Who needs to eat protein powder?

　　This wasn’t a problem. If there are too many people, it becomes a problem——Title

　　Who needs to eat protein powder? The answer is simple It is also clear: people who lack protein in their diet need to eat protein powder.

　　Whose diet lacks protein? The answer is simple and clear: According to the recommendations of the Chinese Nutrition Society 2000 (DRIs), ordinary adult men should consume 75 grams of protein per day, and adult women should consume 65 grams of protein. If the protein in your daily diet does not reach this recommended amount (strictly speaking, only if the gap is relatively large, such as less than 90% of this recommended amount, the conclusion is true), it is a diet lacking protein.

　　The next question is, how do you know how much protein you eat in a day? The method is not difficult. The following is one of the most common recipes. The daily protein intake is estimated as follows (if you need accurate numbers) , Can be calculated by looking up the "Chinese Food Ingredients List 2002"):

　　 staple food 6 contains 30 grams of protein

　　1 egg contains 6 grams of protein

　　milk 250ml with protein 7g

　　 meat (pig, cow, sheep, chicken, fish...) 100~150g with protein 17~25g

　　tofu 100g with protein 8g

　　The protein in vegetables and fruits is negligible

　　The whole day protein intake is 68~76g, which can meet the needs of ordinary adult women and men.

　　 Visible, through simple daily food is easy to meet the human protein needs. Therefore, adults who have a normal diet (close to the above recipe or "Chinese Dietary Pagoda") do not need to take extra protein powder.

　　When the protein intake of the existing diet does not reach the recommended amount established by the Chinese Nutrition Society in 2000, dietitians (such as me) usually recommend eating eggs or meat to supplement, because the egg protein The nutritional value is the highest among all natural foods.

　　Of course, if for various reasons, the protein intake in the diet does not reach the recommended amount and cannot be supplemented by diet, you can take protein powder (such as soy protein powder) to supplement.

　　Special instructions:

　　 1. Protein is the most important nutrient required by the human body. As stated in the "Biochemistry" textbook, there is no life without protein. But the protein intake is the best to meet the needs, and the protein beyond the need is harmful. This is because the protein molecular structure contains "nitrogen" elements, which cannot be completely metabolized into nitric oxide or nitrogen dioxide when metabolized in the body, but can only be metabolized into nitrogen-containing intermediate products such as urea and creatinine. These products are metabolic wastes in the body The main source needs to be metabolized by the liver and excreted by the kidneys. Excessive intake (exceeding the required amount) of protein will inevitably lead to a large amount of metabolic waste and increase the burden of liver and kidney. This is also the main reason why patients with renal insufficiency should first limit protein intake (low protein diet). The disadvantages of excessive protein intake are not only theoretically inferred, but also supported by epidemiological investigation evidence