Quality protein in foods. Foods rich in protein. Top of the best. Harm from protein foods

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 ensure the normal functioning of internal organs. And food, poor in such important compounds, is unlikely to be truly satisfying. In other words, any person who cares about their physical form and health has many reasons not only to know high-protein foods by name, but also to regularly introduce them into their menu.
Protein is needed for more than just muscle growth.

What is the benefit of protein

In the scientific community, high-molecular organic compounds, which we simply call proteins, are proudly called the 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 the physiological processes of the body:

• participate in the production of hormones;
• provide blood clotting;
• regulate the work of the nervous system (lack of protein affects coordination);
• affect the activity of the kidneys and liver;
• the delivery of nutrients to cells is also under the responsibility of 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, resisting 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 of high-protein foods that you should print out and hang on the refrigerator, or better, memorize - 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 that are low in fat and carbohydrates. Subject to regular training, 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 argue that a small amount of fat and carbohydrates will benefit protein absorption. 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 polyunsaturated fatty acids necessary for the body to function normally. It’s difficult to get better on fish, but if you are actively fighting for harmony or are on drying, choose low-fat 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. Just like fish, it is almost a quarter protein with a minimum of fat and almost no carbohydrates, especially if you opt for skinless chicken fillet. 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. Offal will help diversify meat and fish dishes. 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 product there are about 20 g of the purest vegetable protein, as close as possible in composition to what 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.

Peanuts are high in protein, but almonds and walnuts are lower in fat

8. Eggs. 10-12% protein makes this product an indispensable assistant in mass gain, 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 wholemeal rye bread, which can rightfully 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:

Every person interested in a healthy diet has heard and read more than once about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality corresponding to reality. Watching the diet, you should always take into account that the amount of protein in it should be at least 30%. A similar number should fall on fats, and carbohydrates - 40%.

Drawing up a balanced menu requires knowing which foods have the most protein, how to correctly calculate the daily intake. In addition, an important aspect of the right diet is the competent combination of products with each other.

For women, it is one gram for every kilogram of its own weight. And if the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when visiting the gym.

Men who do not exercise should consume 1.2 grams of protein for every kilogram of their weight. This number increases when it comes to an active lifestyle that involves going to the gym.

To provide the body with the required amount of protein during the day allows the knowledge of which foods are rich in this important compound for humans.

10 foods with the highest protein content

• Poultry meat - from 17 to 22 grams (per 100 grams of product)
• Meat - from 15 to 20 grams
• Fish - from 14 to 20 grams
• Seafood - 15 to 18 grams
• Legumes - from 20 to 25 grams
• Nuts - from 15 to 30 grams.
• Eggs - 12 grams
• Hard cheese - from 25 to 27 grams
• Cottage cheese - from 14 to 18 grams
• Cereals - from 8 to 12 grams

The data given in the tables represent an absolute value, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.

Protein digestibility table

To find how much protein enters the body, 50% is added to the above calculation, which will be 90 grams, that is, 65x1 + 50%.

Distribution of protein during the day

It happens in two main ways:

First. Assumes the distribution of food high in protein into five servings that are eaten throughout the day.

Second. For breakfast and dinner, they eat 20% each, and for lunch - 45% protein. The rest of the daily allowance is distributed by 5% for snacks, after the main meals.

Regardless of the chosen scheme, it should be borne in mind that each serving should be no more than 300-350 g. The main thing is to choose for yourself the products that are most to your taste.

Sample daily menu

For breakfast you can serve a lean piece of meat, a protein (protein) shake, a whole egg or protein, Greek yogurt.

For dinner and lunch great tofu, turkey meat, chicken breast and sausage, lean minced beef, salmon, shrimp, tuna and cod.

As a snack you can eat peeled seeds, drink a protein shake, eat nuts, any of the legumes.

Protein-rich foods are consumed around the world in ever smaller quantities. The trend has been gaining momentum for a long time, adversely affecting human health and the state of body systems.

Poultry meat is especially rich in the content of the considered element. It is not only useful, but also indispensable as a source of easily digestible protein. In addition, poultry meat has a reduced, which will be an additional plus for those who are busy choosing a diet for weight loss. This food is rich in essential amino acids, vitamins and minerals.

beef meat

Beef meat has the same set of useful qualities as poultry. It is worth noting that meat in general, in order to obtain maximum benefits for the body, is better to use boiled or stewed.

Veal

Veal is especially rich in proteins and is conventionally divided into categories. The first or second are recognized as the most suitable for consumption.

Meat of a horse or horse meat

From the point of view of the content of protein elements, horse meat of the second category, in which the percentage of protein is about 20 of the total mass, will be the best choice. Rabbit meat is one of the most useful both in terms of protein content and other substances, minerals and vitamins.

Pork

As for pork, beloved by the majority, it is, ironically, the most useless of the types of meat. Although in terms of taste it deserves attention, but nothing more. The protein in this variety is contained in negligible amounts. In addition, with regard to weight loss, pork should be the last product in the daily diet.

Fish

It is generally accepted that fish meat is the most dietary product. Protein is contained in it in an amount of 16%. In addition to protein, fish contains many nutrients and substances, the consumption of which significantly increases the general condition of the body.

Eggs

Everything from chicken to quail can contain, depending on the variety or category, up to 17% of complete protein. In addition, they are rich in acids, minerals and vitamins that are beneficial to the body, and also contain phosphorus and iron.

It is best to consume such a product boiled, because with short-term cooking, all the beneficial properties of eggs are preserved in full.

Milk products

The well-known cottage cheese is an excellent source of protein compounds in an amount of up to 18%. Of course, the choice should be made in favor of fat-free formulations. Cottage cheese can be additionally mixed with yogurt, fruits, which will favorably affect the overall digestibility.

Like cottage cheese, it belongs to the group of products rich in protein compounds. It is worth noting that cheese itself is a high-calorie product, it is worth approaching its choice from this point of view - fewer calories - more protein.

Plant food

Vegetable products enriched with protein are represented by a variety of species. First of all, the list contains vegetables and fruits. For those unfamiliar with what foods are rich in protein compounds, it is difficult to keep track of your diet. Tip: you should include familiar fruits and vegetables in it: pears, oranges and others, brussels sprouts and potatoes. Carrots, cabbage, tomatoes and cucumbers are also high in natural proteins, making their consumption essential.

The list of vegetables and fruits that are especially useful from this point of view is as follows: fruits with a stone (apricots and peaches), carrots, onions and zucchini.

How much protein in plants and plant foods! And cereals are no exception - they are an excellent option for leading a truly healthy lifestyle. Almost all of the cereals are food easily digestible by the body. At the same time, their consumption helps to improve digestion.

To summarize the accumulated knowledge, we present the names of products and their protein content. This table will be a godsend for those who are looking for a list of TOP high protein foods to add to their diet.

• Beef - up to 24 gr;
• Lamb - up to 20 gr;
• Pork - 25;
• Veal - 23;
• Rabbit - 25;
• Chicken - 22;
• Duck - 10;
• Ham, bacon and sausages - up to 18;
• Liver - up to 20;
• All types of fish - up to 26 gr.

As for eggs:

• Chicken - 7 gr;
• Duck - 3 gr;
• Quail - 6 gr.

• Milk - from 3 gr;
• Sour cream - 3.5;
• - from 20 to 25 gr.

Fruits, nuts and cereals - plant foods - are characterized by a small percentage of protein, but in general, consumption has a beneficial effect on the body as a whole and the vegetable protein contained in them is easily absorbed by humans.

Product combinations

It is worth noting that products containing the element in question in sufficient or insufficient quantities can be combined by preparing according to special recipes. So, poultry meat in apples is a classic for baking in the oven. The protein saturation of such a finished product is simply impressive and worth it to eat it regularly. Various vegetable salads with poultry meat and nuts, which also contain a sufficient amount of protein, will be a godsend for those who appreciate proper nutrition and watch their figure.

Products rich in nutrients and protein, including - a sufficient amount and they abound in store shelves, and sometimes refrigerators and shelves in the kitchen. The importance of consuming such products should not be underestimated, because nutrition in general should be varied and balanced. This will provide the body with all the substances it needs for normal functioning. The daily menu should include a variety of meats, fruits and vegetables with nuts.

It is worth paying attention to combinations of products in the form of recipes in order to cover the daily intake of food with sufficient protein content. It is important to remember that the norm is primarily your health and you should not forget about it. Quantities of up to 1.5 grams of protein per 1 kilogram of a person's own weight are suitable for consumption. Anything above this value can harm even the healthiest person.

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: they are part of all cells, enzymes, hormones, red blood cells. A healthy diet should consist of 40% carbohydrates and 30% fat. Proteins with proper nutrition make up 30% of the food consumed. To make the right diet, it is necessary not only to imagine, what foods are rich in protein, but also what amino acids they contain, how they are absorbed by the body and combined with other nutritional components.

Proteins are not absorbed by a person in the form in which they come with food. They break up into 20 - all cells, tissues and organs are built from them. Inside the body, 12 protein compounds can be synthesized - they are called interchangeable. But there are those that come only from the outside, with food - these are 8 essential amino acids. Their chronic deficiency leads to disruption of the entire chain and the slow death of the organism.

In a complete protein food, all types of essential amino acids are present. These foods include eggs, meat, fish, and milk. Proteins of plant origin: grains of cereals, legumes, nuts - are inferior. They do not contain the entire set of amino acids needed by the body. In the daily diet, such food must be supplemented with products with essential amino acids. The optimal combination: 55% animal proteins per day and 45% vegetable.

Protein types

According to WHO standards, the daily requirement of adults for protein is on average 1g / 1kg of body weight.

• with a sedentary lifestyle - 0.8 / kg;
• aerobic sports - 1-1.5 g / kg;
• strength training - 1.5-2 g / kg;
• when losing weight - 1-1.5 g / kg:

Stressful situations, physical activity, alcohol and smoking increase the need for protein foods.

How much protein does our food contain

Each food product, in addition to amino acids, also contains fats, carbohydrates, water,. Having eaten a 100-gram steak for lunch, we cannot claim that we received 100 grams of pure protein. Where are most of the amino acids we need so much?

Top 10 Protein Foods

Table. Meat proteins

Table. Proteins in fish and seafood

Table. Proteins in dairy products

Table. Proteins in cereals

It should be borne in mind that not all sources of amino acids found in food are absorbed by the body by 100%.

Protein digestibility table

All animal and vegetable protein that enters the body during the day is absorbed by an average of 50%. This must be corrected when we calculate its daily requirement. Let a woman weighing 60 kg, leading an active lifestyle, need protein 1 g / 1 kg of weight \u003d 60 g. But this amount is only absorbed by half, so another 50% of the daily requirement must be added to 60 g: 60 g + 30 g \u003d 90

How to properly distribute protein throughout the day

You can not eat the entire daily norm of protein foods in one sitting - this will be a big burden for digestion. A large amount of energy is spent on the assimilation of such food - therefore, it is supposed to sleep after a hearty dinner. The general distribution rule: in the morning and evenings, eat 20% of the daily allowance, and at lunch - 45%. Each serving should not be more than 350 g. When losing weight, the daily diet is divided not into 3, but into 5-6 parts. The protein component of each dose may look like in the diagram below.

sample menu

In the morning, you can eat a small portion of boiled meat or drink a protein shake; other options are egg or yogurt.

Protein food options for lunch and dinner:

• tofu;
• turkey;
• chicken breast;
• sausage;
• cutlets:
• salmon;
• shrimps;
• canned tuna;
• cod dishes.

For muscle building and recovery after training, you need to add enough protein to the diet. Proteins are involved in fat burning metabolism and reduce the feeling of hunger.

In addition, protein slows down the release of carbohydrates into the bloodstream, which will help prevent blood sugar spikes that encourage fat storage and lower energy levels.

The average person needs at least 1 gram of protein for every kilogram of body weight to maintain muscle mass.

Protein intake for muscle building needs to be increased by 2-3 times. To reach this value, you need to fill your grocery basket with high-protein foods.

Animal Products

Many of the animal products contain the full range of essential amino acids.

As a rule, these products are low in carbohydrates, but the fat content may vary.

• Eggs. One large egg contains about 6 g of protein - it is almost an ideal food for growing muscles, since its bioavailability (i.e. how much protein from food can be absorbed by the body) is higher than in any other product. However, egg yolks are high in fat, so it's best to separate them from proteins to reduce the amount of fat in your diet.
• Pork. High-quality pork protein provides the body with branched chain amino acids (BCAAs) that allow muscles to recover as much as possible after training. Choose lean fillet for grilled or oven-roasted steak, which provides 1 gram of protein for every 7-11 calories of meat.
• Beef. In addition to protein, beef is a source of creatine and iron, which help muscles function properly. Limit yourself to lean cuts of meat with 5% fat content.
• Skinless chicken or turkey breasts. The white meat of chicken and turkey provides more protein than other parts of the bird, with a minimum fat content, so this product should be on your menu.

Dairy

Among dairy products, there are many options with different fat content.

You don't want to completely cut out fat, as its absence will interfere with the absorption of fat-soluble vitamins and calcium that are good for bone health.

• Cottage cheese. This product is loaded with casein, a slow-breaking protein that supplies vital amino acids to your growing muscles.
• Yogurt. In addition to the protein component, yogurt is rich in probiotics, which will help the proper functioning of the intestines. Choose yogurt without additives and sugar.
• Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose a hard cheese with a reduced fat content.
• Milk. This product is a premium source of whey protein with a biological value slightly less than eggs. Choose 2% milk for the optimal balance of fats and proteins.

Fish and seafood

Seafood is an excellent source of protein as it contains almost no fat.

Fish contains fat, but it is rated as good for the body due to the presence of omega-3 fatty acids.

• Tuna. This fish is highly digestible and contains premium quality protein. You'll also get a set of B vitamins and a powerful dose of the antioxidant selenium with tuna.
• Halibut. Among white fish, halibut contains the optimal ratio of trace elements necessary for the body. Pacific halibut is generally more biologically valuable than Atlantic halibut.
• Tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate flavor.
• Salmon. Red fish is quite oily with a high protein content. However, the omega-3 fatty acids contained in it help fight fat accumulation.
• Shrimps. This product contains high quality protein with a minimum amount of fat and carbohydrates, as well as B vitamins and iron.

herbal products

Plant foods along with protein include a significant amount of carbohydrates.

Vegetable protein provides a partial spectrum of amino acids, so it is ideal to use such products as a side dish for meat or poultry. This is a great way to boost your protein intake as well as fiber and a range of vital minerals.

• Lentils. In addition to protein, lentils are a source of iron, molybdenum and folic acid, necessary for the functioning of muscle fibers.
• Buckwheat. A healthy product that improves blood circulation, lowers cholesterol and controls blood glucose levels.
• Legumes. Soy, beans and peas are rich in protein, soy is ahead of even meat in terms of protein. Add legumes to soups, salads, and side dishes with meat dishes.
• Tofu. Soy cheese is a concentrated source of all the proteins provided by soy. It can be added to salads, grilled or fried with eggs.
• Quinoa. This whole grain product contains iron, magnesium and manganese in addition to protein.
• nuts. Walnuts, cashews, almonds, along with a high protein content, are rich in healthy fats. Choose unsalted nuts in small amounts for a snack or to add to a salad.

Ranking high protein foods

The products in the table are ordered by protein content per 100 grams uncooked. When choosing, pay attention to the quantitative ratio of proteins and fats.

Not covered in the article