow muscles!! Therefore, continuous muscle training can make muscles bigger and stronger, giving them more strength to withstand emergencies.

Since most people's daily activities are not intense enough, muscle fibers are not easily damaged, so new muscle growth cannot be stimulated. If our muscles are not subjected to resistance, they will shrink, and over time, sarcopenia or muscle atrophy will occur. Therefore, we must perform muscle strength and endurance training of appropriate intensity, such as swimming, walking, climbing, cycling, etc., which not only keeps our muscles healthy, but also helps to increase physical fitness and maintain an ideal weight.

If you engage in long-term physical activities without proper nutrition and rest, your body will not be able to repair damaged muscle fibers. Therefore, proper nutrition and rest can help the body repair damaged muscle fibers. Adequate intake of calories, carbohydrates, protein, and fat in the diet can maintain muscle mass. Protein in particular can provide raw materials for new muscle tissue and accelerate the repair of damaged muscle tissue. However, this important repair process must be fully exerted during rest time, especially during long rest periods such as sleep. If we perform proper strength and endurance training, supplement nutrition, get adequate rest, and persevere, our bodies will show a beautiful shape.

According to ISSN (The International Society for Sport Nutrition)

Nutritionist You Weiming recommends that people who have exercise and fitness habits should consume a certain amount of protein in their daily diet

For an average fitness enthusiast weighing 70 kg, the daily protein intake is 56-70 grams. The quality of protein intake is also very important. The best source of protein is complete natural food and 70% must come from "high physiological value" protein, which according to the Taiwan National Dietary Guidelines refers to beans, fish, meat, eggs and low-fat dairy products. For example: every 30 grams of cooked meat or fish contains about 7 grams of protein, each egg contains about 7 grams of protein, every 100 ml of fresh milk contains about 3 grams of protein, and every 100 ml of soy milk contains about 2 grams of protein.

Nutritionist You Weiming recommends meal design for "gaining muscle and reducing fat"

Designed for general fitness people weighing 70 kg

Therefore, simply using a high-protein diet cannot achieve the goal of "gaining muscle and reducing fat". Nutritionist You Weiming recommends that people should perform muscle strength and endurance training according to their physical fitness level, consume an appropriate amount of protein, and rest appropriately. This is the best way to "gain muscle and reduce fat."