The amount of protein needed in our muscle building process is very large, many people thin people will be in the muscle building exercise more protein supplement, and some even drink protein powder. High-calorie, high-protein foods can give us great energy when we build muscle, so what do you think are high-protein, high-calorie foods? Let's go to the fitness food below!
Nut foods. For example, walnuts, almonds.
Walnuts
It was determined that each 100 grams of walnuts, containing 20-64 grams of fat in walnuts 71% linoleic acid, 12% linolenic acid, protein is 15-20 grams, protein is also high-quality protein, walnuts in fat and protein is the best nutrients for the brain. Sugar is 10 grams, as well as containing calcium, phosphorus, iron, carotene, riboflavin (vitamin b2), vitamin b6, vitamin e, pecan leaf quinone, phospholipids, tannin and other nutrients. Walnuts have a high medicinal value and are widely used in chinese medicine. Ancestral medicine considers walnuts to be warm, sweet and non-toxic in nature, and have the effects of strengthening the stomach, tonifying the blood, moistening the lungs and nourishing the spirit.
Almond
Almonds contain 27% protein, 53% fat, 11% carbohydrates, 111 mg of calcium, 385 mg of phosphorus, 70 mg of iron per 100 grams of almonds, also contains a certain amount of carotene, ascorbic acid and bitter amygdalin, etc.
Vegetables and fruits. For example, bamboo shoots.
Bamboo shoots are rich in protein, amino acids, fat, sugar, calcium, phosphorus, iron, carotene, vitamin b1, b2, c. Each 100g of fresh bamboo shoots contains 9.79g of dry matter, 3.28g of protein, 4.47g of carbohydrates, 0.9g of fiber, 0.13g of fat, 22mg of calcium, 56mg of phosphorus, 0.1mg of iron, and more than twice the content of vitamins and carotenoids than the protein content of bamboo shoots is more than twice as high as that of cabbage; moreover, the protein of bamboo shoots is superior, and the essential lysine, tryptophan, threonine, phenylalanine, as well as glutamic acid, which plays an important role in protein metabolism, and cystine, which has the role of maintaining protein conformation, are all present in a certain amount, making it an excellent health vegetable.
Milk and products
Milk is a nutritious food. Each 100 grams of milk contains 70.5 kcal of caloric energy, 3.4 grams of protein and 3.7 grams of fat. Vitamin b2, vitamin a, etc. The protein in milk has various amino acids necessary for human growth and development. The digestibility rate is more than 98%. 100 grams of milk contains 125 mg of calcium. And it is easily absorbed. It is the best source of calcium for human body. It is recommended to eat more cheese, yogurt, and pay attention not to use dairy drinks instead of milk. Because the main component of dairy drinks is water.
