Protein is a building material for the human body, all the cells of our body are made of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which the body can produce 11 itself, while the remaining 9 are essential for us. With a lack of just one amino acid, protein synthesis slows down and the body begins to extract it from its own tissues to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a deficiency will be tremors of the hands and fingers, weakness and trembling in the muscles.
Protein is part of DNA and enzymes, and therefore it should be in our diet every day, regardless of age or gender. At the same time, the diet of protein foods should be varied and include both animal and plant proteins. Thanks to products with low content fat can be easily lost overweight. If there is a need to gain muscle mass, then the proteins should be with high content amino acids. Many believe that protein is only necessary for athletes to increase muscle mass, but proteins are needed for the functioning of the body as a whole. It is involved in the functioning of the stomach, liver, hair strengthening, immune, endocrine system.
For correct height and the development of our body requires nutrition. All our organs need oxygen, vitamins, microelements and water, which we get from food. Important components are carbohydrates, fats and of course proteins. They are the ones who will give us strength and endurance, charge us with energy, provide thermoregulation, form new cells, and support normal level blood sugar. So: what is protein food and what products are they? How much should you consume for weight loss or gain? muscle mass?
Signs of protein deficiency
- difficulty concentrating;
- susceptibility to infections;
- hair loss;
- sleep disorders;
- splitting of nails;
- dry skin.
Lack of protein is accompanied by hypo- and avitaminosis, iron deficiency anemia, lack of zinc in the body. Disorders of intestinal functions and thyroid gland, develops hormonal imbalance, amyotrophy.
List of animal protein products
Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly digested, but have a lot of fat, which is not always good for weight loss. That is why during a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat milk or with a minimum percentage of fat. Here is a list of animal protein products:
All these proteins are easily digestible, in addition, they are closer in composition to the proteins contained in the human body. Dairy products contain fast proteins - 9 amino acids, which our body is not capable of producing on its own. And meat, in addition to protein, contains vitamin B12, which is not found in plant foods, but is necessary for proper functioning nervous system. In addition, red meat and egg yolks contain zinc and iron, and dairy products contain calcium and leucine, which are necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development cardiovascular diseases and obesity. For this very reason, it is better to choose low-fat varieties meat.
The most famous protein food- this is meat, or rather the muscle tissue of animals, fish or poultry, which consists of interconnected fibers. The toughness of the meat depends on the strength of this bond. So the most tender meat includes fish, the toughest meat includes animals. The human body metabolizes types of meat differently. So minced meat different types animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:
- Choose lean meats.
- Prefer fish or chicken to red meat.
- Do not fry meat in a frying pan, but cook it by steaming, grilling or oven.
- Do not overuse meat broths - they contain little protein, and fat and harmful substances a lot of.
When choosing milk, you should pay attention to its fat content. The higher it is, the less protein will enter your body. Egg chicken protein is absorbed by the body easily and efficiently, contains methionine and phenylalanine. But yolks contain many useful lipids, vitamins (except C) and microelements, but they should be limited to 1-2 per day. The average protein content in a chicken egg is almost 12 g for every 100 g. The calorie content of eggs is low, but they are involved in important metabolic processes body.
Harm from animal protein
Excessive consumption of such products can lead to metabolic disorders, weakening of the immune system and the human heart. In addition, excessive consumption of red meat provokes the development oncological diseases and causes cancer. During treatment of cardiovascular diseases and digestive system, doctors recommend giving up animal proteins. In addition, constipation and bad smell from mouth.
List of plant-based protein products
Vegetable protein products are very important when losing weight, because unlike animal protein foods, they do not contain fat and cholesterol, but they are not very well absorbed. However, both types of protein should not be neglected. Thus, vegetarians do not receive enough essential amino acids contained in meat products. For example, 100 g of beef contains 20% required norm fat and 30% the right cholesterol, soybeans cannot boast of this - there is no cholesterol in it, and only 1% fat. At the same time, soy contains the best composition of amino acids, as well as glutamine and arginine, which increase the body's endurance.
List of protein products plant origin:
- Green and red beans
- Peanut
- Lentils
- Buckwheat
- Semolina
- Sunflower, flax and pumpkin seeds
- Millet
- Almond
- Peas, chickpeas
- Pistachios
- Hazelnut
- Walnuts and Brazil nuts
- Bread and bakery
- Mushrooms
- Apples and pears
- Berries
- Millet
- Garlic
- Green peas and green vegetables
- Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers
- Algae and seaweed
- Oranges and other citrus fruits
- Pineapples
- Fruits with pits – apricots, peaches, cherries, avocados
- Tofu (bean curd)
- Edamame (young green beans)
- Sesame
- Seitan (gluten)
- Spirullina (microalgae)
- Dried apricots and prunes, dates
- Papaya and kiwi
- Soy milk
Nuts are high in vitamins, fiber, minerals and antioxidants, but they lack the essential amino acid methionine. Proteins of plant origin can be absorbed only by 60%, and of animal origin by 80%. Cereals, legumes, lentils, mushrooms and soy are the protein leaders in the plant category. If you consume a variety of protein foods along with fiber, you can not only increase the digestibility of protein, but also avoid the process of rotting food debris in the body. Cook cereals with milk, because vegetable proteins are absorbed much better after being cooked.
Harm of vegetable protein
Any product has its pros and cons, and this depends on the amount of consumption and nutritional balance. For example, vegetable protein does not contain essential amino acids, vitamin B and sufficient iron. By not consuming animal proteins, the level of saturated lipids and carbohemoglobin in your blood will decrease. You will get tired quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal imbalances in women may begin. A diet of legumes will lead to bloating.
Fast squirrels
Fast proteins are very useful for athletes, as they quickly restore strength and energy, help you feel more energetic and promote muscle gain. For assimilation fast proteins the body needs only 60-80 minutes. After this time, they break down into amino acids and go straight into the cells.
List of fast protein products in the table:
| Protein source | Amount of protein | Splitting factor |
| Cheese | 25 | 1 |
| Pink salmon fish | 25 | 0,9 |
| Chicken | 20-28 | 0,9 |
| Beef lean | 26 | 0,9 |
| Egg | 13 | 1 |
| Kefir, milk | 3-3,6 | 1 |
Slow proteins
Slow proteins take a long time to be broken down by the body, helping you lose weight and not feel hungry. They break down to amino acids in 6-8 hours, contain few calories, and their breakdown requires more energy. Therefore, they are often consumed for dinner 2-3 hours before bedtime, then the body will have enough time at night to digest food and fully enrich the muscles with amino acids.
List of slow proteins in food in the table:
Protein foods - food list
Above we gave a list of protein foods with their calories, fats, carbohydrates and protein content. Here is another table of protein foods with protein content per 100 grams of product:
- Egg powder - 45.0;
- Cheese cheese - 18.0;
- Hard and processed cheese - 23.4-29.0;
- Cheesecakes, casserole - 16.4-18.9;
- Liver pate - 18.0;
- Canned meat - 15.0-20.0;
- Cutlet, chop - 20.0;
- Soy protein isolate - 90.0;
- Ham - 22.6;
- Lamb kebab - 22.9;
- Cervelat - 24.0;
- Smoked salmon - 25.4;
- Pasta - 10.0–11.3;
- Beefsteak - 28.8;
- Sausage mince - 15.2;
- Cottage cheese - 14.0–18.0;
- Boiled veal - 30.7;
- Ham - 14.3.
Protein foods for gaining muscle mass
To gain muscle mass, protein nutrition is used. Here you need to understand that muscle mass begins to increase only when the amount of energy supplied by food exceeds the amount expended. But this does not mean that if you eat a lot of protein foods and lie on the couch, your muscles will begin to grow on their own. Eating protein in your diet is essential for proper nutrition, but you also shouldn’t forget about counting calories for both weight loss and muscle gain. Wherein daily workouts required.
To ensure that protein from food is well absorbed, be sure to consume plenty clean water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of the total diet. 70% is distributed between protein products:
- raw eggs;
- boiled egg white;
- low-fat cottage cheese;
- cooked chicken meat (breast without skin);
- boiled squid;
- lean sea fish;
- nuts, legumes.
It is preferable to get carbohydrates and fats from:
- natural yogurt;
- kefir;
- oatmeal and buckwheat cooked in water (without sugar, oil and salt);
- vegetables, low-calorie fruits (grapes, bananas, potatoes and pears are not allowed).
The protein intake rate for athletes is 2 g per 1 kg of weight.
- Start consuming protein at the minimum daily value for athletes – 1.5 g per 1 kg of body weight.
- If no effect is observed, increase the rate to 2-2.5 g of protein.
You can compose the required diet of protein products yourself using the table above. For example, in daily diet athlete weighing 85 kg, must be included: 0.5 kg chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters of fat milk. You can alternate with fish, legumes, etc. Calorie intake to gain muscle mass should be increased almost 2 times. Only in combination with debilitating strength training rapid gain of muscle mass is possible. You can get more detailed information about protein nutrition for athletes from the video:
Protein Digestibility Chart
Protein Source Digestibility Rate
| Milk | 100% |
| Isolated soy protein Supro | 100% |
| Beef | 92% |
| Fish | 92% |
| Other isolated soy protein | 92% |
| Mechanically separated poultry meat | 70% |
| Canned beans | 68% |
| Oats | 57% |
| Rice | 54% |
| Peanut | 42% |
| Corn | 42% |
| Wheat gluten | 27% |
Protein foods for pregnant women
The diet of the expectant mother should be balanced and include vitamins and minerals. To ensure a healthy pregnancy and proper development of the fetus in daily menu pregnant women must have protein:
- Quail and chicken eggs. You should avoid eating raw eggs.
- Dairy products - milk, kefir, natural yogurt, cottage cheese, low-fat sour cream.
- Grain products, cereals, wholemeal bread.
- Sea fish - salmon, sardines, anchovy, hake, scallops. Canned food should be avoided.
- Lean chicken or turkey meat, fish, beef.
The effect of protein on the body of a pregnant woman:
- provides normal development fetus;
- plays a transport role in transmission nutrients, calcium and iron;
- strengthens the immune system (protein products are the main antibodies against viruses and bacteria);
- ensure optimal functioning of the coagulation and anticoagulation systems,
- prepares the mother's body for breastfeeding,
- responsible for lactation processes,
- strengthens the mammary glands, uterus and placenta, preparing the body for childbirth,
- contribute to the regulation of hematopoietic function, protects the mother’s body from anemia.
- has a beneficial effect on the intestinal microflora,
- improves blood supply to the fetus.
If future mom eating for two, this contributes to the gain of fat mass, which negatively affects childbirth and can even affect the health of the child.
How to replace animal protein for vegetarians?
Vegetarians are advised to include lentils in their diet. soya beans, broccoli, onion, asparagus, red pepper, couscous and wheat germ. Among fruits and vegetables, spinach, avocado and bananas are great (but they are not suitable for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower and pumpkin seeds. Peanut butter It’s also rich in protein, but it’s also not suitable for losing weight, but it’s quite suitable for gaining muscle mass.
A popular product among vegetarians is seitan, which is made from wheat gluten, absorbing the flavors of dishes that are being prepared nearby. One hundred grams of this “meat” contains 57 g of protein and perfectly replaces duck or chicken meat. Soy cheese tofu is also important for the functioning of the body and for weight loss. It can be fried, added to soup, pureed, etc.
Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but its protein content is about 7 g/100 g.
We also recommend that vegetarians eat quinoa, zucchini, hummus, black beans, green pea. You can prepare many dishes from them, showing your imagination. All these products contain a minimum of fat and are very good for weight loss.
The right combination of protein with other foods
If you decide to take protein diet, then you don’t need to think that eating protein in itself will solve your problem overweight. There are foods that, when combined with protein, can add extra pounds. Therefore, follow these combinations:
- eggs plus beans;
- eggs plus potatoes;
- eggs plus corn;
- eggs plus wheat;
- soybeans plus millet;
- milk plus rye.
Eat simple rules, compliance with which will allow you to maintain healthy animal protein in your diet without compromising your health and figure:
- If meat is present in the diet, its amount should not exceed 1/3 of total number vegetables – Golden Rule Chinese cuisine.
- Raw (not heat-treated) vegetables promote better protein absorption.
- Do not combine two or more types of foods high in animal proteins.
- You should not combine proteins with sugar.
- Forget about meat and potatoes and butter, especially when fried.
Both fast and slow proteins are needed by those who are losing weight, those who are gaining muscle mass, or simply want to be healthy. Remember - healthy combination animal and plant food and observing calories will allow you to achieve the desired result!
How to replace animal protein?
If you are not going to become a vegetarian, or just want to observe Lent, then you cannot completely give up protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in first place - the main competitor to meat in terms of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced seaweed and cereal seeds. Sesame will compensate for the lack of calcium - the amount in it is the same as in animal food. Natural milk with its vitamin D and B12 will replace soy or rice milk. It would not be superfluous to include vitamins during Lent or temporary abolition of animal proteins, and increase the portion size to replenish necessary for the body daily protein requirement.
Low Protein Foods List
Low protein foods have no effect beneficial effect on the body, but completely excluding them from the diet is not recommended.
So, what foods are low in protein:
- marmalade – 0 grams;
- sugar – 0.3 grams;
- apples – 0.4 grams;
- raspberries – 0.8 grams;
- unprocessed russula – 1.7 grams;
- prunes – 2.3 grams.
Protein is often called a constructor human body. Indeed, it is high molecular weight organic matter, also called protein, is vital for the body, as it is responsible for the growth and renewal of all its tissues. Protein should be present in the diet of every person, but it is especially necessary for people who are actively involved in sports, because proteins are the “building blocks” that make up muscle mass. However, not all protein that enters the body is of high quality, and therefore it is worth understanding which products contain high-quality protein.
First of all, it is necessary to understand that the quality of a protein means the efficiency with which this substance is used in the process of tissue formation. In this regard, consider the advantage various types squirrel.
1. Serum
Whey is a natural complete protein obtained from cow's milk. You can find it in food additives for athletes. It is especially useful for those who practice intensive training. This is the so-called “fast” protein, which is easily digested and quickly absorbed by the body, which means it instantly provides it with the necessary amino acids for muscle growth. That is why it is best to use the serum immediately after exercise. In addition, this organic substance works great when paired with carbohydrates. In addition, by studying animal organisms, scientists came to the conclusion that whey stimulates the process of burning fat in muscles and liver. This protein is rich in leucine, an amino acid that helps burn subcutaneous fat.
2. Casein
Casein – This protein is also obtained from cow's milk. It can often be found in protein supplements. This protein is considered “slow” because, once in the stomach, this substance is slowly transferred to the muscles and acts with some delay. Based on this feature, it should be consumed before starting a workout. In addition, both whey and casein are rich in an amino acid called glutamine, which strengthens immune system and promotes muscle building.
3. Soy protein
Soy protein – this product is considered an incomplete protein, as it is obtained from plants, and more specifically, from soybeans. Such protein cannot satisfy 100% needs human body, which aims to increase muscle size and build strength. However, you should not discount soy, because its protein is an excellent alternative for those who are allergic to protein cow's milk. However, if we talk about quality indicators soy protein, it does not stimulate muscle growth as actively as cow's milk protein.
4. Egg white
Egg white - in past times, this protein (ovalbumin) was considered the best and highest quality protein that could be found in sports nutrition. However, the price of this product is more expensive than all others, which has contributed to the decline in interest in it.
What foods contain high-quality protein?
Drawing a conclusion from the above, we can confidently say that along with sports nutrition, an athlete who wants to build muscle mass needs to consume more milk and dairy products, especially low-fat ones, for example, cottage cheese and low-fat cheeses. In addition, a lot of protein is found in poultry, fish, beef, and offal, especially in the liver. As for incomplete protein, that is, vegetable protein, it can be found in cereals, soybeans, Brussels sprouts and lentils. These products should always be included in the diet of athletes. I wish you health and success in sports!
Each product contains three important components. These are proteins, fats and carbohydrates. A person who thinks about his health should highlight special place in your diet for the most beneficial of them - proteins. By eating foods with the highest protein content, you can improve your health, make your appearance more attractive and even lose weight. This nutrient is the basis of life and the building material of the body.
Why is it important to eat high protein foods?
Eating your diet with foods that contain plenty of protein is important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-protein nutrition is recommended for professional athletes, people involved in fitness, and also for children.
Supporters of a healthy lifestyle and quality nutrition should know that their daily requirement in proteins is calculated based on weight. For every kilogram of human weight per day there should be 2 grams of protein. That is, if a person weighs 70 kilograms, then he should include about 140 grams of protein in his food per day. Studying the list of foods that contain a lot of protein, you will notice that some of them are quite high in calories, while others, on the contrary, provide very little energy. This fact should also be taken into account when choosing the right diet.
On the other hand, according to experts, the daily requirement for protein should generally be 40% of the total food. This is one of the keys to rational nutrition.
Protein is very important for physically active people to consume because it can restore a person’s expended energy. When excess protein occurs in the body, it does not turn into fat and does not lead to extra pounds, unlike carbohydrate foods.
Before the main table of proteins in products is described, it is worth paying attention to negative qualities protein food.
Harm from protein foods
As you know, fats, carbohydrates, and proteins can be harmful to the human body if consumed in excess. Therefore, harm to the body can only be caused if excess protein is formed in the body. This is due to the fact that only the required protein is easily absorbed by the body. The remainder must be processed. This process requires the participation of calcium. If there is not enough of it in the body, it will be drawn from the bones. Constantly exceeding the protein norm can lead to a number of unpleasant diseases. For example, to osteoporosis.
It is very important to study the composition of proteins in foods for another reason. Their excess leads to extra stress on the kidneys. When consuming foods high in animal protein, it is worth remembering that along with it cholesterol enters the body, which has a detrimental effect on the human body.
To avoid all of the above side effects, you need to add proteins to your diet depending on the needs of your body. It is worth paying attention to the total calorie content of a product containing a lot of protein. It is found in large quantities in meat products, eggs, cheese and cottage cheese, cereals and some other products.
Both animal and plant protein are very important for the body. The list of products containing it should start from the first. Animal protein is also called complete protein. This is due to the content of a complete amino acid complex in it.
Products containing protein in large quantities of animal origin are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. It is easily digestible from these products. In addition, these two types of meat are considered dietary due to their low calorie content. They definitely need to be added to balanced diet.
Products with the highest protein content can also include another type of meat - beef. There are about 25 grams of protein per 100 grams of beef meat. But it is much more digestible more complicated by the body. That is why it is better to eat it boiled.
A large amount of protein is found in beef, pork or lamb liver. About 18 grams per 100 grams of product. It is recommended to use it stewed.
There are other products that contain large quantities of animal proteins. This is fish and seafood. It is a storehouse of protein and other useful microelements. Any fish is easily digested by the body, which absorbs everything useful material. Supporters healthy eating You should definitely include this type of protein-containing product in your diet.
Protein in cereals
Protein is found in a number of cereals. In addition, each of them is useful for the good functioning of the digestive organs. Protein in food products, that is, in cereals in this case, is contained in different quantities. But it is absorbed equally well.
Buckwheat consists of 12% proteins of plant origin. It is very beneficial for the body. Oat groats no less useful and comes second on the list in terms of protein content. It contains 11 grams of protein per 100 grams of cereal. Wheat groats are in the same position as oatmeal. It also contains 11 grams of protein.
Rounding out the list of protein-rich cereals are rice and corn. They contain 7-8% protein content.
Porridges are very beneficial for the human body, but when adding them to the diet, it is worth remembering that the bulk of them are carbohydrates.
Protein in eggs
When it comes to protein-containing products, the natural question is how much protein is in one egg.
Chicken eggs can be different sizes and weight, but on average two eggs make up 100 grams of total weight. Accordingly, one egg can contain about 50 grams of mass. Per 100 grams of this product there are 17% proteins. This means that one egg contains about 8.5 grams of protein.
It is from this product that protein is best absorbed. Its calorie content is quite low. Chicken eggs also contain many useful acids that are involved in important metabolic processes in the human body.
Protein in cheese, cottage cheese and milk
Products with the highest protein content are also cheese and cottage cheese. Each of them is worth considering separately.
Cottage cheese contains about 14% protein. It is very beneficial for the body. It is high in calcium, which in some cases may be required for protein processing. Depending on the fat content of the cottage cheese, the protein content in it may vary slightly. It is recommended to add low-fat cottage cheese to your diet.
Hard cheese is made from cottage cheese. But its protein content is twice as high. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that hard cheese is very high in calories, and you need to add it to your diet in small quantities.
The table of proteins in products also contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cottage cheese are its derivatives.
Other High Protein Foods
There are other favorites for protein content. What foods have a lot of proteins? Primarily soybeans, lentils and Brussels sprouts.
Knowing how much protein is in one egg, 100 grams of meat, cottage cheese, cheese, various cereals, you can easily create a balanced diet that will help the body effectively build muscle tissue, lose extra pounds and restore energy after physical activity.
If your goal is to lose weight or, on the contrary, gain muscle mass, then you definitely need to pay attention to protein-rich foods. With the help of protein, you can gain weight mainly due to muscle mass, and not gain fat.
Every cell in our body consists of protein, it is part of every organ and every tissue; in addition, it is diverse, it can play a role enzymes And hormones.
The human body contains 22 amino acids: 9 essential and 13 non-essential, which it can synthesize itself, and the essential ones can only be obtained from food rich in protein. Protein (protein) in the body breaks down into amino acids, and in this form is absorbed by the intestines. Proteins (in the form of amino acids) are part of the blood and are components hormonal system, thyroid gland, influence the growth and development of the body, regulate water and acid-base balance body.
As you already understand, to grow muscles you need to eat high protein foods with a full range of amino acids, so in this article I will only provide the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.
From this article you will learn which foods contain a lot of protein with a full set of amino acids.
You will learn which foods are rich in protein and the absolute amount of protein in each product, what makes each protein source unique, and I will also focus on the biological value and other characteristics of protein sources that will benefit your body. the main task This material is to give you as much information as possible about high-protein foods and tell you how they affect muscle gain.
Biological value
For each protein source, the article lists their biological value (BC), so you need to understand what it means. Biological value is the actual amount of protein that remains in the body and is used for protein synthesis. Essentially, BC shows how much protein your body can use for muscle growth. Biological value varies from 50 to 100%, and the higher it is, the better. Below are foods that contain a lot of protein, and they have a very high biological value and a complete set of amino acids.
High protein foods
- Energy value 113 kcal
- Biological value: 79
- Proteins 23.6 g
- Fat 1.9 g
- Carbohydrates 0.4 g
Protein:
Chicken breast is a product that contains a lot of protein; it is used in any diet to gain muscle mass. The main advantage of chicken is its high biological value of 79 and low cost compared to other sources of protein. Chicken meat without skin and bones consists of an average of 25% protein. This meat is easy to prepare, but it is best boiled or baked with seasonings.
Chicken can be used as an addition to any dish or eaten simply with vegetables at any time of the day, which is very convenient. I recommend that you consume at least one serving daily, which equals 150-300 grams of the product. It is better to buy and cook chicken without the skin, because the skin contains the bulk of the fat and cholesterol, so eat the breasts.
Fish
- Energy value 78 -165 kcal
- Biological value: 83
- Proteins 17-25 g
- Fats 0.7-8 g
- Carbohydrates 0.1 g
Protein: 25 grams per 100 grams of product (25%)
Fish is an excellent product rich in proteins and omega-3 fatty polyunsaturated acids, which are necessary for many important processes in organism. Fish is a powerful catalyst for protein synthesis in the body; it is very easily absorbed by the body and, in fact, it is almost ready for absorption of amino acids. That is, the body will not need to spend a lot of energy to digest it. Like chicken, fish consists of 25% protein, but its biological value is higher - 83. This product can be prepared in many ways.
Its main advantage is the minimal content of connective fibers, mostly presented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is more easily absorbed by our body. The only thing is to give up smoked fish.
Any fish is suitable for feeding an athlete, but in terms of price/quality ratio best option– tuna. This fish is an excellent source of protein that can be purchased in a can at an affordable price. Tuna also has its drawbacks; it has a specific fishy smell and taste, but this problem is easily solved with lemon, seasonings or sauce.
Beef
Nutritional value per 100 g of product
- Energy value 254 kcal
- Biological value: 80
- Proteins 28.8 g
- Fat 16.8 g
- Carbohydrates 0 g
Protein: 28.8 grams per 100 grams of product (25%)
Beef is a high-protein product with a protein content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from diet, but they play a very important role in the development and functioning of the human body, and have a particularly significant effect on the formation and strengthening of the immune system.
Meat from different parts carcass has different properties and nutrients. You can find many recipes for minced beef or minced beef. When choosing meat, always buy lean cuts to avoid adding calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.
To obtain a sufficient amount of amino acids for maximum anabolic effect on muscles, you need to include beef in your diet at least two to three times a week.
Eggs
Nutritional value per 1 pc.
- Energy value 160 kcalBiological value: 88-100
- Proteins 12.7 g
- Fat 11.5 g
- Carbohydrates 0.8 g
Protein: 12.7 grams per 100 grams of product (approximately 11%)
Eggs are the second best source of quality protein, ranking second just behind whey protein. The biological value of eggs reaches a fantastic value - 88-100. In addition to protein, eggs are rich in omega-3 fatty acids, increase the effectiveness of the immune response and accelerate the body’s recovery after heavy strength training.
The bulk of the protein in an egg is contained in its white. But by eating whole eggs, you increase the mass fraction of protein and get additional nutrients. True, the yolk contains significant amount cholesterol, so you can only eat protein. Or you need to make sure that your diet does not contain large amounts of other sources of “bad” cholesterol and then you will not be afraid of any problems.
If you are very afraid of cholesterol or have problems with it, then you can safely eat 2 yolks at a time and throw away the rest (but I would not do that). Separating the yolk from the white is not difficult, and you will get protein highest quality with a full set of amino acids. If you buy eggs in a supermarket, it is better not to eat them raw.
Quail eggs
Nutritional value per 100 g of product
- Energy value 168 kcal
- Biological value: 88-100
- Proteins 11.9 g
- Fat 13.1 g
- Carbohydrates 0.5 g
Calorie content and the nutritional value quail eggs
Calorie content of quail eggs - 168 kcal.
Protein in quail eggs 11.9 g per 100 grams of product
Useful properties of quail eggs
Quail eggs are hypoallergenic dietary product. Unlike chicken eggs, quail eggs do not cause side effects even in people who are prohibited from eating chicken eggs. They contain no cholesterol and there are no contraindications for consumption. And quail eggs never develop salmonellosis.
Despite its size, a quail egg (weight is only about 10 g) contains more than four times more vitamins, minerals(phosphorus, potassium, iron, etc.) and amino acids than in a chicken egg. Research has shown that, unlike a chicken egg, a quail egg contains five times more phosphorus, seven times more iron, six times more vitamin B1 and 15 times more vitamin B2. Quail eggs help normalize metabolism, improve blood circulation, digestion, strengthen the immune system, help restore weakened organs, improve memory and development mental abilities children are useful in the treatment of diseases of the kidneys, liver, eyes, heart, nervous system, gall bladder, pancreas, stomach and other organs and systems.
These eggs can be eaten whole, because the shell contains useful substances: calcium, phosphorus, zinc, copper, iron, the list goes on. The therapeutic effect of eating shells is obvious, especially for strengthening bones, teeth and hair in children. Consumption of quail egg shell powder has virtually no side effects in the form of deposits in the joints and organs of the urinary system.
A distinctive property of quail eggs is their ability to positively influence the reproductive functions of the human body.
Dairy
Nutritional value per 100 g of product
- Energy value 31-408 kcal
- Biological value: 80
- Proteins 3-30 g
- Fats 0.1-28 g
- Carbohydrates 0.1-5.3 g
Protein: varies depending on product type
Dairy products are an excellent source of protein, but they lack great content fat Therefore, it is better to choose skim milk and cottage cheese, products rich in high-quality protein, without excess fat. These foods are rich in protein, contain virtually no fat, and are an excellent source of calcium. With each serving of cottage cheese or skim milk your body receives from 150 to 350 mg of calcium, and calcium strengthens bone tissue and prevents the development of diseases of the musculoskeletal system. It is very important to remember that calcium plays an important role in muscle contraction.
Whey protein (sports nutrition)
Nutritional value per 100 g of product
- Energy value from 110 kcal
- Biological value: 104 - 159
- Proteins from 80 g
- Fat 1 g
- Carbohydrates 10 g
The highest protein content is in protein powders. Protein shakes made from whey concentrate contain 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their advantages: they are convenient to take at any time, simply by diluting it in a shaker with water or milk. There are different mixtures with different protein contents, as well as additional substances, including enzymes, that improve digestion and absorption of protein. I would not recommend eating protein powder alone. Need to combine sports nutrition with regular food to achieve maximum effect.
Diversity is the key to success
All protein sources are good in their own way, and even those that are not included in this list due to full content amino acids in their protein. Therefore, it is difficult to identify one best source of protein for muscle growth. At least because everyone different organisms, and someone, for example, is not able to digest dairy products at all or is allergic to eggs. Therefore, to improve protein synthesis in your body to gain muscle mass, you need to use different sources of protein. This way you can maintain an optimal anabolic environment in your body.
Protein intake time
So that protein obtained from food can be absorbed and spent on building new muscle fibers, and not on restoring energy costs after a workout, you need to choose the right time to eat. High-protein foods should be consumed when the body especially needs them. The daily protein intake should be distributed evenly throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein shortly before bed. Because we grow when we sleep, which means that material for muscle growth is needed most at night.
But don’t forget to fuel your body with carbohydrates and vitamins. Energy is needed for any process occurring in the body. physical activity or building new muscle mass. And vitamins are needed for better performance of all processes, because they act as catalysts. Without sufficient quantity calories (unless the number of calories consumed exceeds the number of calories expended), you will not be able to grow and increase muscle mass. And without vitamins, all processes will be slowed down or will not occur at all.
Protein intake standards
There are certain daily norm protein needs, which limit protein intake and set clear limits for the amount of protein eaten per day, so as not to worsen your well-being.
Thus, WHO (World Health Organization) recommends eating 0.5 g of protein per kg of body weight per day. So, if you have 60 kg, you should consume no more than 30 g of protein per day, and if you have 55, then 27.5 g.
But if you are actively involved in fitness or consider yourself to be a strength athlete, then the protein weight ratio should be increased to 2 or even 3 grams per day.
Greetings, friends! Today we're looking at protein-rich foods. From it you will learn everything about the usefulness and necessity of this nutrient, learn how to choose the right protein products, and also get acquainted with... I won’t reveal all my cards in order to maintain some intrigue.
So, everyone pricked up their ears and got ready to absorb megabytes useful information.
Protein-Rich Foods: Theoretical Framework
It just so happens that bodybuilding is not only about stupidly pulling weights, but also about a responsible approach to nutrition. However, the vast majority of people visiting Gym, negligently (not clothes :)) relate to nutritional issues, and in particular to the main building element for muscles - protein. You should not blame them (you) for this, this is a normal phenomenon, and it is due to the fact that initially the human diet is depleted in this nutrient. And introducing a new habit - consuming more protein-rich foods - is a rather unpleasant and slow process.
In general, if you look up the statistics, then the majority (about 80% ) “gym girls” and fitness ladies don’t grow (in terms of increasing muscle volume), because their diet lacks quality (high protein and low fat) protein products. Our article today is devoted to the answers to these and many other questions.
Note:
Before powerfully plunging into the theory, I would like to remind “new” and already experienced visitors and readers that in our pantheon there is already one entry devoted to building and nutritional issues, and it sounds like this. Therefore, I strongly recommend that you first familiarize yourself with this creation, and only then move on to its logical continuation.
So, I would like to start with a brief “historical” information about protein.
Protein-Rich Foods: The Truth About Protein
From a bodybuilder’s point of view, protein is the building block for creating new muscle structures. This is a fundamental nutrient in the diet of an athlete (and not only) on which muscles are based. In food sources, protein is in the form of amino acids (raw material for building proteins), which are replaceable, irreplaceable (not synthesized by the body) and conditionally irreplaceable.
Visually, the classification looks like this.
Very often in literature (especially foreign) You can find the following image of essential amino acids.
Those people who want to gain “good” weight (not fat), build muscle or just lead healthy image life, you should include protein-rich foods in your diet. This is due to the fact that protein is one of the main factors for muscle repair and growth. A diet consisting (including) of high-protein foods is the basis for building a harmonious body.
Therefore, it is very important to understand, especially for beginners, that before you even think about “how to build muscle?”, you must first think through your diet, replacing various simple carbohydrates (bread, cookies, rolls, etc.) for protein.
Most people start their training adventures from scratch (impatient and went) and in the end (after the lapse of 2-3 months and no visible results) I miss training with iron. And this happens because, even after a well-done workout, what is thrown into the body’s furnace is not building material, but the usual diet (potatoes, sausages, bread, etc.). Or quality (percentage squirrel) and the amount of protein consumed does not reach the bar for triggering growth mechanisms.
Protein-rich foods: how to choose the right one
Now let's look at how you need to choose the right protein-rich foods. Not many people know how to wisely buy food in stores or supermarkets. The following tips will help you stay properly full at all times.
Tip #1. Protein mix
When choosing nutritional building blocks, always strive for a combination of animal and plant proteins. If you are actively engaged in building your body, then you should consume 1,5 gr (women) and 2 grams (men) of protein per kilogram of body weight. Always remember that:
- animal proteins are more complete proteins. They contain all the necessary amino acids to create new protein structures in your body. Animal proteins include: poultry, fish, meat, eggs, dairy products (kefir, fermented baked milk, Varenets), cheese and milk;
- Protein sources from vegetables, grains, fruits and nuts are incomplete. They lack one or more amino acids needed to create new proteins. The body uses them by breaking them down into individual amino acids. The latter are then combined with other amino acids (from other products) to create new building blocks;
- always read the product ingredients information (the nutritional value) On the other hand, sometimes the most expensive product does not mean the most useful. Position “amount of proteins in 100 gr” - the higher the value, the better (low fat).
Compare two products that were on the same fish shelf in the store.
Tip #2. Soybeans
Soy is a complete type of protein, a good alternative to animal protein from red meat. Include foods such as soybeans or tofu in your diet. This will significantly increase your protein levels.
Tip #3. Food rating
Many types of protein (eg nuts, beans, whole grain) include alimentary fiber(fiber). It helps digest food better and gives you a longer feeling of fullness. On the other hand, some protein foods (whole milk, beef) contain saturated fats, which lead to clogged arteries. Choose healthier protein alternatives, such as lean meats (poultry) and skim milk.
Tip #4. Avoid
Avoid in every possible way various semi-finished products rolled up in jars or vacuum packaging. Often, to extend their service life, various chemicals are added. (preservatives, class E additives, etc.). Also avoid various sausages and sausages. In fact, they contain much less meat (protein) than stated by the manufacturer.
Tip #5. Balance
Keep a balance between the amount of carbohydrates and protein you consume. On average, the latter should account for 25-30% , and for carbohydrates - about 55-60% . Protein-rich foods help control weight by staving off hunger.
Tip #6. Changes
It is very problematic to change your usual diet for so many years at once. Therefore, smoothly and gradually introduce new eating habits. For example, replace Ground beef for turkey or sausage chicken breast. Change your cooking methods - instead of frying, simmer or grill, a microwave and a double boiler will also help you. Use instead whole eggs only egg whites, excluding bad cholesterol from the diet.
Note:
In fact, concerns about excess cholesterol from chicken eggs greatly exaggerated. You can calmly, without a second thought, consume up to 3-4 eggs every day.
Tip #7. Meal schedule
All your efforts to choose protein-rich foods will be in vain if you do not learn to manage your diet. To do this, you need to keep a food diary in which you write down at what time and what dish you will eat the hamster. This system will eliminate various snacks and long breaks between meals.
Tip #8. Ingenuity
No matter how strong-willed a person you are, sometimes there come moments when you want to stop eating right and eat to the fullest :). To avoid such breakdowns, periodically experiment with your diet - try new products (combinations), new recipes and dressings.
So, here, it seems, that’s all, let’s move on to the highlight of the program, namely...
Protein-rich foods: what are they?
I don’t know about you, but I am very scrupulous about nutrition issues, and always the most a large number of I devote time to choosing the right products, including protein products. In fact, now my choice is always predetermined, because... I know which gastronomy contains the most protein, but I used to pore over studying the packaging and reading the ingredients.
In general, it is customary to highlight the following protein sources: (presented in descending order of value).
Now let's go through the highest protein foods from each protein source.
Protein Rich Foods: Protein Sources
No. 1. Meat and poultry
Many people consider meat, due to its fat content, to be a bad source of protein, on the one hand this is true. But on the other hand, who is stopping you from choosing low-fat varieties? Include in your diet the following types meat:
- lean beef (steak, beef stroganoff);
- chicken (breasts, fillet);
- turkey (fillet);
- rabbit meat;
- deer meat.
Note:
In all further figures, the following notation is used: the protein content/fat content in 100 g product.
No. 2. Fish and seafood
Fish is perhaps the best source of essential amino acids necessary for the repair and growth of muscle tissue. It contains six times more protein than dairy products, making it one of the richest sources of building material. Remember this and include the following types of fish and seafood in your diet:
- tuna (natural);
- salmon (fish fillet);
- sardines;
- mackerel;
- anchovies;
- mullet;
- tilapia;
- shrimps;
- squid;
- lobsters;
- milk.
No. 3. Fruits and vegetables
Fruits and vegetables are an excellent source of protein and other essential nutrients. They contain fiber and many vitamins that the body needs to function properly. However, it must be remembered that many vegetables (eg potatoes) contain a large amount. Therefore, it is necessary to approach the selection of such products with knowledge.
Include the following types of fruits and vegetables in your diet:
- Chinese fuzhu (soy asparagus);
- tofu;
- soya beans;
- beans;
- brown rice;
- spinach;
- asparagus;
- avocado;
- banana.
No. 4. Nuts and seeds
In addition to being relatively high in protein, nuts and seeds are also rich in fats that are good for the brain and nervous system. And because before 60% human brain consists of good fats, then include the following types of seeds and nuts in your diet:
- pumpkin seeds;
- sunflower seeds;
- (peanut butter);
- almond;
- hazelnut;
- walnuts;
- Brazilian nut.
No. 5. Eggs, cheese and dairy products
Eggs are an excellent source of protein (egg white) for building muscle mass. High in calcium and vitamin D, dairy products are an ideal post-workout snack.
Include in your diet:
- eggs (chicken, quail);
- cottage cheese (low fat or up to 5% ) ;
- kefir (low fat);
- milk (low fat cow);
- skimmed milk powder;
- cheese (Oltermani 9% , Adam).
Note:
Protein-rich foods and their effects on the human body have been the subject of numerous studies and many scientific reports. Even though meat contains more protein, some studies suggest that it's better to eat more fruits and vegetables because they contain fiber and other vital nutrients.
When compiling your food basket, it is important to remember that your diet should be balanced in all nutrients, and not just in proteins. Therefore, always rely on the base - and you will always be well-fed and healthy.
Well, in conclusion, as promised, a little scientific.
Protein-Rich Foods: What Science Says
IN 2012 year in research center Pennington (USA) one was carried out Scientific research regarding protein, calories and weight gain. It produced unusual results that suggested that weight gain depended on the amount of calories consumed, not the amount of protein consumed.
Most nutritionists believe that proteins, fats and carbohydrates contained in the human diet have higher value on weight gain than the number of calories consumed in food. This study proved the opposite.
During it 25 laboratory rats of brave people were imprisoned in the metabolic ward for a period 12 weeks Volunteers were required to eat approx. 1000 extra calories per day beyond what they needed to maintain their weight. Their diets contained 5% , 15% And 25% calories from protein respectively.
All volunteers gained weight (which is not surprising), although the low protein group ( 5% ) gained slightly less weight. Most of the extra mass is fat. In the medium and high protein groups, people also gained muscle mass. The low protein group lost muscle.
Any differences in weight between people are most likely due to various expenses energy for activity and keeping warm (protein causes higher heat loss).
Results say low protein diet caused muscle loss (which is bad for an athlete). Besides, no big difference between a diet containing 15% protein and higher ( 25% ) . The study also found that higher protein diets will not help a person lose weight unless they reduce the number of calories they consume. Calories have highest value in weight gain, and their decrease is consistent with the results of other studies. Of course, the quality of the diet also matters: it is easier to reduce the number of calories consumed if a person eats a lot of vegetables, fruits, and whole grains.
Afterword
Another note is written, today we continued to deal with nutritional issues and talked about the topic - high protein foods. After reading, you have only one thing left to do - hit the grocery store and stock up on the right products. Well, you can handle this just fine without me, bon appetit!
PS. Whoever writes a comment will immortalize himself in history!
P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :) .
With respect and gratitude, Dmitry Protasov.