home Audience 6 Products containing egg white. Which foods contain more proteins?

Products containing egg white. Which foods contain more proteins?

Contents:

What functions does protein perform in the body? His daily dosage. List of foods high in protein.

Products containing protein should be in the human diet. These requirements are not surprising, because the substance is considered the main building material responsible for metabolic processes and assimilation useful elements(minerals, vitamins). Protein is what helps muscles grow and repair.

That's why every athlete should know which foods are high in protein. This allows you to correctly formulate your diet and eliminate the deficiency of such a useful element.

What should you know about protein?

Protein is a constituent element of every cell of the body, organs and tissues. In addition, its specific form plays the role of hormones and enzymes that are so necessary for human body. At the same time, the construction function mentioned above is far from the only one. Food containing this element is also a source of energy. If you know where protein is found and consume it in sufficient quantities, then weakness, apathy, and reluctance to exercise will go away.

Protein consists of a group of amino acids, the combination of which can be very different. There are 22 such amino acids in the body. Of these, our body can produce 13 personally, and the rest come only from food. By taking foods that contain a lot of protein, a person covers the body’s need for an important component and ensures that it performs key functions - regulation of acid-base and water balance, the functioning of the thyroid gland and hormonal system.

How much is required?

Many people do not know in what volume it is recommended to consume this useful element. The minimum amount that should be supplied with food is 0.8 grams per kilo mass. But with active loads, the need for protein increases, so its amount increases up to 2-2.5 grams per kilo(some athletes raise the “bar” to 3 grams).

But sport is not the only reason when protein is in larger volume necessary for organs and muscles. The need for it increases during periods of serious illness or postoperative period, during active development and growth, in the cold season, when performing work that requires mental and physical stress.

In parallel with this, the need decreases in the warm season, when most of chemical processes occur with the help of heat. In addition, such products are less necessary for older people, because cell renewal does not occur so quickly. Also, the need is reduced if there are problems with the digestibility of protein supplied through food.

The benefits of eating protein foods

The benefits of protein and its effect on the body were mentioned above. But this is just the “tip of the iceberg”. This substance takes part in almost all vital processes.

Thus, it performs a transport function, delivering fat, vitamins and minerals to to various cells our body. In addition, thanks to protein catalysts, many chemical processes are accelerated. This element is also considered one of the main fighters against infections. We must not forget its importance for athletes, because it guarantees stable muscle growth.

Foods High in Protein

Now let's look at which foods contain protein. In fact, this element is present in almost all the food we eat daily. The only thing is that the volume of useful substance varies everywhere. So, one of the record holders is food gelatin . It contains about 87 grams of the element per 100 grams of product. Next it is worth highlighting:

When considering which foods contain a lot of protein, one cannot fail to mention meat, which is an invariable part of our diet:

Turkey provides 21.6 grams of protein;
with chicken – 21.3 g;
with rabbit meat – 21.2 g;
with beef – 19 g;
with veal - 19.7 grams and so on.

It is worth highlighting a number of products that are an invariable part of the vegetarian diet:

oatmeal (12 g);
millet (12 g);
rice porridge (7 g);
rye bread (4.7 g).

How does digestion occur?

The process of digestion and assimilation of the element occurs in a special way. So, the same carbohydrates are processed already in oral cavity. As for proteins, they require action to begin the process of hydrochloric acid. But because big size molecules, their digestion occurs with great difficulty.

To speed up the process, it is worth taking proteins that have the lightest and most easily digestible form. Such products include kefir, eggs, feta cheese, fermented baked milk and other fermented milk products.

How to recognize protein deficiency and excess?

Every person should recognize these symptoms in order to take timely measures:

That's why knowing which foods contain protein is key to creating a healthy, fit body. The content of the element in food should be such as to eliminate any risk of deficiency or excess. If you manage to achieve harmony in your diet, then your body will respond in kind – with stable growth and a strong immune system.

Above we looked at what protein is, what foods contain it, and what you should know about this element. All that remains is to properly formulate your diet, improve your health and develop your muscles. Good luck.

Contents:

Why does a person need protein, what role does it play in the body? Its types and content in food products.

It is difficult to find a person who has not heard about the benefits and importance of proteins. For this reason, including protein foods in the menu is considered almost the top priority for many people. The problem is that the diet must be balanced, and the protein must be taken in correct dosage and at the right time (to solve certain problems).

Below we will figure out what the benefits of this element are, what foods contain protein, and how much the body should receive per day. There are a lot of questions, and they all require clarification.

Types of protein

The classification of protein is very extensive, but there are points that should be given special attention.

By origin, the “building material” for cells is:

Vegetable. The sources are herbal products. The problem is that such protein is less easily absorbed by the body, and therefore is in less demand.
Animals. Products containing animal-derived nutrients are considered more preferable. Their advantages are better digestibility, maximum biological value, low risk side effects. Nutritionists claim that this type of protein causes minimal risk the appearance of allergies. Sources include eggs, cottage cheese, meat, liver and other similar foods.

We must not forget about another classification - according to speed of digestibility:

Fast. Such elements are good high speed digestion and entry into cells. It takes 1-2 hours to be digested, which is a big plus for athletes. At the same time, protein must be included in the diet immediately after leaving the gym. With this option of forming a diet, muscles recover faster.
Slow. This protein takes longer to digest and is used to solve various problems - losing weight, gaining weight, or covering an existing deficiency. The list of protein products containing it is headed by cottage cheese, which is recommended to be taken before going to bed. In this case, it is possible to cover the need for amino acids and accelerate the growth process.

Consumption rate

The protein molecule contains the following elements - hydrogen, oxygen and carbon. There is also a sufficient amount of iron, phosphorus and sulfur present. This complex contributes to the formation of a complete set of amino acids that are so important for the functioning of the body.

Products that contain protein supply two dozen amino acids to the cells of our body, some of which are not synthesized by internal organs and are supplied only with food. Scientists agree that protein can be roughly divided into:

Full-fledged. This protein is found in large quantities in animal products.
Defective. Vegetable protein falls into this category. It got its name due to the lack of certain amino acids in its composition.

Concerning daily requirement, then the dosage is as follows:

for children - 30-80 grams per day (depending on age);
adults – 60-120 grams;
athletes - 150-250 grams.

There is also a more convenient calculation. The optimal protein intake is 2.2-3.5 grams per kg of weight (for children), 0.8-1.2 grams (for an ordinary adult) and 2-2.5 grams (for athletes).

If you don't eat enough protein, you suffer the immune system, central nervous system, the risk of anemia increases, skin condition worsens. Excessive consumption leads to problems with the gastrointestinal tract. The remains of the element are retained in the stomach, and rotting processes begin. Over time, it is possible that urolithiasis, gout. Regular excess often causes water imbalance.

It is also worth considering that products containing a large number of protein, recommended:

During serious illnesses, upon completion of operations, during the recovery stage.
During the period of work that requires increased activity.
In winter, when the body requires more energy to produce heat.
During training (when receiving strength loads).

They are needed in smaller quantities:

In summer, when chemical processes are activated under the influence of heat.
In case of diseases associated with decreased protein digestibility. It is worth highlighting gout here.
For older people. Due to inhibited cell renewal in the body, protein needs are lower.

How is it useful?

It would be useful for each person to make a list of protein foods to cover the daily requirement. The reason is the benefits of the element for the body. Depending on the type of amino acid, a number of key tasks are solved:

They perform transport functions - they deliver minerals, fats and other useful substances to the cells of the body.
Accelerate chemical processes, which promotes normal operation organs and body renewal.
They effectively “fight” infections coming from outside.
Act as a building material for cells (including muscle cells).

List of protein products

If you eat right, you can solve a number of issues - losing weight, gaining weight, cutting, covering deficits, and so on.

Plants under the influence sun rays capable of synthesizing amino acids, sugar, starch, carbohydrates and other elements. List of products containing protein for vegetarians (per 100 g):

boiled rice (brown and polished) – 2.2 and 2.4 grams, respectively;
boiled potatoes – 2.4 g;
green peas – 5 g;
white cabbage – 1.8 g;
sweet pepper – 1.3 g;
radish – 1.2 g;
greens (sorrel, lettuce, parsley) – from 1.5 to 3.7 g;
apples – 2.2 g;
vegetarian cabbage soup – 1 g.

Among the leaders:

mustard – 37 g;
soy – 35 g;
gelatin – 87 g;
split peas – 23 g;
peanuts – 26 g.

List of products with animal protein:

Protein when planning a diet

Protein intake deserves special attention if we're talking about about losing weight. The main advantage of protein is that it gives you a feeling of fullness. If you plan your daily diet wisely, you will be able to lose weight faster. At the same time, the main mistake of protein diets is complete failure from foods containing carbohydrates.

To get results, you should adhere to the following rules:

Take food in doses, that is, in small portions throughout the day. The optimal number of receptions is 5-6.
It is forbidden to include only proteins in the diet - food should be varied.
Carbohydrates should be consumed before lunch and only complex ones. As for the afternoon period, here you need to focus on meat, fish, cottage cheese and vegetables.
Top protein foods daily ration– chicken breast fillet, boiled beef, fish, seafood, cottage cheese, egg white. All this should be combined with vegetables and salads.
No frying. Food should only be grilled or steamed. In this case, it is possible to maintain the required amount of protein and help the body with digestibility.
Sauces are prohibited. The exception is lemon and soy.

People who dream of always being fit and beautiful should consider the following points:

To build muscle and gain the expected definition, it is worth adding to your diet. protein food 1.5-2 hours before the start of classes. The best option is chicken breast, fish, turkey.
Immediately after classes, the emphasis is on fast carbohydrates (unless you are cutting) and protein, and fats are prohibited.
Inclusion of microelements, vitamins and protein in the diet guarantees improvement of the condition skin, hair and nail plates.

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Proteins - natural polymers are among the most important nutrients. They form the basis of a cell or an organism. Food poor in natural polymers does not have an effect on restoration and growth muscle tissue. It has been proven that the lack of these nutrients has a detrimental effect on health and ability to work.

Their lack is reflected in the form of dry skin and hair, crumbling nails, wear and tear, and aging of the body. The lack of natural polymers leads to the development serious illnesses, oppression endocrine glands, dystrophy, reduction, fatty infiltration in the liver.

Eating protein in large quantities is also not beneficial. It is not stored in reserve, but is decomposed into its components in the liver and excreted through the kidneys. At the same time, the latter bear a huge burden. Metabolic products are toxic, for example ammonia, which poisons the body, as a result of which the cholesterol content in the blood increases (), and intoxication occurs. The kidneys need water to eliminate toxins, so there must be enough fluid to eliminate them.

Long-term consumption of only protein foods leads to damage to the central nervous system, disruption of the stomach. Intoxication makes it difficult to enter the body beneficial microorganisms, depression sets in, and the condition of the joints worsens. Some animals and dairy natural products should be taken only once daily in the morning, during peak activity.

What foods are high in protein?

Protein is one of the most important nutritional elements. It represents the basis human body, its cells. The lack of this product negatively affects health regardless of age.

It's complicated chemical element As a result of digestive processes in the intestines, it breaks down into its component parts - . Dissolving in water or juices digestive system, they are absorbed into the blood through the intestinal walls.

Amino acids are divided into low-containing and saturated with natural polymers - complete and inferior. Incomplete ones lack or contain a fairly small amount of acid. Polypeptides of animal origin are biologically more valuable, their amino acid composition is closer to amino acid composition human tissues.

The lack of one essential amino acid leads to incomplete absorption of other acids. Essential amino acids lysine, valine, leucine and others are produced and supplied to the body only from food. Therefore, in order to restore and grow muscles and maintain their tone, it is necessary to find out which foods contain a lot of protein.

The role of protein in the body

Protein is made up of amino acid molecules and is the main organic substance. It makes up almost a quarter of a person's weight. Serves as a source of energy, controls processes occurring in the body.

Along with the production of catalysts and strengthening the immune system, it participates in the creation of tissues and organs, blood clotting, blood transportation of oxygen, fats, carbohydrates, and various mineral salts, other useful elements, included as component cells - membrane, protoplasm, nucleus and vacuoles. Finally, it helps cells move into tissue and a person move.

Protein serves as a kind of building material for the body. Its brick-cells make up the heart, kidneys, lungs, bones, and muscles. It takes part in the absorption of vitamins, minerals, and other beneficial elements. Protein is not only needed internal organs, but also external. For example, elastic skin good hair, nails are determined by the presence of the required proportion of polypeptides in them.

Food does not contain exactly the natural polymers that the body needs. In the stomach, food dissolves and is broken down into amino acids, which the body uses for its construction. A third of the proteins obtained from food goes to work on digesting this food, the rest goes to restoration and creation of new cells.

This means that even without doing anything, we spend 30% of the energy entering the body. In fact, all compounds break down within six months to the amino acids involved in the creation of new cells. The average person has an amino acid turnover of 400 grams per day.

Polypeptide deficiency can occur not only in vegetarians, but also in poor nutrition, weight loss as a result of losing weight, . It occurs from eating high-calorie foods containing mainly carbohydrates. These include chips, nuts, mashed potatoes and pasta instant cooking, pastry shops and .

It has been noticed that food of animal origin contains more building blocks than food of plant origin. According to the degree of protein content, they are divided into very large - more than 15 g/100 g; large - 10-15; moderate - 5-10; small - 2-5 and very small - 0.4-2. The richest in content are chicken breast, eggs, beef burger and salmon fillet. A quarter of their weight is protein.

The following are ranked lower meat products, for example, (g/100 g):

If a person does not have problems with cholesterol, you can drink up to 7 eggs per day along with the yolk.

Fish and seafood have the following indicators:

A significant amount of protein is present in fried red and black caviar - 31.8; 28.8; 28.4 respectively.

Among dairy natural polymers, low-fat cheeses stand out from the general background. The content of polypeptides in it ranges from 25 to 30 g.

The remaining products contain protein in the following amounts:

The bottom line is occupied by feta cheese - 11.9 g.

Cereals, legumes, and mushrooms contain nutrients in the following proportions:

Mushrooms do not contain large amounts of natural polymers, but they are completely free of cholesterol. From flour products Single-grind rye bread is healthier. It contains more biologically significant elements than the same bread from wheat flour. But due to the fiber content in plant natural polymers, their digestibility is an order of magnitude lower than that of animals.

Residents eastern countries replace meat and dairy foods with soy and sesame, or combine it with other vegetables. The latter is used in the manufacture of sweets, bread, pastries, and various cheeses.

Protein nutrition and sports

Protein nutrition for athletes is used when performing heavy strength exercises or physical work. If to an ordinary person If you need 80 grams of protein per day, the athlete consumes almost twice as much. This is especially important in sports that require concentration of effort, high nervous tension, with increasing stressful situations.

For normal height muscles from 80% of the resulting proteins, the majority should consist of proteins of animal origin, the rest comes from plant-based natural polymers. In this case, it is necessary to maintain the proportions of food components.

An athlete's diet should consist of 30% protein, 60% carbohydrates and 10% fat. Large physical exercise create a protein deficiency in the body, and as a result, resistance and absorption of essential nutrients decrease, and vitamin deficiency occurs. The greater the physical activity, the greater the damage to muscle cells and the more natural proteins the athlete needs. Nutritionists believe that athletes should eat at least 6 times a day.

Digestibility of protein products

It should be borne in mind that after each meal you should not feel hungry for a certain time. It depends on the duration of digestion and the method of preparation. Mashed, boiled and plant foods are digested faster than those of animal origin.

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Not everyone knows what protein is, what role it plays in the activities of the human body and what functions it performs.

Let's try to answer these questions, and also consider which products have the highest protein content and how they can be beneficial or harmful to humans.

The benefits and harms of eating high protein foods

Protein (protein) is a substance that consists of amino acids. Since our body is not able to form all amino acids, some of them come to us with protein.

Protein - an important part in the diet of any person. It is the most important building material, as it takes part in the creation of muscle tissue. This is why protein is so valued by athletes and those who simply want to gain muscle mass.

For the same reason, it is important for a child, since protein helps the growing body develop correctly and quickly.

If there is a lack of protein in a person, the functioning of the glands may be disrupted. internal secretion. Blood composition may also change and worsen brain activity, decrease stamina and decrease immunity.

At first glance, it may seem that protein is an extremely useful substance.

But it, like fat and carbohydrates, can harm the body if consumed in too large proportions.

The thing is that our body absorbs the amount of protein that it needs for a certain time. If you need no more than 150 grams, then it will absorb this volume, and the rest will simply be processed.

The body spends calcium to carry out this process, and if you do not get it through food in the required amount, it will be taken from the bones, which can ultimately lead to osteoporosis.

And even if you take various vitamins containing calcium, this will not save you.

Also, due to excess protein consumption, there is a serious load on the kidneys, which can cause various diseases. This phenomenon can often be observed in prosperous countries, where many people have too many protein foods on their menus.

When consuming animal products that contain protein, you need to be careful, because most often they contain large amounts of cholesterol and fat, and they are also often high in calories.

Foods with the highest protein content

In order to properly regulate the amount of protein in your diet, you need to know which foods contain it and where it is most abundant. Let's give an example of products that are often found on the table of most people:

Eggs. The ideal and most affordable source of protein for humans. They contain a large amount of protein (about seventeen percent), and they also have high biological value, since they contain many essential amino acids;
Cottage cheese. A product that any athlete's diet cannot do without, it contains fourteen percent protein. Its advantage is that, unlike eggs, it takes a long time to digest, so it is good to take it before bed, then the body will be provided with energy throughout the night. But it is worth knowing that cottage cheese contains a large amount of fat, so it is best to buy a low-fat version;
Milk. For many, along with eggs, this main source protein. It is also rich in amino acids, and its biological value is even higher than that of eggs. Know that it is not necessary to purchase skim milk, if the fat content does not exceed 2.5%, it will not significantly affect your body;
Cheese.It is high in calories, but it contains as much as thirty percent protein;
Poultry meat. It has low calorie content and at the same time high protein content. Plus, this is a product that is quite easy for the body to absorb;
Beef. Contains good absorption animal protein. It is best to eat boiled or stewed beef. Beef is the most healthy and nutritious to eat. young, from one to two years;
Liver. The liver contains twenty-five percent protein, this product has low calorie content and low cost;
Fish. Dietary product, in which the presence of protein ranges from fifteen to twenty-five percent, depending on the type. The highest amount of protein can be found in salmon, tuna, mackerel, and mullet.

These are the most common and popular options for the human diet, however, in addition to this, there are a number of products with the most high content squirrel. Let's look at this list in a table.

Table

For clarity, we present a table with protein content per hundred grams of product weight.

The product's name		Amount of protein
Goose	29
Turkey	24
Mutton	24
Beef	23
Chicken	25
Beef liver	19
Pork	19
Duck	17,6
Beluga	24
Pink salmon	21
Mullet	21,4
Shrimps	20
Sea bass	20
Sardine	23,7
Smoked salmon	25,4
Mackerel	18
Zander	21
Smoked cod	23,5
Tuna	23
Pike	18
Brynza	18
Cheeses	30
Cottage cheese	14
Egg	12
Veal	22
Pork liver	18
Bream	21
Crabs	19
Smoked cod	24
Ide	18
Acne	17
Oysters	14
Pork/beef heart	15
Pollock	17

In addition to the above, there is also a huge variety of products that contain protein, but in much smaller quantities.

Normal and excess protein in the body

As you already learned above, protein not only benefits the body, but can also harm it. It all depends on how much a person takes it daily. How much protein is needed for the human body?

First of all, you need to know that there is a certain daily protein intake.

An adult should consume at least forty grams per day and it is not recommended for him to go beyond this limit, otherwise it is fraught with health problems;
On average, ninety grams is good value, which any healthy body can absorb;
The maximum protein intake is about one hundred and twenty grams per 24 hours. Consumption of more mass may lead to poisoning and further complications in the functioning of the body. Also, it may appear bad smell from the mouth and constant gases.

It is worth remembering that on average, the body is not able to absorb more than thirty grams of protein in one meal.

Required amount of protein per kilogram of body weight:

1.2 grams needed for athletes and people leading active image life;
About two grams for those who exercise three or more times a week and 1.6 grams for those who go to the gym once or twice;
2 grams for those who are losing weight and eating low-calorie foods.

You need to take more protein:

In case of any illness, especially after surgical intervention, as well as during the recovery period;
During active growth and development of the human body;
If a person plays sports and leads an active lifestyle;
In winter, because at this time of year, the human body has to expend more calories to maintain body heat and energy.

Requirement for protein is less :

In warm seasons, since the body does not need to spend a large amount of calories;
In old age, since the body of an old person does not undergo as many updates as in a young person;
When gout and other diseases associated with protein absorption occur.

The body digests proteins much longer than carbohydrates, which are absorbed almost instantly. This happens due to its rather large molecules, which the body does not cope with immediately.

This is also an advantage of protein food; it stays in the human body much longer and is digested more slowly, and therefore, the feeling of fullness persists for a longer time.

Depending on the duration of protein absorption, products can be slow or fast. Slow ones include, first of all, cottage cheese and pork, fast ones include eggs, milk, kefir.

Before you calculate daily norm protein and lean on foods high in protein, it is best to consult your doctor before doing this and undergo full examination body to make sure you do not have kidney, liver or stomach disease.

Otherwise, you risk harming yourself. Those who have had kidney problems or whose body lacks enzymes that break down protein need to be especially careful.

It is also necessary to pay attention to the tolerance of foods containing protein, since for this reason many are prohibited from consuming, for example, fermented milk and other products.

Nutritionist advice on consuming protein for weight loss

When dieting, many people include large amounts of protein in their diet. Let's look at some advice that nutritionists usually give in such cases:

As a rule, the diet involves reducing such nutrients like fats and carbohydrates. But at the same time, the amount of protein decreases, which can negatively affect the functioning of the body. Therefore, during the diet, you need to carefully monitor your protein intake. Remember that your menu should contain about thirty percent protein foods;
When losing weight, it is necessary to include in your diet meat, fish, nuts, fermented milk and other products that contain sufficient protein;
Protein foods, according to many nutritionists, are very well absorbed with carbohydrates and fats, which are the main suppliers of energy for the body. Also, for faster and good absorption, it should be consumed without bread and together with vegetables and herbs;
Besides natural products, can be used sports supplements or protein powder, but they cannot be considered as the main source of protein, because the body absorbs protein most efficiently from meat and other products of animal origin;
In this case, it is necessary to consume food boiled or steamed, while excluding from the diet fried foods. It is also better to salt it not during cooking, but just before eating.

So, from all of the above we can conclude that protein is very important for the human body, but in order to stay healthy and strong you need to consume it in the right quantities and constantly monitor it.

Nowadays people are increasingly talking about the need for protein for the body. Today we will look at what proteins are, what they are needed for, and what foods contain them in large quantities.

Brief information about proteins

Proteins (another name is protein) are the main substance that is responsible for building the body. Based on this, it should be understood that without proteins it is impossible to build a beautiful and pumped up body, and even maintain good physical shape.

Everyone who has ever tried to lose weight has been on vegetable and fruit diets. Everything seems to be going great; in a few days you can lose a decent amount of kilograms. What's next? After a while, progress stops, and the reflection in the mirror does not improve at all, but even the opposite. Due to the lack of protein in the body, muscles are depleted and lose their natural shape. In addition, the lost kilograms affect physical indicators- they also get worse if you don’t eat the required amount of protein.

Why is this happening? When the body feels a lack of protein food, it begins to draw on internal reserves. Thus, when inside is formed acute failure protein and amino acids, he begins to consume himself. Literally, internal protein reserves from muscle fibers and fabrics. Thus, the muscles become smaller in volume and physical fitness deteriorates.

Based on the above, it can be emphasized undeniable benefit and the need for protein for the body. Without it it is impossible not to build beautiful body, nor lose weight correctly. But both deficiency and excess of protein negatively affects the body. The daily norm is calculated, as a rule, for each kilogram of your own weight, and this amount is based on your goals: losing weight, gaining weight, working on the relief or simply maintaining physical shape.

What are proteins?

All protein sources by origin, can be divided into two categories:

animals;
vegetable.

As you may have guessed, the only difference is their origin. Experts advise consuming as much animal protein as possible, as it is better absorbed and such products contain large amounts of pure protein. But don't forget about plant foods. For example, legumes contain a large amount of protein, and are no worse in effectiveness - this has been proven by athletes who eat only plant foods.

In addition, all proteins share by speed of absorption:

fast. main feature this type - fast speed absorption, which does not exceed 60-80 minutes. Fast squirrels suitable for typing muscle mass, quick recovery body and internal reserves, increasing strength indicators. As a rule, they are eaten immediately after training.
slow. The rate of absorption of such proteins reaches 6-8 hours. Long enough and great for you. This type of product is ideal for those who want to lose weight and maintain muscle size. By eating foods like these, you prevent catabolism and help fuel your muscles. useful substances throughout the day. An example of such a product is low-fat cottage cheese.

Which foods contain healthier protein?

Not all protein-rich foods are equally healthy. The problem is that while there is a large amount of protein in its composition, the food may contain a large amount of carbohydrates or fats, or have a high glycemic index (quickly replenish the body with glucose). This means that low-fat cottage cheese, which does not contain fats and carbohydrates, and cheese, which contains 22 grams of fat per 100 grams of product, are significantly different.

There are several main products that contain the most healthy protein for the body.

The first one is egg white. It has already happened that eggs are the favorite product of all athletes, and for good reason. Firstly, it is a low-calorie food product that contains virtually no fat. Secondly, egg white is perfectly absorbed by the body and brings only benefits. If you are actively involved in sports, you can eat 5-6 eggs a day and not be afraid. There is just one thing - you can only eat 1-2 yolks a day, the rest should be thrown away.

The second product, not inferior in popularity - low-fat meat. This could be beef, chicken or turkey. All of the listed products perfectly saturate the body with protein and do not cause harm. In addition to everything, beef also contains healthy animal fats, so it can be eaten even when dried. You should know that meat must be steamed, grilled or boiled. The cooking process should exclude vegetable oil so that the meat retains its properties.

The third product is everyone's favorite cottage cheese. It's hard to imagine your diet without delicious cheese, which goes well with fruit. People who do not have problems with lactose are recommended to eat 200 grams low-fat cottage cheese in a day. With low caloric content and practically complete absence carbohydrates and fats, a 200 g serving of cottage cheese contains 33 g of protein.

The last product, and one of the most useful, on our list is oatmeal. It is this that contains, albeit in small sizes, slow proteins. Combining delicious porridge made with water or steam, with fruits and berries, you saturate the body slow carbohydrates and protein, which will be absorbed within 6-8 hours.

Table of protein content in products

The product's name	Amount of protein per 100 grams
Dairy
Brynza	18
Kefir	3
Milk	3
Cream	2,8
Sour cream	1,5
Hard cheeses	20-30
Dutch	26
Kostroma	25,2
Poshekhonsky	26
Lithuanian	29
Cottage cheese 0.6%	16
Cottage cheese 20%	14
Fish and seafood
Beluga	24
Pink salmon	21
Flounder	18,2
Crabs	18,7
Shrimps	20
Bream	21
Pollock	17
Lamprey	15
Sea bass	20
Saira	18
Salaka	18
Sardine	23,7
Herring	15,5
Salmon	16,3
Mackerel	18
Som	17
Zander	21
Cod	17
Tuna	23
Trout	15,5
Hake	16,6
Pike	18
Meat and animal products
Mutton	24
Beef lean	20,2
Goose	29
Turkey	24
Chicken	25
Chicken stomachs	20-22
Pork lean	25
Duck	17,6
Whole chicken egg	6,7

Quite often, high protein foods are used for weight loss, and such diets are gaining more and more popularity. This is due to the fact that protein foods contain few calories and are highly satiating. For example, for the daily caloric intake for a woman weighing 50 kg, 1350 kcal, you can eat 1.9 kg of cottage cheese per day. Of course, such a quantity of one food product is too large and we do not recommend anyone to eat it. You can eat plentifully, eat enough meat, cottage cheese and fruits, and still lose weight noticeably.