How to supplement high protein and what to eat to supplement high protein?

How can I supplement with protein? 1.Eat more animal protein foods Among animal proteins, milk and egg proteins are the best among all protein foods, because they are the easiest to digest, have complete amino acids, and are not easy to cause gout attacks.

The protein content of egg yolk is slightly higher than that of egg white, but one egg yolk can contain up to 300 mg of cholesterol, even people with no heart disease should not eat more egg yolk, and the cholesterol content of egg white is 0; Egg yolk contains a lot of oil, we can't see the usual egg yolk, but you put the egg yolk in the microwave oven and bake it, you will find that a lot of oil can flow out, and the oil of the egg yolk can also be seen in the yolk of the salted egg, the calorie of the egg yolk is 6 times that of the egg white, so the egg yolk is also a high-calorie food, and it is the food that people need to diet. In addition to the best protein, milk is also rich in calcium, which can prevent calcium deficiency. Skimmed milk powder has the highest calcium content and almost no fat content, so the milk made from skim milk powder is the best protein and calcium for adults to maintain a slim figure.

2.Eat more plant-based protein foods The best of plant-based proteins is soy protein, which contains 35% protein and is very easily absorbed, so soy protein has always been the main protein for vegetarians**. Soy products can lower cholesterol and fight cancer, and soy protein is rich in isoflavones, which are hormone-like compounds that can inhibit the growth of tumor cells caused by hormonal imbalance.

The best way to do this is to eat more chicken breast or some lean beef, and the other is to supplement with some whey protein in time.

How to supplement with high protein? Drink plenty of protein powder every day so you can get a high protein boost.

Dairy foods and dairy products. Milk such as cow's milk, goat's milk, mare's milk, etc., all belong to the milk of livestock, which contains a lot of protein, among which cow's milk contains the most abundant protein content. It can be said that the calcium content of skimmed milk powder is the highest, and the oil content is almost none, so the milk made of skimmed milk powder is the best protein and calcium for adults to maintain a slim figure.

Meat food. There is a wide range of livestock meat, such as cattle, sheep, pigs, dogs, chickens, ducks, geese, quails, ostriches, etc., and these meat foods belong to livestock meat. This type of meat contains amino acids needed by the human body, so the nutritional value of animal protein is higher than that of plant protein.

Moreover, among all animal proteins, because the protein of milk and eggs is easy to digest, has a complete range of amino acids, and is not easy to cause gout attacks, it can be said that its nutritional value is the best among all protein foods.

Eggs. When it comes to foods with high protein content, eggs are the best among them, whether they are eggs, duck eggs or quail eggs, where the yolk contains slightly more protein than the egg white. Studies have found that egg yolks contain 6 times more calories than egg whites, so egg yolks are also considered high-calorie foods.

Therefore, many people take eggs as the best choice, which can not only provide nutrition, but also help us achieve the best effect.

Usually eat more high-protein food or something, of course, sucking and collecting is still on the one hand, my family has been using health care can balance the nutritional powder, the absorption rate of this nutritional powder is very good, and the liquid tung also promotes the absorption of the intestines.

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 Nayanheng: also known as incomplete hole protein, the essential amino acids contained in protein jujube 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 scientifically?