the farmer has a lot of rice _______ A .grow B.growing C.to grow 请回答并说明原因_百度作业帮
the farmer has a lot of rice _______ A .grow B.growing C.to grow 请回答并说明原因
c,to do 表将来或者希望I have a lot of rice every day.Alice has a lot of ice-cream every day.(合并为一句）_百度作业帮
I have a lot of rice every day.Alice has a lot of ice-cream every day.(合并为一句）
I have a lot of rice every day 【while】 Alice has a lot of ice-cream every day
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I have a lot of rice but. Alice has a lot of ice-cream every day
I have a lot of rice every day，but Alice has a lot of ice-cream every dayHealth Topics
Your Health
A: You need a certain amount of protein, but less than you might think.
Our expert: Sarah Dacres-Mannings
[Image source: iStockphoto]
When it comes to muscle building, you will find no shortage of advice on what to eat, how to train and what sort of supplements you should be taking.Unfortunately, there are a lot of misconceptions, says Sarah Dacres-Mannings, a spokesperson for Sports Dietitians Australia – and one of the biggest is that you must eat a lot of protein.While you do need more protein when muscle building, the total amount needed is less than many people think.A sedentary person needs to eat about 0.8g of protein per kg of body mass each day. Athletes, and people who want to build muscle, need about double this (1.2 – 1.7g of protein/kg of body mass).Dacres-Mannings says this is where a common misconception arises."Athletes often look at this and say 'Well I must double my protein'.But they haven't measured what they are eating anyway – and it is often an adequate amount."In fact, she points out that most of us are eating 1.6-1.8g protein/kg of body mass anyway.Muscle make-upMuscles are made of two types of filaments (actin and myosin) and both are proteins. Like all proteins, they are made of amino acids linked together.Dacres-Mannings suggests picturing a protein as a wall, with the amino acids being the bricks. If you are trying to build more muscle, your body needs to make more actin and myosin by joining amino acids together inside the muscle.There are two essential, which our bodies cannot make and we must get in their original form from protein-rich food, and non-essential, which our bodies can make from
other types of amino acid. Both types of amino acid ultimately come from our food. When we eat protein – such as meat, fish or eggs –
our digestive system breaks it down into amino acids, which our bodies can use for a range of functions, including muscle building.The best time to send amino acids to the muscles, if you want to build them up, is straight after a work-out. But for optimal effect, try to consume equal amounts of protein and carbs at that time."The carbohydrates increase insulin levels and that actually helps the muscles take in the amino acids they need to build new muscle," Dacres-Mannings says.</p.She suggests the following snacks after a workout:Two glasses of low-fat milkA lean meat sandwich like a turkey rollSmoothie of low-fat milk, yoghurt and bananaTuna with pastaDacres-Mannings also says that the timing of meals is important. "Spread your protein over the day, so you have three main meals and two or three snacks [containing protein]. A lot of men, in particular, have all their protein at one meal," she says.Spreading protein intake out will optimise amino acid levels in the blood and promote muscle repair and growth.Protein overloadSo while protein is important for muscle building, Dacres-Mannings says none of us should be having more than 2g of protein per kg body weight a day."If you have too much protein it may contribute to increased body fat levels, and will take the place of vegetables, salad and carbohydrates which are important for health and recovery from training," she says."For people with kidney disease, the need to get rid of the harmful nitrogenous waste from excess protein can be a problem.""Also higher protein intake has been linked to increased calcium excretion [the loss of calcium through our urine].This can be an issue in people at risk of osteoporosis &#150; [including] post menopausal women and other women that are not menstruating."Although protein supplements and shakes are often recommended, Dacres-Mannings notes that they can be hard on the hip pocket. And it's is a myth you need a protein shake after a work-out - instead look for something with a balance of protein and carbs."The majority of supplements are not based on scientific studies, most are too high in protein, provide insufficient carbohydrate and are far too expensive," she says.And what about the food of body builders, the egg white? Well, they are a good source of protein (two small egg whites are equal to 10g of protein) and they are low in fat, but there is nothing magical about them compared with other sources of protein."It's also worth remembering that the yolk of the egg contains the iron", Dacres-Mannings says.Work up a sweatSo you have your diet worked out &#150; is that all there is to it? Well not quite.Dacres-Mannings says that muscles need to be challenged with workouts to put on muscle mass. It's also worth remembering that muscle building is harder for some people than others."Being able to build muscle mass readily depends on a number of factors. Good genetics, for a start, meaning that some people are able to put on muscle more easily &#150; about 20% of people are like that," she says."Then you need a realistic training programme from a reputable coach qualified with a minimum of a Level 2 coaching qualification. Have your program updated regularly"So if you're keen to build some muscle, here is some advice to consider:Compare your actual dietary protein intake with your ideal intake for muscle building.Train sensibly, with a suitable coach.Eat a protein and carbohydrate snack after workouts.Spread your protein through the day.Before using a supplement seek expert advice from a sports dietitian or other health professional.Sarah Dacres-Mannings, a spokesperson for Sports Dietitians Australia, spoke to Clare Pain.Sports Dietitians Australia has corporate sponsorship from a variety of companies and organisations including Dairy Australia. For a full list of sponsors see .au/corporatepartners/
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