How much protein you need is often a question debated among those who lift weights. Protein is only for men or weightlifters, right? I would definitely say no.

该如何使用蛋白粉是被许多健身爱好者讨论的问题,人们总会说,只有男人和举重运动员需要蛋白粉,这简直是无稽之谈。

Your body is dependent on protein, it plays a very important role since every cell in your body partly consists of protein, and cells renew and need to be repaired. This is especially true for your muscles.

人体很依赖蛋白质,因为蛋白质是人体细胞的组成部分,占有很重要的地位,细胞需要蛋白质来进行生长和修复,这对于肌肉来说尤其重要。人们需要额外的蛋白质补充,可以让身体更快恢复,修复受损的肌肉细胞。

This is where protein powders come in.You get the extra protein and it helps your body to recover faster and repair cells and muscles. Proteins do not make you huge, but helps your body to recover faster after every workout. Protein also have many other important functions in your body, which I will talk more about later.

这时候蛋白粉就显得格外重要,蛋白质不会让你变得很大只,但是能够让你在每次训练后身体快速恢复。蛋白质还有很多重要功能,后面我们会继续给大家普及。

Back to the topic.

So what about women, do women need extra protein, and how much?The recommended dietary allowance (RDA) is 0.8 grams per kilo of body weight. However if you workout on a regular basis you really should read on.

回到我们今天讲的话题。那女生呢,她们需要额外的蛋白质补充吗?具体需要多少呢?科学的推荐膳食营养供给量是每公斤体重摄入0.8克,然而,经常训练的人应适当增加摄入量。

In a research at the Performance & Physique Enhancement Laboratory at the University of South Florida, an eight week study of two groups of women was conducted. All women completed a strength training plan, one group ate a high protein diet; the other group ate a lower protein diet.

在南弗罗里达大学的运动表现科学实验室的一项研究中,对两组女性被试者进行了为期8周的研究。所有女性都会进行力量训练,一组成员进行高蛋白饮食,另一组则进行较低蛋白的饮食。

The high protein group ate 2.4 grams of protein per kilo of body weight, which included 25 grams of protein from protein powder before and after training. The lower protein group was told to eat 1.2 grams of protein per kilo of body weight, note that this is still higher than the 0.8 RDA.

采用高蛋白饮食的小组成员摄入每公斤体重2.4克的蛋白质,同时在训练前和训练后各补充25克蛋白。低蛋白饮食的小组摄入每公斤体重1.2克蛋白质,但这仍然要高出科学的推荐膳食营养供给量。

So what about the result?

The group that had a higher-protein diet gained significantly more lean body mass (4.6 pounds) compared to the lower-protein group (1.5 pounds). Besides the main study results, interstingly the authors also noted that the group who consumed more protein also lost more body fat than the group that consumed less protein. I find this a highly interesting point, and if the follow-up study with that focus is published I will definitely write about it here!

结果是,采用高蛋白饮食的那组在8周内增加4.6磅肌肉,而低蛋白饮食的那组才增加1.5磅。除了主要实验成果之外,还发现了一个有趣的现象,就是相比于低蛋白饮食,高蛋白饮食成员的人们减去了更多的脂肪,这非常有趣,也非常值得开展后续的研究!

Other positive effects from protein.

Many of us spend long days in the office, and it’s easy to get hunger cravings after something sweet. Protein powders stabilize your energy levels and appetite. Switching that extra round to Family Mart for a protein shake instead will satisfy the hunger feeling without the sugary side effects.

我们中的很多人每天的大部分时间都会待在办公室,这样就很容易产生饥饿感。蛋白质能够稳定的供给身体能量,增加饱腹感。与其说去全家买便当,还不如来一勺蛋白粉,这样不仅能够抵抗饥饿,还能够减少糖分的摄入。

Furthermore, use of Whey protein have shown to give an immune boost as well. Whey protein contains glutathione, a tripeptide that helps preventing damage to important cellular components caused by heavy metals. Take this into extra consideration if you live in a place with frequent air pollution.

不仅如此,使用乳清蛋白还能够提高免疫力。乳清蛋白中含有谷胱甘肽,是一种能够保护循环系统免受重金属影响的肽。如果你生活在一个经常有空气污染的地方,这点也是很重要的。

Conclusion 

Consuming protein has many positive effects on both men and women, protein is needed to recover and repair the body after all sorts of workout. Focus on eating high-quality sources such as chicken, fish, eggs, and high quality Whey Protein Powder.

结论是,蛋白质无论对男人还是女人来说都有很多好处,在训练后,人体需要摄入蛋白质来进行身体修复。多吃高蛋白的食物,比如鸡肉、鱼肉、鸡蛋,如果你想吃的更方便,可以采用高质量的乳清蛋白粉。

Having a hard time getting all the protein you need? Try Optimum Nutrition Protein Powder. It’s the world’s best selling protein, and it taste delicious, scan the QR code to open the webshop. If you have any questions you can also reach us through our official account.

还在为补充蛋白质而发愁吗?那么来IENstore,试试欧普特蒙乳清蛋白。可以说是全世界范围内销量最好的经典乳清蛋白系列,而且口感好,更有多种口味可选。扫描下方的二维码,进入微店进行选购。如有任何问题,可以在公众号留言与我们交流。

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