Compared to women, men have a higher proportion of muscle mass. They have more muscle fibers that require more protein for synthesis and maintenance. In addition, protein is also a source of male hormones and plays a role in sperm production. Therefore, it is essential for men to supplement protein. However, there are some considerations when supplementing protein.
1. Choose complete proteins whenever possible
Complete proteins contain all 22 essential amino acids that the body needs. Animal proteins and soybean proteins are examples of complete proteins that are beneficial to the body. Soybean is a good source of protein. On the other hand, grains contain proteins that are incomplete in terms of proportion, and collagen protein found in meat skin is also incomplete. Both types of proteins need to be combined to meet the body's requirements.
2. Choose easily digestible proteins
The digestibility of proteins can vary depending on the processing method. For example, the absorption rate of protein in tofu and soybean curd is higher than that of whole soybeans. Cooking can also improve the absorption rate of protein. Examples of foods with higher absorption rate after cooking include milk, meat, and eggs.
3. Choose proteins that are more easily utilized by the body
Generally, animal proteins have a higher utilization rate compared to plant proteins. Therefore, men who want to supplement protein can consume more fish, shrimp, and meat products.
4. It is best to supplement protein after exercise
Supplementing protein after exercise can enhance its utilization and promote muscle fiber growth and muscle development, resulting in the best muscle shaping effect. The ideal time to supplement protein is within 90 minutes after exercise. However, it is also important to ensure sufficient protein intake in regular meals.
5. Supplement protein powder if appetite is poor
Many men have poor appetite after exercise, so supplementing easily digestible protein powder is a good choice. People who prefer vegetarian diets should also consider supplementing protein powder.
6. Protein supplementation should be moderate
Foods such as eggs, milk, meat, and tofu contain high-quality proteins. Consuming them in moderation on a daily basis will not cause protein deficiency. However, for people who have diet restrictions, picky eating habits, or engage in intense exercise, protein supplementation is necessary but should be done in moderation. Excessive protein intake can increase the burden on the liver and kidneys, cause calcium loss in the body, and lead to osteoporosis.
7. Ensure sufficient intake of vitamins
When supplementing protein, it is important to also consider the intake of vitamins. Among various vitamins, vitamin B is the most easily deficient. It plays a role in protein synthesis and metabolism, maintaining skin and mucous membranes, and is important for muscle development. Lack of vitamin B can affect protein absorption. Foods rich in vitamin B2 include animal liver, kidneys, milk, eggs, leafy vegetables, beans, wild vegetables, and nuts. They can be consumed in moderate amounts.
8. Plan your diet scientifically and reasonably
(1) It is best to avoid frying, grilling, and frying when cooking, and cooking time should not be too long to avoid protein damage.
(2) The daily protein intake should be controlled at 30-50 grams, as excessive intake will not be absorbed by the body and will be wasted.
(3) For those who want to lose weight or have limited food intake, protein powder can be used to replace some of the food. However, more protein is not always better as it can increase the burden on the kidneys and interfere with waste elimination, leading to kidney damage and accelerated aging of kidney function.
Excessive protein intake is not beneficial for the body, and the order of food consumption should be considered. Eating protein-rich foods like eggs and meat before consuming carbohydrates like rice and noodles can keep the mind sharp and energized throughout the day. However, consuming carbohydrates before protein can result in drowsiness and decreased cognitive abilities. Following the correct order will yield better results.
