Eat protein to grow muscles? 4 points to eat right to be effective

If you want to build more muscle, you can consume and absorb more protein than break it down through physical activity, which will increase the amount of protein (amino acids) that can build muscle in your body. Please consume protein by consuming low-fat milk which is rich in BCAA (branched-chain amino acids) and low in fat. Among the essential amino acids, BCAA leucine, isoleucine and valine are amino acids with high BCAA content and are very helpful for protein synthesis.

In addition, BCAA can reduce damage to muscles, increase muscle recovery speed, and relieve muscle pain. In addition to exercise, taking leucine to help protein synthesis is a common way. Protein supplements made from milk protein contain about 12% whey protein. Therefore, taking low-fat milk can fully supply BCAA.

Point 1: Remember the time to take protein

Taking glucose and protein at the same time before exercise can prevent muscle breakdown and help build muscle after exercise. Muscles are always ready to absorb protein, and the hormones that help with synthesis are secreted most vigorously between 1 hour and 1 hour and 30 minutes after exercise, so consuming protein at this time can help muscle building. During 1 hour, about 0.1g of protein will be absorbed per kilogram, and the rest will be converted into fat, so excessive intake should be avoided. In addition, if you feel severely hungry, the decomposition of protein will increase, so it is best to consume protein foods evenly.

Point 2/Does taking collagen help with protein intake?

Collagen is a protein food that makes up the skin and is rich in the sulfur-containing amino acid - cysteine. A well-known collagen-containing food is pig skin, but pig skin also contains a lot of fat. For people who are losing weight or want to increase muscle mass, they may consume more calories as a result. Therefore, it is not recommended to use pig skin as a source of protein.

Point 3: In addition to taking in protein, you should also take in more vegetables that are rich in antioxidant nutrients.

Exercise increases oxygen usage, so oxidative stress (ROS) also increases. Increased ROS will increase chemical reactions and cause changes around cells (damage to cell membranes, proteins, genes, etc.). Therefore, during the weight loss period, it is necessary to take antioxidant nutrients such as vitamins A, C, and E to allow the body's antioxidant system to function fully.

Point 4 / Does taking vitamins help?

According to the latest research reports, people who continuously consume fat-soluble vitamins (vitamin A, E, etc.) have an increased risk of developing cancer. If they take vitamin supplements, the chance of developing cancer is not significant. Therefore, you should take in plenty of yellow-green vegetables to provide antioxidant nutrients. If you exercise a lot, it is recommended to take 100~500mg of vitamin C every day.

Source: Ruili Beauty International Media "One-on-one home lessons by Coach Mackerel: 10 minutes a day, and chocolate abs in 4 weeks! 》