Food high in protein. How to Choose Foods High in Protein

High protein products can be called the alpha and omega without exaggeration healthy eating. 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 products with high content protein, but also regularly introduce them into your menu.
Protein is needed for more than just muscle growth.

What is the benefit of protein

AT scientific environment 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 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 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 with low content 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 say: a large number 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 allowed among the allowed ones. high protein foods no "excesses". 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 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. 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 that contained in the 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 large quantity vitamins. Such as Rye bread flour coarse grinding, 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:

Proteins are those substances without which the normal functioning of most processes in the body is impossible. In addition, they are involved in the construction of many connective tissues.

Why proteins are especially useful for humans, which foods are rich in protein, how to use protein products for weight loss and much more, we will analyze in detail.

Sufficient protein intake immediately affects the life and appearance of a person. Energy increases, tone rises, weight loss is easier and faster. Proteins perform significant functions in the body.

• Many cells in our body contain proteins. Therefore, the state of the cells directly depends on how much of this substance is in the food consumed. With enough protein, cells remain elastic and healthy.
• Protein enzymes help to break down food into simpler constituents and therefore help to produce energy to a greater extent.
• Proteins are directly responsible for the transport function. Thanks to them, oxygen freely moves through the blood to the organs.
• Proteins protect and strengthen the immune system.
• The well-coordinated work of the human muscle structure is impossible without foods containing a lot of protein.

If you consume little protein, then you will not be able to avoid the deterioration of health. The lack of this element provokes all kinds of deficiencies, stunted growth and development (this is especially dangerous for children), causes pathological changes in the body.

We get proteins only from food. Therefore, it is extremely important to compose your diet in such a way that it contains a lot of proteins. So what foods are high in protein?

First, this meat products that are high in protein.

• Beef. One of the richest in quality and quantity of protein product. For the best assimilation of the protein found in beef, it is recommended to boil or stew it.
• Pork. Especially a lot of protein in low-fat, dry parts of the carcass. The more fat and fat, the less protein content.
• Bird. Chicken and turkey also contain enough squirrel.

Meat is an excellent source of protein, as it also contains beneficial amino acids and protein compounds that make the product easy to digest. Among other things, meat quickly and permanently satisfies hunger.

There is also a lot of protein in the liver - beef, chicken, turkey, etc. Liver dishes, pâtés, mousses are excellent, easily digestible meals rich in protein and iron. They are very useful for anemia.

Fish and seafood are also useful for replenishing the lack of protein. At the same time, having almost the same amount of this useful element compared to meat, fish is still dietary product. It is lighter, more tender, but at the same time very tasty and healthy.

Most protein in salmon, tuna, mullet, lobster, anchovies. Fish fibers contain many amino acids and minerals that are so important for our body - iodine, potassium, magnesium, etc.

But not only in meat delicacies you can find such healthy protein. A lot of products plant origin also rich in this substance - dried fruits, legumes, nuts.

Fruits and vegetables come to mind first. Of course, there is protein in fresh fruits, but its content is small. To get your daily dose protein, you will have to eat a lot of fruits and vegetables at a time, which is not always possible.

So in what herbal products a lot of protein? Let's consider in detail.

Legumes are one of the main plant sources of protein. Given their low cost, we can say that they are ideal protein products. List of leaders of legumes, by protein content:

• lentils;
• peas;
• beans;
• green fresh peas;
• string beans.

In addition to protein, legumes are rich in fiber, which helps cleanse the body. From the listed products, you can prepare great amount delicious and healthy meals. Legumes are the best sources of protein besides meat. They are ideal for weight loss or a vegetarian diet.

Nuts are incredibly high in protein. They contain a lot useful elements but also high in fat and calories. This should be taken into account, since nuts are unlikely to be suitable for weight loss. So, nuts in which the largest number squirrel is:

• peanut;
• cashew nuts;
• pistachios;
• almond;
• hazelnut;
• walnuts.

In this order, from largest to smallest, nuts are listed by protein content.

Milk proteins

Not only meat and legumes are rich in protein. Dairy and dairy products also boast a high protein content. These products contain beneficial casein, which contributes to satiety and a long-lasting feeling of satiety. Dairy products are great for weight loss.

So what are the products contain a lot of casein?

• Cottage cheese. Moreover, in low-fat cottage cheese there is more protein than in fat.
• Cheese. And especially such types of cheeses as Cheddar, Parmesan, Brie, Feta.
• Serum. Especially its concentrate is the richest source protein and beneficial amino acids.

It should be noted that fresh milk, curdled milk and smoked cheeses cannot boast of a large amount of protein per 100 grams of the product.

Protein, in addition to the main useful properties, has another excellent quality - it promotes saturation. By eating a small amount of food with a high protein content, you satisfy your hunger for a long time. For losing weight, protein foods are a really important nutritional element.

If you want to lose weight then You should include the following foods in your diet:

• low-fat cottage cheese;
• soy cheese;
• lean meat;
• fish;
• eggs;
• buckwheat;
• legumes.

For best results weight loss should also adhere to a certain lifestyle, including sufficient physical activity. You don't have to rely entirely on proteins.

Finally

Proteins are amazingly useful substances for our body. On the one hand, they saturate us, form muscle mass, increase energy, and, on the other hand, burn fats, promote cleansing. At the same time, it is not necessary to calculate in which products maximum amount protein and carbohydrates, and eat only them.

Nutrition should be balanced, varied. Eating Parmesan cheese alone is wrong. Everything should be in moderation. Although there are few proteins in fruits and vegetables, they contain other elements that are useful for our body.

A protein diet can be useful not only for those who lose weight, but also, for example, for athletes. Probably, many have heard such words as "protein shake". Indeed, for the formation of a large amount of energy and muscle mass, the amount of protein consumed must be very high.

But, like all substances, proteins have contraindications. So, a protein diet is contraindicated for people with liver failure, peptic ulcers stomach, gastritis, dysbacteriosis. Therefore, before starting protein diet, you need to consult with your doctor, who will draw up a nutrition table for you and offer you to pass the necessary tests.

Why is protein so important? Protein is the main macronutrient involved in the processes of building and repairing cells, fat burning, appetite control. It also regulates the release of glucose into the blood, which protects us from hyperglycemic surges, gives strength and energy.

people with low physical activity it is advisable to consume 1 gram of protein per 1 kg of your weight per day, for athletes this value is 1.5-2.5 g / kg. It is important not to exceed the value of 2.7 g / kg, as excess protein can disrupt kidney function and cause serious consequences.

It is very important that your food is not only tasty and varied, but also balanced in all components. You should not give up protein, even if you are a vegetarian, you just need to choose the products that suit you.

To do this, check out our list.

Greek yogurt

Regular yogurt has enough protein, but if you make Greek yogurt by removing excess whey, you get a thick tasty product with an incredible amount of protein, up to 23 grams per 100 g. This yogurt is also a source of calcium and probiotics.

Cottage cheese

Favorite milk product of all athletes carries up to 18 g of protein, mostly represented by easily digestible casein. You can make delicious diet desserts from cottage cheese, or you can eat it just like that, including at night.

Cheese

When choosing cheese, you should focus not only on its fat content, but also on the protein content, the higher this value, the better. If you are, then try low-fat ricotta and mozzarella, Adyghe cheese, 5-7% versions of your usual cheeses.

Milk

The best choice would be non-skimmed milk, but 2-2.5%. In addition to a few grams of protein, you will receive required amount fat, which will be absorbed and vitamin D.

Soy milk

If you can not stand the cow , then try . It's low in calories, high in protein, and great for shakes and smoothies.

Eggs

Egg white is considered the standard of protein. It is easily digestible, provides most of the essential amino acids, and is available at any grocery store at an affordable price. Now on Russian market appeared New Product– pasteurized egg white in bottles. Now you do not need to think about where to put the yolk, which is especially important for people who adhere to proper nutrition and eating 6-10 or more proteins per day.

Beef, veal, pork tenderloin

A steak contains up to 1 gram of protein for every 7 calories. It is one of the most delicious and favorite source of protein for men. Unfortunately, the price of quality meat does not make it affordable for everyone.

Chicken breast

This product, along with eggs, is the most popular among adherents. healthy lifestyle life. Chicken breast can not only be boiled or fried, but also stewed, cutlets and sausages can be made from it. It turns out to be especially tender if you cook it in an air grill, after marinating it.

Turkey breast

Turkey fillet is more expensive than chicken, but for those who want to get the same amount of protein (from 20 grams per 100 g) and diversify the menu, turkey breast is a great option.

Tuna

Halibut

This fish has a lot of not only protein (from 20 grams per 100 g), but also fat (more than 2 grams), so try not to eat it too often.

Octopus

If you love seafood, then you are very lucky, because they are all rich in protein and healthy fats. So, in octopuses from 25 grams of protein.

Salmon

You can eat salmon grilled, fried, boiled, baked, combined with vegetable salad or asparagus. Each steak has over 20 grams of protein.

Tilapia

Delicate white fish that is very easy to cook in the oven or in a slow cooker. Minimum cost and as much as 21 grams of protein per serving.

Legumes

Beans, chickpeas, peas, lentils are sources of high-quality vegetable protein and complex carbohydrates. In every 100 grams of beans from 10 grams of protein.

Peanut paste

In just 2 tablespoons of this delicacy, as much as 8 grams of vegetable protein. But do not forget about the content of a large amount of fat in the paste, not without reason in other countries this product is called peanut butter.

Cocktails and smoothies

Making shakes and smoothies with the addition of cottage cheese, soy milk, protein ( sports nutrition) and other protein foods, you get tasty and nutritious drinks that will not only satisfy your hunger, but also help you recover from hard work.

Tofu

This soy cheese is gradually gaining popularity. It can be added to soups, or it can be fried in a small amount of oil. Protein content - 12 grams per 100 g.

Whole grains, bran, fiber, cereals

These foods also have a lot of protein, but it would be better to combine them with something from our list. For example, whole grain toast with peanut butter, a smoothie with cottage cheese, fiber and soy milk, or chicken breast with buckwheat and vegetables.

Protein is an essential food component. In the diet of each person must be present at least the minimum (for his weight) amount of protein, otherwise the body will not be able to function properly. Even the most picky eaters can find products to their liking. Health to you!

Video about why protein is necessary and what foods contain it, from the program “Live healthy!”

The golden mean is what matters when we are talking about iron content in the body healthy person. Normally, this trace element is given only 4-5 grams, but its role is colossal.

Surely you know that iron is simply necessary for a person and cannot be replaced by anything. It is involved in the process of hematopoiesis and transport of oxygen to all cells of the body as part of hemoglobin. In addition, iron is involved in the synthesis of cellular enzymes, generates a magnetic field and electromagnetic pulses in nerve cells promotes tissue formation. The normal level of this metal gives the body the strength to withstand stress, fatigue, drowsiness, supports immunity, brain function and thyroid gland. And what is important, and for you and me it is even very important to maintain the tone of the skin and muscles.

If the hemoglobin level is normal, then there is no painful craving for sweets

The role of iron in the body

Daily intake of iron

The daily rate of iron for each individual and depends on the state of health and lifestyle of a person. With intense physical activity the need is increasing. The table below shows the averages for different categories of people.

Ideally, any healthy body must have a supply of iron (300-1000 mg for women and 500-1500 mg for men). In reality, most people have a supply of this trace element at the lower limit of the norm, or not at all.

P products containing iron in large quantities table

The table shows only those foods that have the highest amount of iron. The proportion of iron is given in grams per 100 grams of the product.

If we are talking about the lack of something, then it is already clear that this does not bode well. There are two stages of iron deficiency: latent stage and stage of anemia.

With latent iron deficiency the hemoglobin level in the blood is normal and clinical symptoms iron deficiency is not observed, however, tissue reserves of iron are inexorably falling, the activity of iron-containing enzymes is gradually decreasing. In addition, adults are characterized by a compensatory increase in iron absorption in the intestine.

With iron deficiency anemia the following clinical symptoms are observed:

1. depletion of iron stores in the body;
2. a decrease in the saturation of erythrocytes with hemoglobin is significantly reduced, which leads to their hypochromia, in other words, erythrocytes lose color;
3. are happening dystrophic changes in organs and tissues;
4. in erythrocytes, an increased amount of protoporphyrin is observed;
5. decrease in the level of hemoglobin in the blood and its production.

Symptoms of anemia

When should you pay attention to your condition and what hints from the body to think about a possible lack of iron? If you are worried about systematic fatigue for no apparent reason and with the same rhythm of life as always ... There is a rapid heartbeat, shortness of breath with a slight load. muscle weakness, tinnitus, headaches. Visually, others may note the pallor of the face. Also, hair loss, brittle nails, and dry skin often increase. More pronounced symptoms are also possible, such as cracks in the mucous membranes in the corners of the mouth, reddening of the tongue. It all depends on the severity and duration of the deficiency. It should be noted that self-medication and taking medications on their own without examination is not worth it. This is because an excess of iron, as well as its lack, is quite capable of seriously harming, namely, disrupting the functioning of internal organs. Only a doctor can make a diagnosis based on tests and prescribe the right dosage specifically in your case.

The human body is able to absorb about a tenth of the incoming iron. Some factors that reduce iron absorption in the intestinal lumen should be considered, which can be influenced. This is precipitation by phosphates, phytates and antacids. Soy proteins, albumin, and ethanol (taken orally or by injection) reduce iron absorption. As for milk, its proteins also have a detrimental effect on Fe absorption. Tea and coffee significantly reduce iron absorption due to their caffeine content. Phytic acid, found in seeds of cereals, legumes and oilseeds, reduces the absorption of iron. In order to neutralize the effect of phytate on iron absorption, ascorbic acid or meat should be included in the diet. Plant fibers other than cellulose are also able to reduce iron absorption.

Large oral doses have a positive effect ascorbic acid, as well as lemon, succinic acid, sugar. Absorption is increased in the presence of poultry or beef.

Note that the most easily digestible iron for the human body is found in plants!

Video: Iron and body energy

Conclusion

Correct and balanced diet- this is daily work over your health. But that's the only way the best way provide your body with everything essential vitamins, minerals and trace elements. Not better way than getting iron from foods. And, of course, do not forget about regular physical activity.

Be sure to read about it

Protein is 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 a 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 low-fat foods, you can easily lose weight overweight. In case there is a need to gain muscle mass, then proteins should be high in amino acids. Many people 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 development, our body needs nutrition. 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 should I eat to lose weight 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 disorders of the functions of the intestines and the 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 these proteins are easily digested, in addition, they are closer in composition to the proteins contained in 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 the proper functioning of the nervous system. In addition, red meat and egg yolks contain zinc and iron, dairy products - calcium and leucine, necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development cardiovascular disease and obesity. For this very reason, it is better to choose lean meats.

The most famous protein food 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 immune system and the 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

Plant-based protein foods are very important for weight loss, 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% of the required norm of fat and 30% the right cholesterol, but soy cannot boast of this - there is no cholesterol in it, and only 1% fat. However, soy contains the best composition amino acids, as well as glutamine and arginine, which increase the body's endurance.

List of plant protein products:

• String and red beans
• Peanut
• Lentils
• Buckwheat grain
• 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:

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 their breakdown requires more energy. 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:

1. Egg powder - 45.0;
2. Brynza - 18.0;
3. Hard and processed cheese - 23.4-29.0;
4. Cheesecakes, casserole - 16.4-18.9;
5. Liver pate - 18.0;
6. Canned meat - 15.0-20.0;
7. Cutlet, chop - 20.0;
8. Soy protein isolate - 90.0;
9. Ham - 22.6;
10. Lamb shish kebab - 22.9;
11. Servelat - 24.0;
12. Smoked salmon - 25.4;
13. Macaroni - 10.0–11.3;
14. Beefsteak - 28.8;
15. Sausage mince - 15.2;
16. Curd - 14.0–18.0;
17. Boiled veal - 30.7;
18. 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. At the same time, daily training is required.

In order for the protein from food to be well absorbed, be sure to consume a lot of clean 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 the daily diet of an athlete weighing 85 kg, you must include: 0.5 kg of chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters 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 is possible speed dial muscle mass. More detailed information about protein nutrition for athletes you can get from the video:

Protein digestibility table

Protein Source Digestibility Ratio

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 fetus in the daily menu of pregnant women must be present 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 the transfer of 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 a 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, soybeans, 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- very nutritious and healthy, as well as almonds, hazelnuts, sunflower seeds and pumpkins. Peanut butter 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, which absorbs the flavors of dishes that are 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 go on a protein diet, then you should not think that eating protein in your food will solve your problem. overweight. There are foods that, when combined with protein, can add extra pounds to you. Therefore, follow these combinations:

• eggs plus beans;
• eggs plus potatoes;
• eggs plus corn;
• eggs plus wheat;
• soy plus millet;
• milk plus rye.

There is simple rules, the observance of which will allow you to save in the diet useful animal protein without prejudice to health and figure:

• If meat is present in the diet, its amount should not exceed 1/3 of total vegetables - Golden Rule Chinese cuisine.
• Better digestion of protein is promoted by raw (not passed heat treatment) vegetables.
• 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 follow great post, then it is impossible to refuse protein completely. 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 by 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 what the body needs. daily allowance squirrel.

Low Protein Foods - List

Foods low in protein do not have a beneficial effect 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.