Nutritionist's Secret: How Much Protein Should You Eat Every Day

Fitness is actually about strengthening the protein in the body! Not only muscles, but also skin, bones, internal organs, brain, hair... the main components from core to fur are protein. These proteins all come directly or indirectly from our food.

First of all, you need to know how much protein you need every day. Only 1 gram of protein is needed for every kilogram of body weight. If a person weighs 65 kilograms, that is 65kg×1 gram/kg=65 grams.

For students who only do aerobic training, the protein intake can be increased to 1.2~1.5 grams of protein per kilogram of body weight; students who do strength training need to consume more protein, 1.7~1.8 grams per kilogram of body weight.

Getting the 70 grams of protein you need each day is easy and there are many options:

One egg (about 60 grams with skin) contains about 6 grams of protein

A large glass of milk (250 grams) contains about 8 grams of protein

50 grams of tenderloin protein 8 grams

100 grams of salmon contains 17 grams of protein

100 grams of tofu about 8 grams

500 grams (1 jin) of vegetables can provide about 5 grams of protein

200 grams of staple food (about 2 small bowls of rice) can provide about 20 grams of protein

Of course, cooking methods are also important, here are a few tips:

1. Barbecue ~NO! Barbecue will cause meat to produce many carcinogens, especially traditional open flame barbecue, so it is better to eat less!

2. Frying ~NO! Frying or deep-frying will produce carcinogens. The more direct problem is that it adds a lot of fat and exceeds the energy limit!

3. Pickling ~ NO! Pickled foods have been proven to be a Class I carcinogen, PASS!

4. Make soup ~YES OR NO! There’s nothing wrong with drinking soup, but don’t forget to eat the meat. Meat is protein, but soup is not!

5. Steam, boil, and stir-fry ~ YES! Steaming, boiling or stir-frying can preserve the nutritional components of food to the greatest extent while also retaining the original taste of the food. It may taste bland at first, but slowly you will fall in love with this simple taste!

P.S. Consuming more protein to build muscle is more useful for high-intensity strength training. If you only do aerobic training, the effect is not very obvious. So if you want to gain muscle, you still have to lift more weights.