Protein is a building material for the human body, all the cells of our body consist of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which 11 the body is able to produce itself, while the remaining 9 are indispensable 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 in order to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a shortage will be tremor 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 vegetable proteins. Thanks to products from low content fat can be easily lost overweight. In case there is a need to gain muscle mass, then proteins should be with high content amino acids. Many believe that protein is only needed by athletes to increase muscle, but proteins are needed for the functioning of the body as a whole. It is involved in the work of the stomach, liver, hair strengthening, immune, endocrine system.
For proper growth and the development of our body needs food. All our organs need oxygen, vitamins, trace elements and water, which we get from food. Important components are carbohydrates, fats and of course proteins. It is they who will give us strength and endurance, energize, provide thermoregulation, form new cells, support normal level blood sugar. So: what is protein food and what are these products? How much to eat for weight loss or gain muscle mass?
Signs of protein deficiency
- difficulty concentrating;
- susceptibility to infections;
- hair loss;
- sleep disorders;
- stratification of nails;
- dry skin.
Protein deficiency is accompanied by hypo- and avitaminosis, iron deficiency anemia, lack of zinc in the body. There are bowel dysfunctions and thyroid gland, develops hormonal imbalance, amyotrophy.
List of animal protein foods
Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly absorbed, 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, while pork and lamb are prohibited. Milk is better to choose fat-free or with a minimum percentage of fat. Here is a list of animal protein foods:
All of 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 that 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 it is necessary for proper functioning. nervous system. In addition, red meat and egg yolks contain zinc and iron, while 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 lean 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 rigidity of the meat depends on the strength of such a bond. So fish belongs to the most tender meat, animals to hard meat. The human body metabolizes different types of meat in different ways. So minced meat different types animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:
- Choose lean meats.
- Choose fish or chicken over red meat.
- Don't fry the meat in a pan, but steam, grill, or oven it.
- Do not abuse meat broths - they have little protein, but 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 easily and qualitatively absorbed by the body, contains methionine and phenylalanine. But the yolks contain many useful lipids, vitamins (except C) and trace elements, 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 participate in important metabolic processes organism.
Harm of animal protein
Excessive consumption of such products can lead to metabolic disorders, weakening of the immune system and human heart. In addition, the abuse of red meat provokes the development oncological diseases and causes cancer. During the treatment of cardiovascular diseases and digestive system, doctors recommend abandoning animal proteins. In addition, constipation and bad smell from mouth.
List of plant protein foods
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. Nevertheless, both types of protein cannot be neglected. So vegetarians do not get the necessary amino acids contained in meat products. For example, 100 g of beef contains 20% necessary norm fat and 30% the right cholesterol, but soy 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 foods plant origin:
- String 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 a stone - 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 lack the essential amino acid methionine. Proteins of plant origin can only be absorbed by 60%, and animal origin - by 80%. Cereals, legumes, lentils, mushrooms and soybeans are the protein leaders in the plant category. If you use a variety of protein foods along with fiber, you can not only increase the digestibility of protein, but also avoid the process of decay of food residues in the body. Cook cereals in milk, because vegetable proteins are absorbed much better after being cooked.
Harm of vegetable protein
Any product has its pros and cons, and it depends on the amount of consumption and the balance of nutrition. For example, vegetable protein does not contain essential amino acids, vitamin B and a sufficient amount of iron. Without eating animal proteins, you will decrease the level of saturated lipids, carbohemoglobin in the blood. You will tire quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal disruptions in women may begin. A bean diet will lead to bloating.
fast squirrels
Fast proteins are very useful for athletes, as they quickly restore strength and energy, help you feel more alert and help you gain muscle mass. For assimilation fast proteins the body needs only 60-80 minutes. After this time, they break down into amino acids and get straight into the cells.
List of fast protein foods in the table:
| Protein Source | Amount of protein | split ratio |
| Cheese | 25 | 1 |
| pink salmon fish | 25 | 0,9 |
| Chicken | 20-28 | 0,9 |
| Lean beef | 26 | 0,9 |
| Egg | 13 | 1 |
| Kefir, milk | 3-3,6 | 1 |
Slow squirrels
Slow proteins are broken down by the body for a long time, help to lose weight and not feel hungry. They break down to amino acids in 6-8 hours, contain few calories, and more energy is needed to break them down. Therefore, they are often consumed for dinner 2-3 hours before bedtime, then the body will have enough night time to digest food, and fully enrich the muscles with amino acids.
List of slow proteins in food in the table:
Protein food - food list
Above, we gave a list of protein foods with their content of calories, fats, carbohydrates and protein. Here is another table of protein foods with protein content per 100 grams of product:
- Egg powder - 45.0;
- Brynza - 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 shish kebab - 22.9;
- Servelat - 24.0;
- Smoked salmon - 25.4;
- Macaroni - 10.0–11.3;
- Beefsteak - 28.8;
- Sausage mince - 15.2;
- Curd - 14.0–18.0;
- Boiled veal - 30.7;
- Ham - 14.3.
Protein foods for muscle gain
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 coming from food exceeds the amount spent. But this does not mean that if you eat a lot of protein food and lie on the couch, your muscles will begin to grow on their own. Eating protein in your diet is a must for proper nutrition, but you should also not forget about counting calories for both weight loss and muscle gain. Wherein daily workouts required.
In order for the protein from food to be well absorbed, be sure to consume a lot of pure water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of the total diet. 70% are distributed between protein products:
- raw eggs;
- boiled egg white;
- fat-free cottage cheese;
- boiled chicken meat (breast without skin);
- boiled squid;
- low-fat sea fish;
- nuts, beans.
Carbohydrates and fats are preferable to receive from:
- natural yogurt;
- kefir;
- oatmeal, buckwheat boiled in water (without sugar, oil and salt);
- vegetables, low-calorie fruits (grapes, bananas, potatoes and pears are not allowed).
The norm of protein intake for athletes is 2 g per 1 kg of body weight.
- Start consuming protein from the minimum daily rate 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.
The required diet of protein products can be compiled independently according to the table above. For example, in daily diet athlete weighing 85 kg, must include: 0.5 kg chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 l of fat milk. You can alternate fish, legumes, etc. Calorie content for gaining muscle mass should be increased by almost 2 times. Only in combination with exhausting strength training a rapid increase in muscle mass is possible. You can get more information about protein nutrition for athletes from the video:
Protein digestibility table
Protein Source Digestibility Ratio
| Milk | 100% |
| Isolated soy protein Supro | 100% |
| Beef | 92% |
| Fish | 92% |
| Other isolated soy protein | 92% |
| Mechanically deboned 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, 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. Avoid eating raw eggs.
- Dairy products - milk, kefir, natural yogurt, cottage cheese, low-fat sour cream.
- Cereal products, cereals, wholemeal bread.
- Sea fish - salmon, sardines, anchovy, hake, scallops. Canned food should be discarded.
- Lean chicken or turkey meat, fish, beef.
The effect of protein on the body of a pregnant woman:
- provides normal development fetus;
- performs 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 the processes of lactation,
- 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.
- favorably affects the intestinal microflora,
- improves blood supply to the fetus.
If future mom eating for two, this contributes to a set 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. Spinach, avocados, and bananas are great fruits and vegetables (but not good for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower seeds and pumpkins. Peanut butter it is also rich in protein, but it is also not suitable for weight loss, but it is quite suitable for gaining muscle mass.
Among vegetarians, seitan is a popular product, which is made from wheat gluten absorbing the flavors of dishes that are being cooked nearby. One hundred grams of this "meat" contains 57 g of protein and is an excellent substitute for duck or chicken meat. Soy tofu is also important for the vital functions of the body and for weight loss. It can be fried, added to soup, mashed, etc.
Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but the protein in it is about 7 g / 100 g.
We also recommend that vegetarians consume quinoa, zucchini, hummus, black beans, green pea. From them you can cook many dishes, showing imagination. All these products contain a minimum of fat and are very good for weight loss.
The right combination of protein with other products
If you decide to sit on protein diet you don't have to think that eating protein alone will solve your problem overweight. There are foods that, when combined with protein, can add to your extra pounds. Therefore, follow these combinations:
- eggs plus beans;
- eggs plus potatoes;
- eggs plus corn;
- eggs plus wheat;
- soy plus millet;
- milk plus rye.
Eat simple rules, compliance with which will allow you to save healthy animal protein in the diet without compromising health and figure:
- If meat is present in the diet, its amount should not exceed 1/3 of total vegetables - Golden Rule Chinese cuisine.
- Raw (not heat-treated) vegetables contribute to better absorption of protein.
- Do not combine two or more types of foods high in animal proteins.
- Do not combine proteins with sugar.
- Forget about meat with potatoes and butter, especially fried.
Both fast and slow proteins are needed by those who are losing weight, and those who are gaining muscle mass, or just want to be healthy. Remember - healthy combination animal and plant food and calorie compliance will achieve the desired result!
What can replace animal protein?
If you are not going to become a vegetarian, or just want to observe Great Lent, then you cannot completely refuse protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in the first place - the main competitor to meat in terms of the amount of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced seaweed and cereal seeds. Sesame will make up 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 for the period of Great Lent or the temporary cancellation of animal proteins, and increase the size of portions to make up for necessary for the body daily protein intake.
Low Protein Foods - List
Foods low in protein do not beneficial action on the body, but it is not recommended to completely exclude them from the diet.
So, which foods are low in protein:
- marmalade - 0 grams;
- sugar - 0.3 grams;
- apples - 0.4 grams;
- raspberries - 0.8 grams;
- raw russula - 1.7 grams;
- prunes - 2.3 grams.
Protein is often called a constructor human body. Indeed, it is a 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 “bricks” that make up muscle mass. However, not all protein that enters the body is of high quality, and therefore it is worthwhile to figure out which products contain high-quality protein.
First of all, it must be understood 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 kinds squirrel.
1. Serum
Whey is a natural complete protein derived from cow's milk. You can find it in food additives for athletes. It is especially useful for those who practice enhanced training. This is the so-called "fast" protein, which is easily digested and quickly absorbed by the body, which means that it instantly provides it with the necessary amino acids for muscle growth. That is why it is best to use whey immediately after class. In addition, this organic substance works great in tandem with carbohydrates. In addition, by studying animal organisms, scientists came to the conclusion that whey stimulates the process of burning fat in the muscles and liver. This protein is rich in leucine, an amino acid that promotes the burning of subcutaneous fat.
2. Casein
Casein - This protein is also obtained from cow's milk. Often it can 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 the start of the 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 It is considered an incomplete protein, as it is obtained from plants, and more specifically, from soybeans. Such a protein is not able to 100% meet the needs human body, which seeks to increase muscle and build strength. However, soy should not be discounted, because its protein is an excellent alternative for those who are allergic to protein. cow's milk. However, in terms of quality soy protein, it does not stimulate the growth of muscle tissue as actively as cow's milk protein.
4. Egg white
Egg white - in the past, this protein (ovalbumin) was considered the best and highest quality protein that could be found in sports nutrition. However, in terms of price, this product is more expensive than all the others, which led to a decrease in interest in it.
What foods contain high-quality protein
Drawing a conclusion from the above, it is safe to 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 products, such as cottage cheese and low-fat cheeses. In addition, a lot of protein is found in poultry, fish, beef, offal, especially in the liver. As for the inferior, that is, vegetable protein, it can be found in cereals, soybeans, Brussels sprouts and lentils. It is these products that should always be in the diet of athletes. Health to you and sports success!
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 useful 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?
Enriching your diet with protein-rich foods 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, fitness enthusiasts, and 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 a day he should include about 140 grams of protein in his food. Studying the list of foods that contain a lot of proteins, you can see 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 proteins should generally be 40% of the total food intake. This is one of the keys to good nutrition.
Protein is very important to eat for physically active people, because it is able to restore the expended energy of a person. When an excess of protein occurs in the body, it does not turn into fat and does not lead to the appearance of 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 harm the human body if consumed in excess. Therefore, harm to the body is possible only in the case of the formation of excess protein in the body. This is due to the fact that only the necessary need for proteins is easily absorbed by the body. The rest needs to be recycled. This process requires the participation of calcium. If it is not enough in the body, it will be drawn from the bones. Constantly exceeding the norm of protein can lead to a number of unpleasant diseases. For example, osteoporosis.
It is very important to study the composition of proteins in foods for another reason. Their excess leads to unnecessary stress on the kidneys. When eating food with a high content of animal protein, it is worth remembering that cholesterol enters the body along with it, which adversely affects the human body.
To avoid all of the above side effects, you need to add proteins to the 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 vegetable protein are very important for the body. The list of products containing it should start from the first. Animal protein is also called a complete protein. This is due to the content of a complete amino acid complex in it.
Foods containing high amounts of animal protein are meat products. Their list starts with chicken and turkey. Every 100 grams of chicken or turkey meat contains about 20 grams of protein. From these products, it is easily digestible. In addition, these two types of meat are considered dietary due to their low calorie content. They must 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 gets absorbed a lot. harder 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 in a stew.
There are other foods that contain large amounts of animal proteins. It's fish and seafood. It is a storehouse of protein and other useful trace elements. Any fish is easily digested by an organism that assimilates everything useful material. Supporters healthy eating Be sure to include this type of protein-containing foods 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 system. Protein in food products, that is, in cereals in this case, is present in varying amounts. But it is absorbed equally well.
Buckwheat groats contain 12% vegetable proteins. It is very beneficial for the body. Oat groats no less useful and comes second in the list in terms of protein content. It has 11 grams of protein per 100 grams of cereal. Wheat groats are on the same position as oatmeal. It also contains 11 grams of protein.
Completing the list of cereals rich in protein is rice and corn. They have 7-8% protein content.
Porridges are very useful for the human body, but when adding them to the diet, it is worth remembering that carbohydrates are the main part of them.
Protein in eggs
When it comes to protein-containing products, the question of how much protein is in one egg is considered natural.
Chicken eggs can be different size and weight, but on average two eggs make up 100 grams of total weight. Accordingly, one egg can contain about 50 grams of mass. 100 grams of such a product accounts for 17% of proteins. This means that one egg contains about 8.5 grams of protein.
It is from this product that protein is absorbed best. 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
Foods 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 and the protein content in it may vary slightly. It is recommended to add fat-free cottage cheese to the diet.
Hard cheese is made from cottage cheese. But the protein content in it is twice as much. 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 the diet in small quantities.
The table of proteins in products contains information that milk consists of only 5% of them, despite the fact that cottage cheese and cheese are its derivatives.
Other High Protein Foods
There are other favorites in terms of protein content. What foods are high in protein? First of all, it is soy, 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 exercise.
If your goal is to lose weight or vice versa to gain muscle mass, then you definitely need to pay attention to foods rich in protein. With the help of protein, you will be able to gain weight mainly due to muscle mass, and not to swim in fat.
Every cell in our body consists of protein, it is part of every organ and every tissue, in addition to this, 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 foods rich in protein. Protein (protein) in the body breaks down into amino acids, and already in this form is absorbed by the intestines. Proteins (in the form of amino acids) are part of the blood, are components hormonal system, thyroid gland, affect the growth and development of the body, regulate water and acid-base balance organism.
As you already understood, for muscle growth you need to eat foods high in protein with a complete set of amino acids, so in this article I will only list the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.
From this article you will find out which foods are high in protein with a complete amino acid set.
You'll learn which foods are high in protein and the absolute amount of protein in each food, what makes each protein source unique, as well as the biological value and other characteristics of protein sources that will benefit your body. the main task of this material is to give you maximum information about high-protein foods and talk about how they affect muscle gain.
biological value
For each protein source in the article, their biological value (BC) is given, 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. In essence, 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. The following are foods that are high in protein and have a very high biological value and a complete set of amino acids.
Foods high in protein
- Energy value 113 kcal
- Biological value: 79
- Proteins 23.6 g
- Fats 1.9 g
- Carbohydrates 0.4 g
Protein:
Chicken breast is high in protein and is used in any diet to gain muscle mass. The main advantage of chicken meat is its high biological value of 79 and low cost compared to other protein sources. Chicken meat without skin and bones is on average 25% protein. This meat is easy to cook, but 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 meat without skin, because the skin contains the main part of fats and cholesterol, so eat 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 acids, which are needed for the flow of 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. There are many ways to prepare such a product.
Its main advantage is the minimum content of connective fibers, mostly represented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is easier to digest by our body. The only thing is to give up smoked fish.
Any fish is suitable for nutrition of an athlete, but in terms of price-quality ratio best option- tuna. This fish is an excellent source of protein that can be bought 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 the help of 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 (protein) content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from food, but they play a very important role in the development and functioning of the human body, they have a particularly tangible effect on the formation and strengthening of the immune system.
Meat from different parts mascara has different properties and nutrients. You can find many recipes for minced beef or minced meat. When choosing meat, always buy lean cuts so you don't add calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.
To get enough amino acids to get the maximum anabolic effect on the muscles, you need to include beef in your diet at least two to three times a week.
Eggs
Nutritional value in 1 pc.
- Energy value 160 kcal Biological 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, second only to whey protein. The biological value of eggs reaches a fantastic value - 88-100. In addition to protein, eggs are rich in omega-3s. fatty acids, increase the efficiency of the immune response and accelerate the recovery of the body after heavy strength training.
The bulk of the protein in an egg is found in its protein. 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 a large amount of other sources of "bad" cholesterol, and then you are not afraid of any problems.
If you are very afraid of cholesterol or you have problems with it, then you can safely eat 2 yolks at a time and throw the rest away (but I would not do that). Separating the yolk from the protein is not difficult, and you get protein highest quality with a complete set of amino acids. If you buy eggs in a supermarket, then raw and it is better not to use.
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
calories and the nutritional value quail eggs
Quail eggs calories - 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 forbidden to eat chicken eggs. They do not contain cholesterol and there are no contraindications for eating. And also quail eggs never have salmonellosis.
Despite its size, a quail egg (it weighs only about 10 g) contains more than four times more vitamins, minerals(phosphorus, potassium, iron, etc.) and amino acids than in a chicken egg. Studies have 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 contribute to the normalization of 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, gallbladder, 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 and on. The therapeutic effect of eating shells is obvious, especially for strengthening bones, teeth and hair in children. The use of powder from the shell of quail eggs practically does not give side effects in the form of deposits in the joints and in the organs of the urinary system.
A distinctive property of quail eggs is the 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 the type of product
Dairy products are an excellent source of protein, but their lack of great content fat. Therefore, it is better to choose skim milk and cottage cheese, foods rich in 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 skimmed milk your body receives 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 the processes of 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
- Fats 1 g
- Carbohydrates 10 g
Highest protein content in protein powders. Whey concentrate protein shakes contain 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their own 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 content, as well as additional substances, including enzymes, which improve digestion and protein absorption. I wouldn't recommend eating protein powder alone. Need to combine sports nutrition with regular food for 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 single out 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, you need to use different sources of protein to gain muscle mass. This way you can maintain an optimal anabolic environment in your body.
Time of protein intake
In order for the protein obtained from food to be absorbed and spent on building new muscle fibers, and not on restoring energy costs after training, you need to choose the right time to eat. High-protein foods should be consumed when the body needs them most. The daily rate of protein should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein just before bed. Because we grow when we sleep, which means that the material for muscle growth is needed most of all at night.
But do not forget to feed the body with carbohydrates and vitamins. Energy is needed for any process that occurs in the body, will be physical activity or building new muscle mass. And vitamins are needed for a better flow of all processes, because they act as catalysts. Without enough calories (if there is no excess of calories consumed over 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 norms
There are certain daily allowance protein needs, which limit protein intake and set clear limits on the amount of protein eaten per day, so as not to worsen well-being.
So, 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 55, then even 27.5 g.
But if you are actively involved in fitness or classify yourself as a strength athlete, then the weight ratio of protein should be increased to 2 or even 3 grams per day.
Hello friends! Today we are 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 will not reveal all the cards in order to save some intrigue.
So, everyone pricked up their ears and prepared to absorb megabytes useful information.
Protein-Rich Foods: Theoretical Foundations
It just so happened that bodybuilding is not only a blunt pulling of glands, but also 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), this is a normal phenomenon, and it is due to the fact that initially the human diet is depleted in this nutrient. And the introduction of a new habit - to eat more foods rich in protein, is a rather unpleasant and unhurried process.
In general, if we raise the statistics, then the majority (about 80% ) "simulators" and fitness young ladies do not grow (in terms of increasing muscle volume), because their diet lacks quality (high protein and low fat) protein products. The answers to these and many other questions are the subject of our today's note.
Note:
Before diving into the theory powerfully, I would like to remind the “new” and already experienced visitors and readers that our pantheon already has one entry dedicated 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 proceed to its logical continuation.
So, I would like to start with a brief "historical" information about the protein.
Protein Rich Foods: The Truth About Protein
Protein (protein / protein) from the point of view of a bodybuilder is a building block for creating new muscle structures. It is a fundamental nutrient in the nutrition of an athlete (and not only), on which the muscles are based. In food sources, protein is in the form of amino acids. (raw material for building proteins), which are interchangeable, irreplaceable (not synthesized by the body) and conditionally essential.
Visually, the classification is as follows.
Very common 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 lifestyle life, should include foods rich in protein in their 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 thinking about: “how to build muscle?”, You must first consider your diet, replacing various simple carbohydrates (bread, cookies, rolls, etc.) for protein.
Most begin their training adventures from the bulldozer (I was impatient and went) and in the end (after the lapse of 2-3 months and no visible results) on classes with iron clogged. And this happens because, even after a well-conducted workout, it’s not building material that is thrown into the furnace of the body, but the usual diet. (potatoes, sausages, bread, etc.). Or is the 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 to choose the right protein-rich foods. Not many people know how to wisely buy groceries in stores or supermarkets. The following tips will help you stay properly full all the time.
Council number 1. Protein mix
When choosing a building nutrient, always aim for a combination of animal and vegetable proteins. If you are actively engaged in the construction of 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, ryazhenka, varenets), cheese and milk;
- Protein sources from vegetables, grains, fruits, and nuts are incomplete. They lack one or more of the amino acids needed to make 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 information about the composition of the product (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 larger the value, the better (at low fat content).
Compare two products that were on the same fish store shelf.
Council number 2. Soya
Soy is a complete form of protein, a good alternative to animal protein from red meat. Include foods like soybeans or tofu in your diet. This will significantly increase your protein levels.
Council number 3. Food rating
Many types of protein (e.g. nuts, beans, whole grain) include alimentary fiber(fiber). It helps to digest food better and gives a longer feeling of satiety. 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.
Council number 4. bypass
In every possible way avoid various semi-finished products rolled up in cans or in vacuum packaging. Often, to extend their service life, various chemicals are added there. (preservatives, class E additives, etc.). Also avoid various sausages and sausages. In fact, there is much less meat (protein) in them than stated by the manufacturer.
Council number 5. Balance
Keep a balance between the amount of carbohydrates and protein consumed. On average, the latter should account for 25-30% , and for carbohydrates - about 55-60% . Food rich in protein allows you to control weight, pushing back the feeling of hunger.
Council number 6. Changes
It is very problematic to take and change the usual diet for so many years at a time. Therefore, smoothly and gradually introduce new eating habits. For example, replace Ground beef for turkey or sausage chicken breast. Change the ways of cooking - instead of frying, simmer on water or cook on the grill, microwave and 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, use up to 3-4 eggs every day.
Council number 7. Meal Schedule
All your efforts to choose foods rich in protein will be in vain if you do not learn how to manage your diet. To do this, you need to keep a food diary in which to prescribe at what time and what dish you have to hamster. Such a system will exclude various snacks and long breaks between meals.
Tip #8. Ingenuity
Whatever strong-willed person you are, sometimes there come moments when you want to quit eating right and eat to the fullest :). To avoid such breakdowns, periodically experiment with your diet - try new foods (combinations), new recipes and dressings.
So, everything seems to be here, 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 sensitive about nutrition, and always the most a large number of I devote time to choosing the right, including protein, products. In fact, now my choice is always predetermined, because. I know which gastronomy contains the most protein, but in the past I pored over studying the packaging and reading the ingredients.
In general, it is customary to isolate the following sources of protein (presented in descending order of value).
Now let's go through the highest protein foods of each protein source.
Protein Rich Foods: Protein Sources
No. 1. Meat and poultry
Many consider meat, due to its fat content, to be a poor source of protein, on the one hand it is. But on the other hand, who is stopping you from choosing low-fat varieties of it. Include in your diet the following types meat:
- lean beef (steak, beef stroganoff);
- chicken (breast, fillet);
- turkey (fillet);
- rabbit meat;
- deer meat.
Note:
In all further figures, the following designation is adopted: through a fraction, the protein content / fat content in 100 gr product.
No. 2. Fish and seafood
Fish is perhaps the best source of essential amino acids needed for muscle repair and growth. It contains six times more protein than dairy, making it one of the richest sources of building material. Keep this in mind and include the following types of fish and seafood in your diet:
- tuna (natural);
- salmon (fish fillet);
- sardines;
- mackerel;
- anchovies;
- mullet;
- tilapia;
- shrimps;
- squids;
- 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 (like potatoes) contain a large amount. Therefore, it is necessary to competently approach the choice of such products.
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 since 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 muscle building. High in calcium and vitamin D, dairy products are the perfect post-workout snack.
Include in your diet:
- eggs (chicken, quail);
- cottage cheese (low fat or up to 5% ) ;
- kefir (fat-free);
- milk (cow fat-free);
- 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 has more protein, some research suggests 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 nutritional nutrients, not just protein. Therefore, always rely on the base - and you will always be properly and usefully fed.
Well, in conclusion, as promised, a little scientific.
Protein Rich Foods: What the Science Says
IN 2012 year in research center Pennington (USA) one Scientific research regarding protein, calories and weight gain. In the course of it, unusual results were obtained, which said that weight gain depended on the number of calories consumed, and not on the amount of protein consumed.
Most nutritionists believe that proteins, fats and carbohydrates contained in the human diet have greater value on weight gain than the number of calories consumed with food. This study proved otherwise.
During it 25 experimental rats of brave people were imprisoned in the metabolic ward for a period 12 weeks. The volunteers had to eat about 1000 extra calories per day over and above 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% ) recovered slightly less. 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.
All differences in weight between people are most likely due to miscellaneous expenses energy for activities and keeping warm (protein causes higher heat loss).
Results Say Low-Protein Diet Caused Loss of Muscle Mass (which is bad for an athlete). Besides, no big difference between diets containing 15% protein and above 25% ) . The study also showed that higher protein diets won't help a person lose weight unless they cut back on their calorie intake. Calories have highest value in weight gain, and their reduction is consistent with 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, whole grains.
Afterword
Another note written, today we continued to deal with nutritional issues and talked about high protein foods. After reading, you only have to do one thing - hit the grocery store and stock up on the full right products. Well, with this you will already be fine without me, bon appetit!
PS. Whoever writes a comment will perpetuate himself in history!
P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed :) .
With respect and gratitude, Dmitry Protasov.