How to eat 100g of protein in a day

Eggs, milk, are all foods with a lot of protein.

A cup of protein powder is about 25g. That's 40g of protein.

The relevance is as follows. At noon, I am generally outside, and there are three ways to eat, the first is to prepare a sandwich at home in the morning, sandwich more ham (** is sold), and bring one or two boiled eggs, and fry eggs when the boiled eggs are tired of eating. So I've calculated that there are about 30 grams of protein. Second, if conditions permit, take out a light salad with chicken breast, and it will be more than 30 g.

The third type is a normal rice bowl, a certain amount of meat dishes, generally have 20 to 30 g of protein (6 to 7 g of protein for two doses of rice, and 15 to 20 g of protein per 100 g of meat).

In the afternoon, add two eggs and 12g protein, eat home for dinner, **buy a steak of more than 300 yuan and ten yuan, and fry four or five boiled broccoli. 22 g protein. After the gym, three eggs, a cup of protein powder, 43g protein. A total of 140 g of protein per day.

One thing to keep in mind is that protein powder is the most cost-effective protein, cheaper than any meat, and has the lowest carb ratio. If there is no condition, the poor share will be protein powder. Carefully order takeout, and eat only 40g of protein, and a cup of protein powder will have more than 25g of protein.

And after getting used to eating boiled (fried) chicken breast, boiled eggs, and even steak, you will find that only protein powder tastes disgusting.

As for protein powder, if you have money Opmont, if you don't have money panda powder, don't buy loose powder.

You can do a simple three-meal meal to calculate:

300 ml of a cup of milk (yogurt, soy milk), protein content 3%*300=9 grams;

One egg (about 50 grams), protein content 13%*50=grams;

2. Two taels of meat (lean pork, chicken, duck, etc.), if the protein content is 20%, it is exactly 20 grams;

Then two taels of fish or shrimp, crab, shells and the like, another 20 grams;

In addition, eat some soy products, fresh beans, and a small amount of nuts, totaling 10 grams of protein, so that they add up to grams, and there will be at least 10 grams of protein in rice and noodles.

"Good and bad" classification of proteins.

High-quality protein: also known as complete protein, the amino acid utilization rate in protein is high, and the ratio of various amino acids is in line with the ratio of amino acids in human protein, which is easy to be absorbed and utilized by the human body. Such as egg albumin in eggs, whey protein in milk, soy protein isolate in soybeans, etc.

Semi-complete protein: This type of protein contains a complete range of essential amino acids, but not enough in sufficient quantities and in poor proportions, such as gliadin in wheat and barley.

Inferior protein: also known as incomplete protein, the essential amino acids contained in the protein are incomplete, the quantity is not sufficient, and the proportion is not appropriate, which is a type of protein that can neither maintain life nor promote growth and development. This type of protein is not easily absorbed and utilized by the body, and it increases the metabolic burden on the liver.

For example, corn gum protein in corn, glial protein in animal connective tissue and meat skin, and bean globulin in peas.

The above content refers to the People's Health Network - How to supplement protein science?

Hi dear! I've been waiting for you, and I'm happy to answer the question: 60 grams of protein a day can be eaten for breakfast, lunch and dinner.

1. Breakfast When you get up in the morning, you can match a suitable breakfast, including soy milk, milk, eggs, etc., which helps to supplement protein and maintain the body's energy consumption. 2. Chinese food At noon, you can eat more lean meat, including chicken, duck, beef or fish, etc., which helps to supplement protein, but you should avoid eating too much mountain disturbance, so as not to increase the burden on the stomach and intestines. 3. Dinner Dinner can eat more coarse grains at dinner, including corn, purple rice, oats, etc., while insuming protein, it also helps to supplement vitamins, micro-nutrients and other nutrients to ensure nutritional balance.

You can eat eggs, drink some milk, so that the amount of replenishment is enough, choose to eat some soy products, such as tofu skin, or you can eat some lean beef.

You can guarantee to eat an egg, 100 grams of kidney beans, eat some whey protein, and eat some soy products every day.