My sister said: "I wanted to go to the gym to exercise, but after this epidemic came, I was afraid to sign up." 」

"I heard that eating more protein will make you grow muscles? Or should I eat more meat? 」

"I want to eat protein powder. I have a friend who sells it and says it is very useful! 」

Have you ever heard the expression? Do you think that as long as you eat protein or protein powder, your muscles will run out? Please read on.

Eating protein will make you grow muscles?

Everyone wants to "gain muscle and lose fat". On the way to lose weight, if you can grow more muscles, you can increase the basal metabolic rate and burn more calories to achieve the purpose of reducing fat. Will protein automatically grow muscles if he eats too much? That's not true.

Protein is very important because amino acids are related to the synthesis of muscles, ligaments, joints, bones, nails, hair, antibodies and enzymes. When we eat more protein, the body will have more amino acid raw materials, but the body can use them to make hair, make antibodies and repair tissues instead of directly making more muscles. (With these symptoms, beware of the lack of protein! ) If you want to grow muscles, you still need extra muscle strength training. In the process of muscle exercise and muscle repair, muscle mass can be increased. Without muscle strength training, muscles will not have the need to obtain amino acid raw materials, and they will not be able to form larger muscles. It's not as long as you eat more protein, your body will automatically grow muscles.

Remember, the key to muscle growth is exercise.

So drinking protein should make you grow muscles?

Protein powder used to be a great love of bodybuilders, but this trend has gradually spread to the general public, and many direct selling companies also sell high-protein supplements. So some people want to know, if eating protein such as chicken and beef can't directly make people grow muscles, what about eating nutritional supplements from protein? Advertisements all say that the body absorbs protein powder well, and the pictures are all handsome men and beautiful women who have been practicing fiercely. Will it be useful for long muscles?

You may have guessed our conclusion:

If you are doing muscle strength training, drinking whey protein helps to grow muscles.

If you don't do muscle strength training, you won't grow muscles by drinking whey protein.

Therefore, the key is whether there is continuous training. If you want to avoid suffering from sarcopenia in the future, you must adjust your diet and increase muscle strength training, instead of eating more protein or drinking protein supplements all the time and growing muscles directly.

Again, the important element of muscle growth is exercise.

Can you lose weight with high protein?

Many people will use high protein and low carbon water to control their weight. When the intake of carbohydrates decreases, the body can be forced to burn fat to make up for the calories. Moreover, when the proportion of protein in the diet increases, it can increase the feeling of fullness (think about the fact that I was full after eating steak last dinner until the next day, and I didn't want to eat midnight snack at all), thus reducing the food intake and overall calorie intake of consumers. So it is true that high protein and low carbon water can reduce weight.

However, don't give up vegetables, fruits and whole grains in order to emphasize ultra-low carbon. It will be difficult to obtain enough minerals, fibers and antioxidants, so that calcium ions, potassium ions and magnesium ions are insufficient. When people deliberately reduce carbohydrates and eat a lot of protein, it often means eating too much saturated fat and even more salt at the same time (especially various processed meats like sausages, ham and bacon)! On the contrary, it increases the concentration of cholesterol in the blood and increases the risk of cardiovascular disease. When you want high protein, you should also pay attention to the choice of food! If it is difficult to implement, you can consult a dietitian or doctor first to understand the correct way to lose weight with high protein.

At present, it should be safe to try a high-protein diet in the short term (half a year), but it is uncertain whether it will bring other harm to the body in the long term. But usually after six months, the weight loss benefits brought by a high-protein diet will be greatly reduced.

You must be protein's underintake. Do you rely on protein powder?

In the past, only people who wanted to keep fit and exercise their muscles would pay attention to the intake of protein. Recently, however, people often say that they should eat more protein, which also extends the saying that "ordinary people protein must eat too little, and they have to rely on supplements to get full".

However, according to the nutrition research of young people between the ages of 19 and 30 in the United States, in fact, everyone consumes 100g of protein on average every day, which is not small. We haven't seen the data of Taiwan Province people yet, but even if our usual eating habits are not American, there is no need to buy protein powder supplements to eat.

Protein powder is a very simple and easy supplement. You can make up a cup just after exercise, which is well absorbed by your body. In addition, there are many high-protein snacks at hand, so that everyone can have a high-protein snack when they are greedy. But the problem with these supplements is that there will be food additives and accessories. For example, the food additive "carrageenan" will be used in high-protein bars to stabilize and thicken food. Some studies believe that this product will cause inflammatory reaction in the body, affect mineral absorption and intestinal damage. If circumstances permit, natural food is a better source of protein, because it has no food additives. (protein eats like this! That's it! Moreover, the human body needs all kinds of amino acids, so it is necessary to obtain different amino acids from all kinds of foods as much as possible, and at the same time, it can absorb other nutrients. So don't take these protein powder supplements as the main or even the only source of protein. It is best to supplement protein from different sources, such as fish, milk, beans and white meat.

In addition, the body does not store protein. If you take too much protein in a short time, it will still increase the burden on the kidneys and increase the accumulation of ammonia in the body. If you really lose weight after diet adjustment and control, remember to adjust the intake of protein at the same time.