PK of healthy and nutritious foods for building muscle

　　egg , milk, chicken breast, beef, and fish are the most familiar high-protein foods to us. Most people who want to gain muscle know this, but which one of them is better? We differentiate by studying the differences in the proteins they contain.

　　The nutritional value of protein in food is mainly distinguished by the following points:

　　1. How much protein is in the food? The protein content of the above listed foods per 100 grams is: eggs 12 grams ； 3 grams of milk ； 20g chicken breast ； 20 grams of lean beef and 20 grams of fish. In terms of content, milk is the least. A brother who weighs 70 kilograms needs 140 grams of protein a day. If he relies entirely on milk, he will need about 10 kilograms. Drinking so much milk every day is bound to cause me to fart constantly, because I tried it.

　　2. The digestibility of protein contained in food (that is, the degree to which protein can be broken down by digestive enzymes) is 98% for eggs, 98% for milk, 94% for chicken breast and beef, and 98% for fish.

　　3 Protein biological value. Biological value refers to the degree to which various amino acids in food are actually utilized by the human body. Amino acids make up the protein in food. The closer the type and proportion of amino acids in food are to those of the human body, the higher the biological value and nutritional value of the food. The biological value of eggs is 94, that of milk is 85, and that of chicken breast, beef, and fish is about 75. When different foods are eaten together, they can play a complementary role in amino acids, which can also increase the biological value of food.

　　In summary, we found that from a protein perspective, fish is the best for muscle-building brothers. Its content should be appropriately increased in daily diet

　　In fact, the above foods are all high-quality protein foods (foods can be divided into high-quality protein foods, ordinary protein foods, and low-protein foods). They are both good choices for those of us who want to build muscle, and because they differ in their absorption speed, they can only exert their maximum effect if taken at the right time. Milk is the easiest to absorb. Ingestion before and after training will not increase the burden on the gastrointestinal tract. Ingestion in the morning can quickly stop the body's decomposition. Chicken breast, beef, and fish have high protein content, but are absorbed slowly. Taking them during meals can provide a continuous supply of protein. The digestion speed of eggs is relatively moderate, so they are generally used for sleep Adding a meal before eating will not put too much burden on the gastrointestinal tract, and at the same time, it can slowly provide protein to the body while we sleep.