It is not enough to eat protein only for muscle building. Nutritionists have revealed that eating less of these will also affect muscle mass.

[The key point of this article] Protein is the main raw material for building and repairing the muscle growth of the organization, and it takes enough heat and protein as the key to muscle building. Protein foods can be distributed evenly in three meals a day, plus sufficient heat, vitamin D, etc., which can increase muscle production efficiency. For long-lasting teeth with poor teeth, you can choose soft and chewy ingredients such as tofu, dried tofu, steamed fish, and scrambled eggs. Weight loss workers recommend quickly replenish high-quality protein and powders, such as low-sugar bean paste, sweet potatoes, chicken legs, etc. within 30 minutes after weight training. --by ChatGPT

Which nutrients are most related to muscle strength? Liu Xun, a nutritionist at the Affiliated Hospital of Asia University, said that "protein" is the main raw material for building and repairing muscle growth, and it takes enough heat and protein as the key to muscle building.

{The basic unit of protein is amino acids, which help stimulate muscle synthesis. The essential amino acids cannot be made by humans and need to be supplemented from food. You can choose more high-quality proteins for daily diet, such as yellow beans and their related products, seafood, eggs, lean meat for poultry and livestock, and dairy products.

Liu Ji all reminded that people with heavier weight reduction often adopt a diet model that does not eat powder and only eat protein. In fact, sugar, protein and fat are three important nutrients that maintain the body's operation, and none of them are indispensable. It is recommended to use unfinished all-grained scattered powder to replace refined scattered powder, such as brown rice instead of white rice to achieve a balanced and healthy weight reduction effect.

The heat intake should be sufficient and maintain appropriate weight. Vitamin D is related to muscle mass.

Rivers all provide diet tips to increase muscle mass:

1. Adequate heat and protein: Grasp the principles of high-quality protein extraction, and also need to match a balanced diet, and maintain appropriate physical positions. Excessive physical positions can easily increase the risk of sarcopenia. If the lack of heat, it will affect energy transfer and cause muscle fatigue decline.

2. Equal distribution of protein: In addition to the sufficient intake of protein, meal distribution is also an important factor. It is recommended to distribute protein foods equally among three meals a day to effectively improve absorption and utilization.

3. Vitamin D is indispensable: The content of vitamin D in the blood is related to muscle quality. Replenishing vitamin D can promote the absorption of calcium, reduce muscle loss and prevent bone relaxation. Food sources include fish, pork stew, squid, dried mushrooms, egg yellow, milk, etc. In addition, it is encouraged to combine sunshine for 10-15 minutes a day to activate vitamin D function.

Eat one bean, fish, eggs and meat with a palm size for each meal, and divide it evenly in three meals.

Liu Ji reminds that sarcopenia is one of the common symptoms of erection. Erection often thinks that a light diet is health, and ignores protein intake. Most people with long-term swallowing function deteriorates or are convenient to draw, so they often make a meal with thin sauce or white rice soup. It is recommended that high-age people should pay more attention to the protein intake. If the teeth are not good, you can choose steamed eggs, steamed fish, and tofu, or add meat to the porridge soup to cook. Choose high-protein concentration such as milk, tofu, and soybeans for meals.

Children's Nutritional Treatment Department of Children's Comprehensive Hospital said that according to the recommendations proposed by the European Elderly Medicine Association in 2013, the daily protein intake of healthy elderly people should be 1 to 1.2 grams per kilogram of weight, and for 60 to 72 grams of protein per day for 60 kilograms of elderly people, 60 to 72 grams of protein per day. To put it simply, taking a bean, fish, egg meat with a palm-sized meal, and the protein-rich foods should be distributed evenly in three meals, which can effectively improve the absorption rate and increase muscle production efficiency.

Cai Yijun said that according to the 2018 daily dietary guidelines, it is recommended that male elders with appropriate activity to get 2,250 calories per day, and female elders with slightly lower activity to get 1,800 calories per day, while male elders with slightly lower activity to get 1,950 calories per day, and female elders with 1,600 calories per day.

For those with poor appetite, they should eat beanfish, eggs and meat first, and then eat the whole grain of rice.

Cai Yijun suggested that every meal should be matched with flour, vegetables, and protein foods. For example, when eating thin rice, paired with a bowl of simmered (fried) vegetables and red tofu, ruddy tofu, dried tofu, fish, fried eggs and fried eggs, fried chicken legs, fried meat slices, etc., or when eating noodles, add a portion of simmered vegetables and dried tofu and simmered eggs, which is a very balanced meal.

Cai Yijun pointed out that if the elderly have poor teeth, they should first adopt soft and tender ingredients, such as tofu, dried tofu, bean bread and other bean products, steamed fish, steamed eggs, scrambled eggs, etc. The meat can be softened by slapping, slimming the tendons on the tip of the knife, cutting back on the grain, or first made with pears, papaya, lemon, etc., or cut into minced meat or small pieces, or cooked. If you have a poor appetite, you should encourage you to eat beans, eggs and meat first, then eat all kinds of grains, and finally eat vegetables to ensure that you can get the protein source first. The dishes can be varied and used with fruits or Chinese medicine to enhance the aroma.

How to increase muscle in chronic kidney disease

Invigorate enough heat. Patients with chronic kidney disease who need to limit protein quality, Liu Zi said that the first thing is to do is to obtain enough heat to avoid decomposition of the tissue to produce nitrogen-containing waste, causing kidney damage. It is recommended to choose high-bioprice soybean egg meat, which can be paired with low-protein powder, such as winter flour, rice flour, and baits, etc. to replace some staple foods. In addition to maintaining the hot target, it can also ensure that high-quality protein provides good physical utilization.

Cai Yijun suggests that chronic kidney patients should control protein intake, pay attention to sufficient heat and excessive protein when eating (ask for nutritionists according to physical condition), and choose high-biological sources of protein, such as tender tofu, plate tofu, dried tofu, fish, eggs, chicken, duck, pork, beef, etc. In addition, exercise is also very important. It is recommended to perform light "resistance training", such as pulling elastic straps, water-filled baby bottles and other sports to maintain muscle mass.

How to increase muscle by weight loss? Add appropriate amount of powder to protein. It is more efficient to reduce fat and muscle.

Does not eat powder or only protein when losing weight, will it lose muscle? Cai Yijun said that the only way to control weight is to reduce heat intake (eating during the session), increase heat consumption (more exercise), produce heat negative balance and oxidize fat, achieving weight reduction effect. It is recommended that you immediately replenish high-quality protein and powder within 30 minutes after weight training, such as a cup of low-sugar beans or a chicken leg plus a sweet potato, which can increase muscle mass and achieve a healing effect. The powder you eat will be used to grow muscles and will not turn into fat piles.

Responsible editor: Gu Zihuan