Products that do not contain protein. Fast and slow. Animal products as the main source of protein

Proteins, along with fats and carbohydrates, form the basis of human nutrition. Everything that enters the body in the form of food has a specific function.

Protein-rich foods are very important for growth and strengthening, as they are the building material for tissues and cells. How to build your diet so that the body does not lack them? Which Consider in this article.

Importance

In Greek, the word "protein" sounds like "protein". If we consider the literal translation, it turns out that this word means "the one that comes first." At least on the basis of this, conclusions can be drawn.

Great need human body in foods that are high in protein. In products of this kind, the need is no less than in the air, and this is not an exaggeration.

So, the main ones in the human body:

• Active participation in the processes of regeneration. Protein provides the basis for normal cell division.
• Active participation in metabolism. As a result, there is a tremendous effect on the nervous system.

The consequences of a lack of protein

If in childhood and youth a person permanent basis doesn't get his necessary minimum protein, this leads to irreversible consequences, among which:

• slow growth, in critical cases it is possible to completely stop it;
• hormonal imbalance;
• dystrophy;
• low level of immunity;
• problems with memory, the ability to perceive information;
• low level of performance.

According to this information, a person who ignores foods high in protein risks turning into a “vegetable” over time, depriving himself of the opportunity to lead a full life.

Protein composition

These substances of organic origin are composed of amino acids, which are divided into two categories:

• Interchangeable. There are significantly more of them - 80% of total. This type amino acids organism healthy person produces independently, without the involvement of "external" sources.
• Irreplaceable. More meager indicators - 20%. Here the body is powerless - it can get these amino acids only from food, where there is a lot of protein (table below).

Food

most important in the formation a complete diet human are proteins that are of animal origin. They are the ones that contain a large number of amino acids that cannot be replaced. They are also most fully absorbed by the body.

In addition, you can find products plant origin where there are many proteins.

More details in the tables below.

Foods rich in animal proteins:

Foods rich in plant proteins:

Thus, we have indicated the most popular foods with a lot of protein. The table, as you can see, even surpasses the "animal", but they are digested with less success.

Body needs

Each food product includes proteins, which differ in an individual set of amino acids. It is important to compose your menu so that everything you need comes in abundance. It is also necessary to understand that the food on your table should include animal products, where more protein(beef, eggs, fish, etc.). "Meat" protein in the total ratio should be at least one third in relation to the "vegetable".

In this case, the needs of the body are calculated individually, based on such parameters as:

• growth;
• age;
• physical activity;
• mental activity.

There are many complex formulas on the network by which you can calculate the exact need for proteins. But if you take it in general, then the following dependence will do, on the basis of which you will already choose foods that contain more proteins, based on your needs:

• child under 1 year - 25 grams;
• from 1 year to 1.5 years - 47.8 grams;
• from 1.5 to 3 years - 53.1 grams;
• from 3 to 4 years - 62.9 grams;
• from 5 to 6 years - 72.1 grams;
• from 7 to 10 years - 79.8 grams;
• from 11 to 13 years old - 95.8 grams;
• teenager from 14 to 17 years old - 98 grams;
• women during the gestation period - 110 grams;
• women during lactation - 125 grams;
• sexually mature women - 97 grams;
• sexually mature men - 120 grams;
• mature women engaged in heavy physical labor- 135 grams;
• sexually mature men engaged in heavy physical labor - 160 grams;
• men under 70 - 82 grams;
• women under 70 - 69 grams;
• men after 70 years - 76 grams;
• women after 70 years - 66 grams.

Protein for weight loss

Its role in dieting is difficult to overestimate, since:

At the same time, composing daily menu, it is worth approaching wisely even those foods that are rich in protein. For example, the same egg. Where is the most protein in an egg? The answer is obvious. In this case, the yolk contains about 6 grams of fat. Therefore, even when preparing an omelet with vegetables for breakfast, "cut" it into 1 yolk and this will make the dish more dietary.

Light meals rich in protein

Of course, based on the tables above, it is easy to understand which foods are rich in protein. But how to combine them so that it is not only tasty, but also healthy? Let's give some recipes.

Spicy omelet in the oven with cottage cheese:

Beat spices, herbs and cottage cheese until smooth. At first, the cottage cheese will be cut off - keep stirring. Pour the mixture into a non-stick pan and bake for 20 minutes or until the center of the omelette stops shaking.

Thus, you got a dish where there are a lot of proteins - about 30 grams per serving, and at the same time a maximum of 170 calories.

Coconut cheesecakes:

• fat-free spreadable cottage cheese - 200 grams;
• chicken egg - 1 pc;
• rice flour - 30 grams;
• coconut flakes - 12 grams;
• sweetener to taste (you can stevia);
• baking powder - a pinch.

Preheat the oven to 180°C.

Mix until smooth half with the rest of the products (where there are a lot of proteins, as you can see). Put the mass in the form of flattened balls on a baking sheet covered with baking paper, sprinkle with the remaining chips and bake until tender (about a third of an hour). You can apply.

Too much is bad

Despite the fact that proteins are an indispensable element of human nutrition, their excess can significantly harm. This is manifested everywhere under the influence of those so popular today that cut down the amount of fats and carbohydrates in the food eaten. Of course, such nutrition systems have a lot of advantages in the eyes of followers - you can eat without counting calories, be always full and still lose weight. However, all this beauty has back side, whose name is ketosis. In other words, excessive zeal at the supermarket shelves in the process of choosing food, where there is a lot of protein, is destructive. In products of this kind there are enough preservatives and additives that provide the necessary taste, minimizing the intake of carbohydrates with fats. If this diet becomes a way of life, then the constant breakdown of fats will lead to the release of acetone, which will poison the entire body. In particular severe cases even death is possible.

Protecting yourself from this is very simple - just stick to the basics healthy eating and balance.

Proteins (or proteins) are essential component nutrition, without which the process of a healthy metabolism is impossible. The main source of protein in the human diet is meat, which consists of 15-30% protein. However, if a person does not eat meat, from what products?

Buckwheat is the leader in terms of protein content in cereals (up to 10-12 g per 100 g of dry cereal), but only half of this protein will be absorbed by the body. On the other hand, there are many proteins in soy protein (up to 40-50 g per 100 g) - but isn't soy harmful to men's health due to the content of isoflavones?

Why and how is chicken meat, the most popular low-calorie fitness dish, harmful to health? Why is the diet dangerous?

Daily protein intake

About 30% daily calories nutrition - or approximately 1.5-2.5 g of protein per kg of dry body weight (1) . A man weighing 75 kg and with a 10% body fat level needs 100-170 g of protein per day. Women weighing 60 kg with 20% body fat - 70-120 g.

Exceeding this norm is permissible subject to low-carbohydrate sports diet, however, for muscle growth it is not at all necessary to use large doses protein. Latest Research show that with an excess of protein in the diet, the body simply.

Protein in dairy products

As protein-rich foods, the main alternative to meat and fish are cheese, cottage cheese and other dairy products. High-quality cottage cheese contains 15-20 g of protein per 100 g - a figure comparable to the protein content in meat. Among other things, milk protein It has high percent assimilation.

Most types of cheese contain up to 20-30 g of protein per 100 g, however, the content of animal fat in them is also high and reaches 20-30% - such products should be consumed in moderation. Rounding out the list is milk, which contains 2-5g of protein per 100g, or 7-12g of protein per large glass.

vegetable protein

It must be understood that the protein content in herbal products depends primarily not on the type of plant, but on what part of this plant is used for food. Fruits and seeds (nuts, beans), as well as grains (cereals, flour) contain much more protein than stems (broccoli) and roots (potatoes).

Fresh vegetables, fruits and berries contain minimal amount protein, since the basis of their mass is water, carbohydrates and. Even potatoes contain no more than 2-3 g of protein per 100 g, exactly like other vegetables. The protein content in lettuce leaves is almost zero.

Is soy bad for men?

Soybeans contain up to 50g of protein per 100g, twice the amount of protein in meat. For ease of use in food, the beans are usually processed, resulting in a textured soybean, known as "soybean meat".

Most of the concerns about the dangers of soy for men's health are associated with the content of isoflavones in it - substances similar to the female sex hormone estrogen. Although in theory isoflavones should lower testosterone levels, extensive Scientific research this is completely refuted.

In other words, it makes no sense to believe a figure like “7.2 g of protein per 100 g” - in reality, the protein content in a particular plant could be from 5 to 9 g, and the percentage of protein absorption for your body can only be found out after complex medical tests.

***

The leaders in protein content in plant foods are soy, beans and lentils. Soy protein has a high digestibility rate comparable to that of meat. The protein content in most cereals varies in the range of 10 - 12 g per 100 g of dry cereal, and the level of its absorption is 50 - 60%.

Scientific sources:

1. Protein Intake - How Much Protein Should You Eat Per Day?,
2. Protein Digestibility Corrected Amino Acid Score,

Protein products are essential for human nutrition and healthy body. Protein products can be of animal or vegetable origin, but the ratio of proteins to other food elements is preferably at least 25-30%.

Proteins are involved in building muscle, bone and connective tissue, provide timely regeneration, that is, tissue repair, carry oxygen and lipids with blood, support immunity and are simply necessary for a healthy and fulfilling life. It is important to note that the absence, as well as an excess of proteins, negatively affects the nutritional balance and human health. Nutritionists recommend 25-30% protein in a typical daily diet for a healthy adult. At the same time, it is permissible for this balance to change during the week, but it is unacceptable if during the week and more protein food is not enough or its excess persists. The typical norm of proteins of a modern city dweller should be in the amount of 1 g per kilogram of weight, with a strong physical activity 2 g is recommended for every kilogram of body weight. So, an adult man weighing 70-80 kg should receive at least 70-80 g of pure protein per day. If we take into account that the champions in protein content contain only about 20-25 g of protein per 100 g of their weight, then to replenish proteins, you need to eat about 400 g of meat, 5 eggs, 500 g of cottage cheese, 600 g of oatmeal or 1 kg 200 per day. g beans.

Of course, it makes no sense to eat the same protein products, it is enough just to diversify your diet and include in your diet small amounts of a wide variety of foods that contain proteins. For breakfast, you can eat scrambled eggs with beans or oatmeal with banana and cottage cheese, afternoon snack vegetable salad with lentil sprouts, a cheese sandwich and a milkshake or milkshake, and in the evening it’s good to dine with a meat or fish dish, or maybe Indian-style lentil dal. A rich selection of protein products in modern stores allows you to diversify your diet as much as possible and not get hung up on meat or cottage cheese.

Protein deficiency

The most common problem for residents of megacities is the lack of protein or its poor quality. Quality should be understood as a combination of protein with a large or predominant proportion of fat, such as sausage, proteins with difficult digestibility, such as legumes or fresh milk, canned food.

What contains protein

Fish
. Seafood
. Milk and dairy products (cheese, cottage cheese, kefir)
. Legumes

Milk

The simplest and effective source protein is milk. It is with mother's milk that the baby receives the necessary proteins and grows very quickly. An adult person needs less milk, and many simply cannot digest it. The fact is that in the adult state, the human body is deprived of those necessary enzymes that efficiently break down milk protein in childhood. So, if you feel heaviness in your stomach after a glass of milk, then it is most likely logical to replace fresh milk with fermented milk products. In this case, cottage cheese, cheeses, yogurt, kefir and others help. fermented milk drinks. Do not forget that in addition to high protein content, dairy products are also high in fat content. For example, in cheese and even more so in butter. Dairy products should not be avoided due to their fat content, normal moderation is sufficient.

Do not forget that powdered milk, which is widely used in Food Industry, as well as butter substitutes or low-calorie cheese products from vegetable fats, outwardly resembling dairy products due to the action of emulsifiers, are not related to milk, are not useful and do not contain valuable milk protein. Be careful not to let the packaging fool your mind. Eat only natural!

Meat

Meat is a very efficient and affordable source of protein. Meat contains 22 amino acids, of which 8 are not synthesized in the human body and are essential. There is only one plant product in the world that successfully competes with meat in terms of the quantity and quality of protein and amino acids - this is quinoa. But more about quinoa later.

The largest amount of protein is found in veal, venison, horse meat, buffalo and beef. Highly quality protein in turkey meat and slightly less in chicken.

Meat is easy to cook, highly digestible, and you need significantly less meat to get a serving of protein than legumes or cereals. best method cooking meat can be considered roasting or frying.

Whole pieces of meat (steaks) should be baked in an oven heated to 270-300 degrees for about 10-15 minutes, pouring fat and juices. If you are cooking a stew or baking meat with vegetables, lower the heating temperature to 220 degrees and increase the baking time to 70-80 minutes. A whole chicken or chicken should be baked for 60-90 minutes at 190-200 degrees, a duck for 120 minutes at 200 degrees or 180 minutes (3 hours) at 180 degrees. At high temperature cook the meat for a short time, when the temperature drops, increase the cooking time of the meat - this way all the tasty and healthy juices and the meat won't burn.

Roasting meat

The meat should be fried in a 1 cm layer of hot fat. The temperature of the fat is very high, and upon contact with the meat, it forms a thin crust on it, preventing the juices from flowing out of the meat. At the same time, the meat is fried evenly, remains juicy and tasty.

Meat cooking

Cooking - the least effective method cooking meat. In the process of cooking, most of the meat comes out into the broth. useful substances, so the most useful thing in boiled meat is the broth. However, you can cook in another way: lower small pieces of meat in a small amount of water (about 1-1.5 liters per 1 kg of meat) with spices over high heat under a lid. 15 minutes of cooking in this style is enough for the meat to be cooked, but not boiled.

Fish

Fish is an excellent source of protein. Fish meat protein is perfectly digestible, and high-quality fish fat much healthier than fat let's say pork. In countries where more fish are eaten, there are fewer cardiovascular diseases, and the elderly live to old age active and sane.

Seafood

Mussels, crabs, shrimp, oysters, clams, squids, octopuses and other scaleless marine edible animals are very rich in protein. The rules for selection and preparation are the same as for fish, with the difference that many seafood cook even faster - 2-3 minutes and you're done. Say, if you digest squid or mussels, they will look like rubber. Caviar can be included in the same category. Caviar is very rich in protein and other useful substances. The disadvantage of caviar is one - the high price.

An excellent source of protein. Each egg contains 12-13 g of pure protein. The main thing is not to forget that the yolks contain great amount fat and cholesterol. If you only need protein, separate it from the yolk and cook protein scrambled eggs or add liquid protein to soups.

Dairy products: cottage cheese, sour cream, kefir, cheese

The leaders in protein content among dairy products are cottage cheese and cheese. These products are easy to digest and very useful. Cottage cheese can be eaten without restrictions, but cheese is often high in fat and should be eaten in moderation. In the case of cheese, the good old rule applies: less is better. Eat quality cheese with high content fat, but in small portions. The fat content of real cheese from natural milk cannot be low due to the peculiarities of the production of this ancient dairy delicacy. But "low-calorie" cheese can become due to the use of milk powder and emulsifiers. In addition to the low price, there is also a low content of nutrients, including protein. Don't skimp on yourself and your family!

Sour cream, kefir, ayran, yogurt, buttermilk, kaymak, katyk, tan and other milk products also contain protein, but in a smaller amount due to the large volume of liquid. The fat content of the product does not affect the protein content, but low fat content often indicates the use of milk powder, in which the protein is of poor quality.

Legumes: peas, beans, lentils, chickpeas, mung beans

Most of the inhabitants of the Earth fill the need for proteins with the help of legumes. This is most of Asia, India, the Near and Middle East and African countries. Beans, in all their diversity, are the basis of the diet of billions of people who practice vegetarianism, and this fact simply cannot be ignored.

Legume protein is of lesser quality than animal protein, but if the diet is rich enough and includes milk, cereals, fruits, vegetables, herbs and spices, then legumes are enough for good nutrition. In Russia, peas have always been grown and cooked, which was one of the main sources of protein along with milk, cottage cheese, fish and oats.

Any legumes require simple, but binding rules cooking:
. Be sure to soak the beans in cold water. Beans and chickpeas - for 8-12 hours, peas for 6-8 hours, lentils and mung beans - for about an hour or you can not soak at all.
. After soaking, drain the remaining water and rinse the beans.
. Salt all beans at the end of cooking. If you salt them at the beginning of cooking, they will remain firm.

Legumes are ideally combined with vegetables, look good in soups, meat and fish dishes. Cold beans with scrambled eggs, bacon and toast is a classic English breakfast. In India, they cook dal - a spicy lentil soup with ghee and large quantity spices. Dal in India is called several dozen varieties of lentils. different colors and properties. Dal is cooked for an hour or more, lentils are boiled into puree, carrots, onions, spices and tomatoes are added to it. This is a very beautiful bright and tasty satiating dish rich in protein.

You will be surprised, but buckwheat, oats and pearl barley also have protein. At the same time, the quality of the protein is excellent, but its content is lower than in meat, fish, milk or beans. However, if we eat a good portion of buckwheat porridge, we get 25 grams of pure protein, and this is not so little, say, in a glass of kefir the same protein is only 8-9 grams.

In addition to buckwheat, there is a lot of protein in oatmeal and quinoa. if you love cereals, then pay attention to the traditional ones, which require 15-20 minutes of cooking, in such flakes there is a minimal impact on the grain and a high protein content. And if you boil oatmeal in milk, you get a double serving of protein. Do not forget that oatmeal contains many useful trace elements. Oatmeal is considered one of the traditional English breakfasts and if you look at how the British play football, then the love of oatmeal will no longer seem strange. A powerful influx of proteins for breakfast before a physically intense day allows you to effectively build muscle mass or just be in shape. And if you choose between sweet bun with jam and coffee, then oatmeal and a glass vegetable juice will be much more efficient.

The most interesting is the protein of the South American quinoa cereal. 100 g of quinoa contains almost 15 g of protein, which brings quinoa closer to meat. In addition to a large amount of protein, quinoa contains all essential amino acids found in meat and fish. It is the only non-animal-based food with complete proteins, making quinoa a unique plant-based protein source. Quinoa is cooked just like any other grain. Salt the water as little as possible. Quinoa tastes slightly salty. Quinoa can be eaten as a side dish or used in warm salads and stews.

Protein is also found in barley (barley), wheat, rye, rice and other cereals in different proportions, but in smaller quantities than in meat, fish, seafood, milk, cottage cheese, cheese and legumes. Unfortunately, the least amount of protein is found in fruits and vegetables.

Protein delusions

A typical example is sausage. In addition to meat, sausage contains fat, milk, soy and water. To get 20 grams of pure protein, you will have to eat 200 grams of smoked or half a kilo of boiled sausage, while the amount of fat will be critically high or even dangerous for the health of blood vessels and the heart. The same goes for substitute products. These can be milk drinks, curds, sweet yoghurts, mayonnaises and sauces that are not directly related to the products they imitate. Accordingly, the protein in them is critically small or not at all.

The choice of protein products is great, and its variety will allow you to indulge in good nutrition. More protein sources will protect against deficiency important elements contained in various food, be it meat, fish, milk, cereals or beans. Eat quality fresh protein foods and be healthy!

Alexey Borodin

There is no doubt that protein is the basis of life, because it is he who takes part in the construction muscle tissue the human body, helps to multiply, grow and increases the absorption of vitamins and minerals. Which foods have the most protein will be discussed in this article.

What is high in protein?

Depending on the source of origin, all food proteins can be divided into animal and vegetable. It is easy to find products from different categories, in which the amount of protein is approximately equal, for example, and beans in this respect can be compared to beef or pork. In this regard, fans of vegetarianism are sure that in order to maintain normal life, it is enough to eat only vegetable proteins, and animals can be abandoned, but not everything is so simple. Much depends on the degree of digestibility of proteins and each product has its own.

If you are interested in which foods have the most proteins, you should refer to the list below, compiled in descending order of digestibility:

• eggs and dairy products. Of the latter, cheese, cottage cheese, yogurt, milk can be distinguished;
• meat of mammals, poultry and fish, as well as soy. Of the former, veal, steak, turkey, beef, chicken, pollock, fish caviar, pink salmon, pike, pike perch, flounder can be distinguished;
• legumes and nuts;
• cereals - chickpeas, pasta, barley, millet, buckwheat, rice, barley groats.

Now it’s clear which plant foods have the most protein, but only half of it is absorbed from this food. If we take into account that women need 1 g of protein per 1 kg of weight, and men need 0.2 grams more, then it turns out that daily rate for women weighing 70 kg is 105 grams, and for men in the same weight class 126 grams. Considering which foods contain a large amount of protein, and it is worth compiling your daily ration. At the same time, the protein can be evenly distributed over 5 meals, and is not yet forbidden most give breakfast, lunch and dinner, for example, 20% for the first and last meals, 45% for lunch, and 5% for three snacks.

Meat and fish products Best for lunch but great for breakfast dairy products and eggs. The ideal snack is nuts, seeds, legumes. Vegetables can also contain protein to some extent. These include zucchini, asparagus, potatoes, Brussels sprouts, avocado, cucumber.

High-protein foods can be called the alpha and omega of a healthy diet without exaggeration. Without them, it is difficult to lose weight and almost impossible to get better - unless, of course, the goal is muscles, and not rolls of fat on the sides. Without them, the body will not be able to provide normal work internal organs. And food, poor in such important compounds, is unlikely to be truly satisfying. In other words, anyone who cares about his physical form and human health, there are many reasons not only to know high-protein foods by name, but also to regularly introduce them into your menu.
Protein is needed for more than just muscle growth.

What is the benefit of protein

In the scientific community, macromolecular organic compounds, which we simply call proteins, bear the proud title of guardians and organizers of life. And this is no accident. Once in the stomach with food, they are broken down into amino acids, which immediately begin to take an active part in physiological processes body:

• participate in the production of hormones;
• provide blood clotting;
• regulate the work nervous system(lack of protein affects coordination);
• affect the activity of the kidneys and liver;
• delivery nutrients to the cells is also administered by the protein;
• without it, neither the restoration of old tissues, nor the growth and construction of new ones, including muscles, is possible;
• it provides the body with energy;
• some proteins act as antibodies against various diseases and strengthening the immune system.

No need to think that proteins are only meat and cottage cheese!

Some of the amino acids can be synthesized by the body itself. But this part is small, so our body cannot do without regular replenishment of its reserves from the outside. And you can't do without a list high protein foods, which should be printed and hung on the refrigerator, or better, memorized - you will have to refer to it often.

Top 10: first assistant athletes

Let's spend a few more minutes on a little clarification. No food on earth consists solely of proteins; it will always contain a certain proportion of fats or carbohydrates, which can slow down the progress towards the goal if your task is not only a beautiful relief, but also losing weight. In this case, preference should be given to high-protein foods with low content fat and carbohydrates. On condition regular workouts the body will completely let them build muscle tissue and will not try to put them in the folds of the abdomen.

Knowing the secrets of a healthy diet, it is much easier to achieve your goals.

On the other hand, nutritionists say: a small amount of fats and carbohydrates will benefit the absorption of protein. So do not rush to clean out all the controversial dishes from the menu, leaving only the most high-protein foods without “frills” among the allowed ones. Variety has never harmed anyone, but fanaticism often does.

If your goal is weight loss

What to focus on for those who set themselves the task of losing a few kilograms, so that the muscles not only do not suffer, but also continue to increase in size?

1. Fish. It consists of a quarter of protein (100 g of the product contains 20-25 g of pure protein), is easily absorbed by the body and is full of fatty acids. polyunsaturated acids, needed by the body for normal life. It’s difficult to get better on fish, but if you are actively fighting for harmony or are on the cutting, choose lean varieties- tuna, trout, salmon - and often diversify your diet with seafood.

Fish can be safely included in any diet.

2. Meat. Here, the undisputed favorite of athletes and adherents of a healthy diet remains chicken breast. Like fish, it is almost a quarter protein with a minimum of fat and almost total absence carbohydrates, especially if you opt for chicken fillet without skin. Following the chicken is lean beef, rich in iron and zinc, which are important for men, rabbit meat and turkey meat. But pork and lamb let us down: a large amount of animal fat negates the benefits of the product.

Less fat and oil, more spices!

3. Liver. Diversify meat and fish meals by-products will help. The liver, for example, is comparable in protein content to meat, but there is little fat in it - even pork contains, at most, 5%.

Don't discount offal

4. Fat-free cottage cheese. This protein is long-digestible, so it is not recommended to eat it after a workout in order to close the protein-carbohydrate window. But during the day and in the evening, cottage cheese is always a welcome guest on your plate. Moreover, from every 100 g of the product you will receive 15-20 g of protein, which will be loaded with calcium, which strengthens bones and relieves muscle cramps.

Sugar is banned, but herbs and spices are allowed

If your goal is muscle

For those looking to bulk up, another list of foods will come to the rescue.

5. Legumes. This is a real record for protein content! Soy consists of almost half of it, and peas, beans and lentils, although they lag behind their “relative”, confidently hold second place - for every 100 g of the product there are about 20 g of the purest vegetable protein, as close as possible in composition to the fact that found in meat. However, it was not without a fly in the ointment here either: a third of soybeans are fats, and other legumes are full of carbohydrates.

Pea porridge is as satisfying as mashed potatoes

6. Cheeses. Pleasant taste, 20-35% protein, calcium ... What else is required from a product intended for sports nutrition? If cheeses had a little less fat, we would have an ideal source of protein. Alas, fat is sometimes present in equal proportions with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.

A slice of cheese, an unsweetened cracker - and the snack is ready

7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. No wonder they are present on the menu of any bodybuilder who diligently builds mass. True, fat in strong nucleoli is at least twice as much as protein, so you need to eat them with caution.

There is a lot of protein in peanuts, but in almonds and walnut less fat

8. Eggs. 10-12% protein makes this product indispensable assistant in the matter of gaining mass, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. Too much fat is concentrated in them - up to 35%.

9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a delicious side dish, a valuable source of protein (up to 15%) and will not hit the budget. One thing is bad, cereals, with all the desire, cannot be classified as high-protein foods with a low carbohydrate content: in some of them, the amount of these compounds dangerous for harmony can reach up to 70%.

Grains contain not only proteins and carbohydrates, but also minerals

10. Bread. Surprised? Meanwhile, bread contains 5-8% protein, which makes it an important contender for your attention. The main thing is to choose varieties with a lower content of carbohydrates, and a large amount of vitamins. Such as Rye bread from wholemeal flour, which can rightly be called a bodybuilder's assistant both in losing weight and gaining mass.

If you do not get carried away eating bread, it will only benefit

comparison table

For better clarity, we present you a table of high-protein foods indicating the amount of fat and carbohydrates.

Video: 10 Cheap Protein Sources

10 of the cheapest, but at the same time effective mass gaining products according to the Kukharim channel: