It is recommended to brew with water or milk below 40℃, and it is not recommended to brew with boiling water. If the temperature is too high, it is easy to denature protein, which is not conducive to the absorption and utilization of protein.
For fitness people, it's usually 1.5g to 2g protein per kilogram of body weight per day. The amount of protein powder should be calculated according to the daily intake of protein: the protein content in three meals a day should be deducted, and the remaining gap should be calculated according to the protein content of protein powder, so that you can get the quality of protein powder that you need to supplement every day.
Suggested time to drink protein powder:
1, eat 30 minutes before training.
The purpose of eating protein powder before training is mainly to prevent muscle decomposition from being too fast during training. Before training, the blood sugar level in the body is low, and the main body of energy supply is fat and muscle. At this time, supplementing protein powder can increase the content of insulin and prevent muscles from being consumed. It is recommended to eat 30 minutes before training. ?
2. Eat 40 minutes after training.
The main purpose of eating protein powder after training is to help muscles recover quickly. Protein is added to the torn muscle bundle space to ensure that there are enough raw materials to form muscles, thus increasing the muscle dimension. It is recommended to eat within 40 minutes after training.
Extended data:
Nutritional value of protein powder;
1. Participate in body composition and metabolism.
Protein is an important nutrient, and its existence is closely related to various activities of life, such as participating in the composition and metabolism of the body, participating in the composition and metabolism of genetic information, and providing heat for the body.
2. It can be digested, absorbed and utilized by human body in different degrees.
There are many kinds of protein, and protein from different food sources can be digested, absorbed and utilized by the human body to varying degrees. In other words, the nutritional value of different kinds of protein is different, and the main factor that determines the nutritional value of protein is the type and content of essential amino acids in protein.
Amino acid score is a common index to evaluate the types and contents of essential amino acids in protein.
3. Healthy people don't need to eat protein powder.
In the Reference Intake of Dietary Nutrients for China Residents, it is recommended that the daily protein intake of adults should be 65 ~ 90g, or 10% ~ 12% of total energy, which can meet the metabolic needs.
In addition, protein intake varies with people's age, weight and labor intensity. During the growth and development of children and adolescents, pregnant women or lactating women generally have a high demand for protein.
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