The quality of food is multiplied by its protein content, and then multiplied by its protein absorption rate to get the final intake. For example, the protein absorption rate of chicken is about 65%, and the subjects ordered a chicken leg of100g and ingested 65g of protein? No, because the protein content of 100g chicken is about 24g, the final intake is 24x65% = 15.6g protein. Considering the height, weight and fitness frequency of the subjects, your protein intake for three meals and midnight snack is far from exceeding the standard, but the minimum standard.

180CM, 55kg is very thin. It is recommended to exercise and add meals between meals with a long interval. For example, 1 1 have lunch and dinner at 6 o'clock, and you can add a meal between 2 and 3 o'clock. Avoid high-fat foods (the NRV value of fat on the food label is greater than 10%), and choose foods with high protein and high carbon content, such as sliced toast (fat 4%, protein 14%, carbohydrate 20%). You can eat more white eggs. If you use an egg cooker, you can cook four or five eggs at a time, two or three times a day, for example, five in the morning, four in the middle of the night, and several at noon if you have time. Egg white is a good source of protein intake, unlike egg yolk, which has no restriction on intake.

In addition, at this stage (180cm, 55kg), it is not recommended to use protein powder or muscle-building powder, because you are new to fitness and your exercise efficiency may not be high. At this time, it is a bit wasteful to use protein powder; In addition, protein intake of 1 10g is not too much. If you work hard, you can make up for it through three meals. If the subjects have achieved a good height-to-weight ratio (weighing about 70kg) through active fitness and reasonable and rich diet, and want to further improve their body shape, then protein powder can be considered to make up the difference of 70x2-1/kloc-0 = 30g.