What to eat during the barbell to supplement protein

April 20, 2023

Protein is an important component of muscle, and it is best to work with a high-protein diet during barbell lifting to build muscle, which will help enhance your workout. Here's what to know, which foods are suitable for eating after barbell workouts.

How much protein you need to supplement daily during barbell lifting

When building muscle strength with barbells, you need to consume 1.5-2.0 g/(per kg of body weight) of protein per day, which means you should consume 80-120 g of protein for 60 kg of body weight. These proteins are mainly consumed from the diet, or you can directly eat protein powder to supplement.

What to eat for protein during barbell lifting

Eat beef for protein

Beef is rich in protein, amino acids. Its composition is closer to the human body needs than pork, every 100 grams of beef contains about 20 grams of protein, belonging to the high protein, high calorie food, want to exercise muscle period can eat beef 2 times a week. In addition, fish, duck, chicken, pork, etc. should also be properly ingested to achieve the purpose of balanced nutrition.

Eat protein powder to gain muscle

Supplement protein powder within one hour after training, the best effect is protein powder to skim milk. Rapidly replenish protein and recovery. Can also be replaced with other proteins to supplement, but do not choose plant protein, because it is very difficult to absorb.

Drink milk for calcium and protein

Milk is known as the "white blood", rich in calcium, amino acids and trace elements. Milk fat cholesterol content is lower than meat and eggs, which has the effect of lowering cholesterol in the body, if you just eat meat to supplement protein, it is easy to have high cholesterol, but drinking milk will not have such a problem. Therefore, you can drink a glass of milk every morning and evening.

Eat eggs for protein

Eggs contain 12.8 grams of protein per 100 grams, mainly albumin and ovalbumin, which contains 8 essential amino acids and is very similar to the composition of human protein, and the absorption rate of egg protein can be as high as 98%. So although the protein content of eggs does not have to be on beef, but its absorption rate is really higher than that of beef, it is recommended to eat an egg every day.

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