Follow Haoshen to supplement high protein and don't let your muscles turn into fat

"Linsanity" Jeremy Lin pays great attention to daily protein intake, especially after heavy training, he regularly drinks a milkshake containing 30 grams of protein. What exactly are high-protein foods? What are some high-protein food options for athletes? And what should we pay attention to when using it? So as not to end up making things worse!

The greatest effect of promoting muscle strength through protein supplementation is 1 to 2 hours before exercise and within 30 minutes after exercise.

Wang Jinkun, chairman of the Taiwan Nutrition Society, said that the role of high-protein is to promote muscle growth and muscle fiber regeneration. It is often made from concentrated milk protein and mainly provides essential amino acids for those in need, especially athletes. The protein content in high-protein is as high as 85% to 93%, which is much higher than 15% in eggs and 12% in fresh milk. It is best to take it during sports training for better results.

According to US research, the greatest effect of promoting muscle strength through protein is to quickly supplement protein 1 to 2 hours before exercise and within 30 minutes after exercise, so that it can be quickly digested into amino acids and enter muscle cells.

Currently, some common methods of increasing muscle strength and weight are "creatine" and "high-protein" drinks, such as whey protein. This powdered food, similar to milk powder, can quickly build muscle when taken with milk or juice. However, it should be noted that it must be combined with sufficient weight training so that muscle rather than fat will grow. In addition, you should drink more water to avoid burdening the kidneys or affecting calcium absorption, which is harmful to your health.

Some domestic teams also provide high-protein foods during training, with the aim of allowing players to increase muscle strength and explosive power in a short period of time. However, this type of nutritional supplement must still be used with caution. If used with drinks of unknown origin or unapproved beverages, one may unknowingly ingest the "banned drug" ingredient of added caffeine, which may affect one's sports career. Throughout history, many sports stars have been expelled or even disqualified from their competition because of the detection of banned drugs in their blood.

In addition to protein, which is very important for athletes, other nutrients such as carbohydrates, vitamins C, E, B complex, minerals (iron and zinc), calcium, etc. should not be neglected.