Foods high in protein. Protein-rich foods: benefits and possible harm

When it comes to proper nutrition, everyone begins to repeat in one voice about the use of certain amounts of proteins, fats and carbohydrates, but not everyone can immediately determine what foods contain those proteins, fats and carbohydrates, And how much should they be used? To systematize all your knowledge that you already own to some extent, I will highlight a few key aspects and call foods containing proteins, fats and carbohydrates in large quantities per 100 grams. In terms of composition, each product from a certain category (be it proteins, fats or carbohydrates) will be the richest in the useful substance in the category of which this product located. I will also highlight good products containing proteins, fats and carbohydrates and bad when we talk about right and balanced diet. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of the total caloric content of your diet if you are not losing weight, but keeping your weight normal, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate products must be present in your diet. But there is one BUT...

While carbohydrates do a good job of providing you with the energy you need to work, exercise, and even relax, they are also quite insidious. , you need to use it correctly, namely: at certain times of the day, in certain quantities and certain foods. Too many restrictions, you say. But it won’t work out differently with carbohydrates, since the neglect of these rules will entail:

1) their excess, and this will subsequently lead to excessive storage of fat and the appearance extra pounds on the scales;

2) their deficiency, which manifests itself in feeling unwell, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is better to consume in the morning (before 2 pm).

In certain amounts means: consume at least 30% and no more than 50% of carbohydrates from the total calorie intake of your diet.

And the list certain products I present below. It lists some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are slowly absorbed by your body and do not cause sharp increase blood sugar and the release of the hormone insulin, which is the main "fat store" in the body.

Below I give examples of "good" complex carbohydrates, which should prevail in your daily menu, and "bad" fast carbohydrates, which you should, if possible, completely refuse or at least not use often.

With carbohydrates, we sort of figured it out. The most important thing you need to remember:

1. Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total calorie intake.
2. Your menu should be dominated by foods containing complex carbohydrates(cereals, bread from coarse grinding, durum wheat pasta, etc.)
3. Minimize consumption of "bad" carbohydrates and foods containing fast carbohydrates(some fruits, sweet drinks and juices, cereals fast food, sugar, etc.)
4. Eat carbohydrates in the morning.

Squirrels

Protein is the main construction material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but keeping your weight normal, and 45-50% if you are in the process of losing weight or.

In this table you can see the products that have increased content protein per 100 g.

Foods containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both kinds. But you should know that animal proteins are complete, they have a high degree absorption and rich amino acid composition. Whereas plant proteins, on the contrary, are not fully absorbed by our body and have a poor amino acid composition.

Below are products containing animal and vegetable protein.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will have to compensate for it from your muscles and organs). This indicator can reach a higher value (5-6 g), but this is if you have hard workout with iron and your goal is to gain mass. Otherwise, your body does not need such a large amount of protein, since an excess of protein badly affects the liver and kidneys, overloading them with its decay products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the whole organism. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating beautiful body with relief muscles, but only if you adhere to the following rules:

1. Eat proteins, both animal and vegetable, but give more preference protein containing foods animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
2. Eat the right amount of protein based on your training, weight and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
3. Evening meal should be more protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. internal fat together with subcutaneous fat, which we all hate so much and which we want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and hunger, when the intake nutrients the body is reduced or does not enter at all;

- fats contribute to the fact that our blood vessels remain elastic, and through them nutrients are easily supplied to all cells and tissues of our body;

- fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Foods containing fats must be present in your daily diet.

The average amount of fat necessary for man is 1 g per 1 kg of body weight. This is approximately 25-30% of the total calorie content of your diet, both for losing weight and for not losing weight.

Foods containing fats

Speaking of fats, you need to know what to eat saturated fat And unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is harmful (bad) fats, the consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

I provide below list of products containing good and bad fats.

So, to sum up with fats:

1. Foods containing fats possible and even necessary! As a percentage of fat, 20-30% should enter our body, in grams - about 1 g per 1 kg (when losing weight, it can be reduced to 0.8 g).
2. Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties sea ​​fish).
3. Try to avoid eating fatty foods in the evening.

Well, we figured it out what foods contain proteins, fats and carbohydrates and in what quantities. Now you know what foods containing carbohydrates, it is better to use in the morning; foods containing protein, important for the growth and recovery of your muscles; A foods containing fat, are responsible for normal condition nails, hair and skin. All this must not be forgotten and taken into account when compiling your menu for the day.

Your coach, Janelia Skrypnyk, was with you!

I wish you, dear girls, to eat right and always stay healthy and slim!

Protein is important component in the human body. It removes toxins, controls immune processes, builds muscles, bones, cartilage. For high-quality weight loss, it is necessary to include proteins in your diet. Protein-rich foods will help you balance your menu and achieve your goals.

If you speak in in general terms, then foods containing protein are meat, fish, eggs, dairy products, legumes, some vegetables and fruits. The list is quite extensive. But for weight loss, it is necessary to include the “most-most” in the diet.

We will list the leading ingredients in this matter:

1. Poultry meat.
   Particular attention should be paid to boiled chicken breasts. They contain a maximum of protein, an optimal amount of fat and do not contain carbohydrates. Also, this part of the chicken is saturated with vitamins and minerals.
2. Beef, veal and other types of meat.
   These protein-rich foods are also low in calories. One hundred grams of veal will bring 21 g of proteins to the body, beef - 20 g. For weight loss, it is better to choose calf meat aged 1-2 years. The meat of horse and rabbit is also useful.
3. Fish.
   In this category, salmon and tuna with 24% protein are in first place, followed by pink salmon (22%). Do not neglect pike, hake, cod, carp, perch, shrimp and crabs. Remember also about caviar, it contains about 30% of proteins, phosphorus, potassium.
4. Egg white.
   Here is the king of all proteins! It is a reference protein, because it is absorbed better than others in the body and brings maximum benefits. One egg contains about 7 grams of building material.
5. Cheeses.
   These products are rich in proteins, with a low fat content (up to 15%), they have 25-30% proteins. More fatty varieties are also good, only now they are characterized by a fairly high calorie content.

In order to lose weight or pump muscles, you must definitely include ingredients from the top 5 list in your menu. But diversity is the key to success. So the list of foods high in protein goes on and on.

Introduce other goodies into your diet

During weight loss, especially on low-carbohydrate diets, many break down precisely because they eat only chicken breasts or eggs. You shouldn't torture yourself like that. Experience dieting pleasure by introducing delicious protein foods.

So let's continue the list:

1. Cottage cheese.
   In the summer season, mix it with strawberries and you will feel this rich taste and aroma. Dessert is much healthier than store-bought sweets. Only with berries you need to be more careful, because they also have carbohydrates.
2. Meat offal.
   Stewed liver with vegetables, tongue or heart have high performance nutritional value.
3. Soy products contain protein in the amount of 40-50% by weight.
   It is comparatively not as good as chicken protein, especially for muscle building and weight loss, but texturates and soy are alternatives for vegetarians.
4. Cereals.
   Try quinoa, it contains up to 18% protein. Buckwheat and millet groats are not far behind, followed by semolina and oatmeal. Rice accounts for only 2 to 6% of protein, depending on the variety. Also, cereals are rich in carbohydrates. In combination with vegetables, they stimulate the intestines, which is important when the diet is rich in protein foods.
5. Brussels sprouts.
   It is not only a source of protein, but also contains vitamins, has a low calorie content and 0% fat. This is the main vegetable for weight loss and treatment various diseases, including tumors.

We have listed delicious and healthy protein-rich foods. But most of them are of animal origin, which is not suitable for some populations. It is possible and even necessary to solve this problem.

How to compensate for the lack of protein in vegetarians?

If a vegetarian analyzes the above list of ingredients, then out of 10 positions he can afford only 3. Too little, you say. And we agree with this.

Vegetarians are advised to include lentils, soybeans, broccoli, onion, asparagus and red pepper. Couscous and wheat germ have good performance. From fruits and vegetables, spinach, avocado, banana have proven themselves (but they are not very good for weight loss).

Find in the supermarket Brazilian nut- a very nutritious and healthy product. Almonds, hazelnuts, sunflower seeds and pumpkin seeds are also important to consume at least a few times a month. In addition, they saturate the body healthy fats. A favorite product of Americans - peanut butter will also deliver protein to the tissues.

Among vegetarians, seitan is a popular product. It is made from wheat gluten, which absorbs the flavors of dishes that are cooked nearby. One hundred grams of this "meat" contains 57 grams of protein. It will successfully replace duck and chicken.

Tofu and tempeh cheeses are important for quality weight loss and a full life. They can be fried, marinated, added to soups, mashed and even cooked like a steak by frying a whole rectangle in spices.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack. But there is relatively little protein in it - about 7 g / 100 g.

We also advise vegetarians to consume quinoa (pseudo-grain), zucchini, hummus, black beans, green pea. With them, you can cook a lot of incomparable dishes, you just need to show your imagination. Since all these products contain a minimum of fat, this way of eating is very good for losing weight.

List of protein foods

Table of products containing protein.

It's time to move on to concrete numbers. The table will tell you how much protein is found in different foods. The columns indicate the mass of protein per 100 g of the ingredient.

There are a few other leaders in protein content on this list. However, when compiling the rating, we took into account the quality of proteins, the possibility of eating products and their general benefit for the body. For example, in the table above, gelatin is the richest source of protein, but it is impossible to eat 100 g, while poultry, fish and other products can be eaten in such quantities, and they are perfectly absorbed.

How much protein do you need to eat for normal life?

Women need an average of 0.8-1.5 g of protein per 1 kg of body weight. For men and pregnant women (from the 4th month), this figure reaches 2 g. In general, protein should be about 15% of the total daily caloric intake. That is, the proportion of BJU is 1: 1: 4, respectively. A third of the proteins from this amount should come from plant sources. Combine protein food with greens and leafy vegetables, they improve its digestibility.

The lack of a substance is manifested by a decrease in libido, weakness, frequent morbidity, impaired metabolic processes and others pathological conditions. However, keep in mind that excess protein leads to increased load on the kidneys, constipation, sometimes causes diseases of the joints, the development of gout and even intestinal cancer.

Remember the golden mean, and the body will thank you in the form wellness and great mood.

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 useful qualities the same as the bird. It is worth noting that meat in general for obtaining maximum benefit for the body it 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

In terms of protein content the best choice horse meat will become the second category, in which the percentage of protein is about 20 of the total mass. 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 according to palatability 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 general state organism.

Eggs

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

It is best to consume such a product boiled, because when cooking for a short time, everything beneficial features 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 different high content natural proteins, which makes their consumption necessary.

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 a great option for doing really healthy lifestyle life. 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 grains - plant food- are characterized by a small percentage of protein, however, in general, consumption has a beneficial effect on the body as a whole and the content contained in them vegetable protein easily digestible 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 enough protein, will be a godsend for those who appreciate proper nutrition and take care of your body.

Foods rich in content useful substances 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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Foods that are high in protein are an important part of any meal plan. Without this nutrient, hair begins to fall out, nails begin to break, and muscles become like jelly. As a rule, one average man needs 56 g of protein per day, and a woman - 46 g.

Carbohydrates are also essential for our body as they are a source of energy. However, they stimulate the release of insulin, the main fat-containing hormone, so regular intake too much of them can lead to weight gain.

As for fats, their excess interferes with the absorption of many elements and leads to a delay in the removal of food from the stomach, which can lead to indigestion. But of course, fats do not need to be excluded, they just need to be in small quantities.

If you want to maintain your normal weight and develop muscle mass then you should eat more high protein foods and low content carbohydrates and fats. Moreover, many of them are good source essential vitamins and minerals.

Table of foods high in protein and low in carbohydrates and fats

This table shows the approximate amount of proteins, carbohydrates and fats per 100 g of the product.

Now let's take a closer look at each of these products.

Eggs

This is one of the most delicious and useful products. First, they are saturated with nutrients and all essential vitamins and minerals.

Secondly, they are a source of high-quality, fast-digesting protein (almost 20%), which is why athletes adore them. They are also low in calories, therefore they do not lead to the formation of body fat.

Pork chop

It also has a decent composition of nutrients - a number of B vitamins, magnesium, zinc and others.

By the way, pork contains oleic acid, which is considered the most valuable monounsaturated fatty acid.

In general, pork chops are a very high protein, low carbohydrate food.

Tuna

Tuna meat has the highest protein content among all fish - 23.6%.

There are only 128 calories in 100 grams of canned tuna and no carbs.

Like all fish products, it contains large amounts of omega-3 fatty acid that are necessary for the normal functioning of the body.

parmesan cheese

Parmesan has more vitamins and minerals than any other known cheese. Consists of 30% water and 70% useful nutrients.

It helps to normalize fat metabolism and reduce cholesterol levels. Cheese contains many fat-burning substances, so it can be indispensable assistant for those who are on a diet.

You can add pieces of it to salad, pasta, pizza, or eat small slices with fruit.

lamb meat

Tender, juicy lamb meat is low-fat, almost dietary, and also low in cholesterol. Like other types of meat, it offers a significant amount of protein, approximately 25%.

There are a lot of recipes for cooking lamb meat: it is fried on the grill, baked in the oven or cooked in a pan. Always comes out with great taste and aroma.

Beef

This meat is a source of high quality, low calorie protein. Many diets include it in the diet, because it quickly relieves hunger and is low in fat.

It is best to choose meat no older than two years and eat it boiled or stewed, so the body will get more benefits.

Ground beef

Ground beef is high in calories and nutritional product. As part of raw meat a lot of different vitamins: Groups B, A, B12, K, and E. Steam the ground beef to save most important substances.

In general, minced beef food is very useful for recovering the body after various injuries, with skin diseases and anemia.

Cottage cheese

In terms of the amount of protein and the degree of its digestibility, cottage cheese surpasses all dairy products. It should be noted that with a different percentage of fat content, it differs in the amount of protein.

For example, in fat-free cottage cheese protein concentration - 28%, with 9% fat - about 18 g, and with 18% - 15 g. By the way, in cottage cheese home cooking there is more of it than in the store.

Chicken breast

On average, 100 g of chicken breast contains about 31 g of protein and practically no fats and carbohydrates.

It's just the perfect food for athletes and people on low-carbohydrate diets and adherents. healthy eating. Chicken meat is easily digestible and can be eaten without fear of gaining excess weight.

Beef liver

The protein in the liver is the same as in beef, but it is of higher quality. It includes iron proteins, which contain more than 20% of iron, which plays important role in the formation of hemoglobin and other blood pigments.

If the liver is cooked correctly, it can satisfy the body completely. daily rate vitamins and elements, so it is very useful for young children, pregnant women and diabetics.

Salmon

Salmon is one of the most fatty fish, which provides big amount omega-3, protein and other substances. It even contains an antioxidant known as astaxanthin.

Fish should be consumed for anemia, problems with thyroid gland, hormonal failure, big mental and physical activity. In addition, it should be included in the diet for hypertension, cardiovascular problems, poor eyesight, stress.

Ham

Natural pork ham is undoubtedly a delicious product.

However, it is necessary to mention its high calorie content - people with overweight or metabolic disorders, it is recommended to eat dishes with ham with caution.

It can be eaten as a separate independent dish, or added to dishes.

Shrimps

They are great for diet food, 100 g contains 83 kcal.

Due to the large amount of easily digestible proteins and low fat content, shrimp relieve hunger well without adding extra pounds.

Shrimps can be served as an independent dish, or can be added to various salads, cold appetizers, soups, pizza and pasta.

Crab

Crab meat is extremely healthy food, especially steamed.

It contains no carbohydrates and at the same time it has a high concentration of protein, vitamins A, B and C, chromium, zinc, copper and other minerals. There are only 98 calories in 100 g.

Tofu

Tofu cheese is a popular delicacy in Chinese and Thai cuisine made from curdled soy milk.

100 g contains only 2 g of carbohydrates and 16 g of complete protein, which contains all nine essential amino acids. This cheese can be a great alternative to red meat and poultry.

By the way, a recent study showed that high-protein, low-carb foods slow down tumor growth and actually prevent the onset of cancer. And for type II diabetics, adding them to the diet helps maintain normal level blood sugar. As you can see, they also contribute to the prevention and treatment of such serious diseases.

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 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;
• 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 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 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 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 who want to build mass, another list of products 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 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 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: