home Auditorium 8 Food rich in protein. List of protein foods for weight loss

Food rich in protein. List of protein foods for weight loss

Have you decided to lose weight using the Dukan protein diet? Or do you prefer the Atkins diet? Great, then you're probably wondering where to get your protein from. We will tell you about this, as well as:

what is protein food (a list of foods for weight loss is attached!),
We will reveal the secrets of choosing protein products,
Let's touch on the topic of losing weight with protein diets.

What is protein and what types of it exist?

Protein is the material for building body cells. It makes up a good half of our body, if not most of it. Protein consists of 20 amino acids, some of which are synthesized in the body, and some of which come with food.

Every person should have proteins in their daily diet. They are found in two forms: animal and plant. Ideally, their ratio in food should be 2:3 in the total mass of protein received.

Animal protein contains some essential amino acids, which are used to build body cells. However, in products that contain it, there is a great danger of consuming fat along with protein. Nevertheless animal protein It is absorbed much more slowly by the body than plant-based, but gives a feeling of fullness for a long time.

Plant protein is found in legumes, some grains and nuts. It is absorbed faster and easier by the body.

How to choose protein products? Look at the protein and fat content in it. How more protein And less fat, the better the product.

Among the meat products, the most harmful in this regard are pork and lamb. This means we remove them from the diet. What remains is beef without fat and poultry. But among birds, some species also contain a lot of fat, for example, goose. Duck is also fattier than other types of birds. Turkey and chicken are rightfully considered dietary; to be precise, these are turkey fillet and chicken breast. You can also eat rabbit meat.

So which foods contain a lot of protein?

proteins, g	fats, g
Mutton	22,00	17,20
Beef	25,80	16,80
Turkey	25,30	10,40
Rabbit	24,60	11,70
Chicken breast	21,62	8,30
Beef brains	11,70	8,60
Beef liver	17,90	3,70
Chicken liver	20,40	5,90
Pork liver	18,80	3,80
Beef kidneys	15,20	2,80
Pork kidneys	15,00	3,60
Boiled pork	22,60	51,60
Beef heart	16,00	3,50
Chicken heart	15,80	10,30
Pork heart	16,20	4,00
Beef leg jelly	6,00	4,00
Veal	30,70	1,10
Duck	22,60	19,50

Fish and seafood

Following meat products, the highest protein content is fish products: tuna and salmon fillets, sardines, mackerel. They are also less fatty. Salmon is the leader in the amount of protein and contains a minimal amount of fat.

Fish and seafood	proteins, g	fats, g
Fresh roach	18,00	2,80
Pink salmon	21,00	7.80
Catfish	15,50	5,80
Flounder	12,00	3,30
crucian carp	20,70	2,10
Carp	16,00	5,30
Baltic sprat	14,10	9,10
Bream	17,10	4,70
Sea bream	21,30	4,70
Mackerel	22,80	3,60
Pollock	15,90	1,00
capelin	13,10	11,50
Burbot	21,40	0,60
River perch	18,50	0,90
Sea bass	18,20	5,20
Sturgeon	16,40	10,90
Halibut	14,00	3,00
Haddock	17,20	0,20
Blue whiting	17,90	1,00
Crayfish	18,00	1,10
Saira	18,60	12,00
Sardine	25,00	9,60
Fresh fatty herring	17,70	9,70
Iwasi herring	20,50	15,40
Salmon	20,80	12,50
Atlantic mackerel	18,00	11,90
Oceanic horse mackerel	18,50	5,60
Som	18,40	8,50
Zander	18,40	0,70
Cod	16,00	0,70
Tuna	24,40	1,00
Acne	14.50	30,50
Pike	18,40	0,80
Hake	18,50	2,20
Squid	18,00	0,30
Crab	16,00	3,60
Shrimp	18,90	2,20
Rapana clam	16,70	1,10
Pink salmon caviar	31,20	11,70
Chum salmon caviar	31,60	13,80
Pollock caviar	28,40	1,90
Sturgeon caviar	28,90	9,70

Legumes and cereals

Plant proteins include sources such as soy and other legumes.

Legumes and cereals	proteins, g	fats, g
Dried peas	20,50	2,00
Buckwheat core	12,60	3,30
Semolina	10,30	1,00
Pearl barley	9,30	1,10
1st grade pasta	10,70	1,30
Premium pasta	10,40	1,10
Egg pasta	11,30	2,10
Chickpeas	20,10	4,30
Millet	11,50	3,30
Soybeans	34,90	17,30
Beans	21,00	2,00
Hercules cereal	11,00	6,20
Lentils	24,00	1,50

Mushrooms

You can also find protein-rich foods among mushrooms.

Protein in cottage cheese, eggs and cheese:

These products are good for a small snack, as they are very high in calories. And besides, they contain a large amount of fat.

Along with fats, there are also beneficial omega acids. The leaders here in terms of protein content are: pumpkin seeds- 42 g. But there is also a lot of fat - 46 g. Peanuts contain 45.2 g of fat and 26.3 g of protein.

15 Protein-Rich Foods for Weight Loss

Almond. Contains important nutrients, magnesium and vitamin E.

Chicken breast. The most affordable source of protein, easily digestible. 1 roasted skinless chicken breast contains 53 grams of protein and 284 calories.

Cereals. Used in healthy eating, are included in muesli. Contain fiber, magnesium and manganese, thiamine and other elements. A half cup of dry cereal contains 13 grams of protein and 303 calories.

Cottage cheese. It has a low fat content. Contains calcium, phosphorus, selenium, vitamin B12 and others nutrients. 1 cup of cottage cheese (226 g) with 2% fat contains 27 g of protein and 194 calories.

Cheese. Parmesan (38 g protein), Swiss cheese (30 g protein).

Greek yogurt. Contains 48 g of protein per 100 g of product. A 170 gram cup of yogurt contains 17 grams of protein and 100 calories.

Milk. An excellent source of protein, but many people cannot tolerate it. If you're one of the lucky ones who can drink it, congratulations! Contains calcium, phosphorus and riboflavin. 1 glass of milk contains 8 g of protein and 149 calories.

Lean beef. Delicious in taste, it contains large amounts of iron and protein. 1 85 g serving contains 22 g of protein and 184 calories.

Tuna. The most popular type of fish for food. It contains a large amount of healthy omega acids. 1 cup of canned tuna weighing 154 g contains 39 g of protein and 179 calories.

Lentils. A popular product among vegetarians. Contains 27% protein per 100% product. 1 serving (196 g) contains 18 g and 230 calories.

Turkey. Dietary meat Contains very little fat and calories. Protein content 21 g protein per 100 g.

By the way, there is a . There you can choose the right recipe for yourself.

A protein diet is good for weight loss. However, it is contraindicated for those with kidney problems. A protein diet allows you to quickly get rid of excess weight, however, her long-term use dangerous for those women who have a weak heart or diabetes.

Protein diets are used from 4 weeks to several months, depending on the type of diet. Chronic carbohydrate restriction can lead to chronic fatigue and lethargy, headaches and other pathologies. Therefore, they are used for a short time: we lose weight and eat carbohydrates again.

Eating foods high in protein is necessary for building muscles, promoting the absorption of carbohydrates, and stimulating metabolism. Proteins can be of plant and animal origin.

Protein foods - what are they?

A large number of proteins are contained in following products(per 100 g):

It is important to know! Products that contain an increased amount of protein relative to other foods also saturate the body with iron, calcium, and vitamin B12.

All these useful material very important for red blood cells, as well as the strength of human bone tissue.

List of animal products and their protein content

Products of animal origin contain a considerable amount of protein.

The list of protein content is as follows (per 100 g):

If you're wondering what it is protein food, what foods these are, a list of protein foods - an experienced nutritionist will help you.

List of plant products and their protein content

Products plant origin have a huge advantage - they contain virtually no fat and cholesterol, which distinguishes them from animal products.

So, for example, 100 g of beef contains up to 20% of the recommended amount of fat and 30% cholesterol in the blood, while soy does not contain cholesterol at all and contains only 1% fat.

But anyway The intake of animal products is necessary for the daily diet.

For an adult, the daily intake of animal protein should be at least 30% of the total food intake, and the total amount of protein should be within 150 g.

Protein foods are what plant products?

List of protein contents of available foods

It would also be interesting to know about protein foods – what kind of food products are they and what is the protein content in them?

Below is a list of protein content in foods (per 100 g):

List of the healthiest protein foods

The ideal animal protein product is egg, because it is almost 100% absorbed by the body.

The absorption of proteins of animal origin is 70–90%, and that of plant origin is 40–70%. The most healthy protein foods are found in foods such as veal, followed by beef, rabbit and pork.

It is also worth highlighting that any food containing large amounts of protein may not be entirely healthy, because contains a lot of fats and carbohydrates.

As previously noted, egg white is one of the useful ones, representing a low-calorie product, so you don’t have to worry about eating 5-6 eggs a day, but you can eat only 2-3 eggs a day. in a day.

One more useful product considered low-fat meat. Nutritionists recommend eating meat that is steamed, grilled or boiled. Moreover, meat contains the required amount of animal fats that the body needs; the main thing is not to exaggerate when consuming such a product.

Nutritionists insist on mandatory daily use cottage cheese 200 g per day, because it is low-calorie and contains practically no fats and carbohydrates.

Dream high content protein, but its usefulness is inferior to oatmeal, which can be supplemented with various fruits and berries, saturating the body with protein, absorbed in the body within 6-8 hours.

Note! Some vegetable proteins do not contain enough basic amino acids, so it is better to diversify your diet with food of animal origin.

Protein products for gaining muscle mass in combination with training

The main components of muscle growth are regular training and sports nutrition.

Eating protein foods is a must in the diet proper nutrition, but you also shouldn’t forget about counting calories, because the energy for building muscles lies precisely in nutrition.

The norm for protein intake for an athlete who has gained weight is 2 g per 1 kg of weight.

Professionals advise for greater effect gain body weight by consuming animal protein.

You can create your own diet for the required amount of protein mass. For example, the daily diet of an athlete who weighs 85 kg should include: 0.5 kg of chicken, 200 g of cottage cheese, 5 eggs and 0.5 liters of milk. You can alternate with fish, legumes, etc. To gain muscle mass, calories need to be increased almost 2 times.

“Protein foods – what kind of foods are they, a list of protein foods” are questions that are always of interest to people who strive for a slim figure.

Protein products for weight loss

Protein foods stimulate metabolism, which is beneficial for weight loss and appetite decreases.

Many people trying to lose weight do not plan their diet correctly, and also wonder: what are protein foods?

Required diet consisting of the right products, has a positive effect on changes in the body during weight loss.

But such a diet is also useful for the following:

Common protein diets. Their principles for eating protein foods

There are many types of diets, and some of them necessarily include protein foods with a high protein component or are even based only on protein products.

A protein diet mainly includes:

Fish;
Lean meat;
Milk;
Low-fat cottage cheese;
Cheese with a fat content of no more than 25%;
Soy products (milk, cottage cheese).

Diet according to Dr. Dukan

The Dukan diet includes 4 phases and stages:

In addition to performing the 4 phases, the Dukan diet consists of following the following rules:

Drink plenty of fluids (1.5 liters per day);
Daily consumption of bran;
Morning exercises;
Daily walk in the fresh air.

Hayley Pomeroy's diet - losing weight without fasting

This diet is aimed at speeding up metabolism. The Hayley Pomeroy diet consists of a special nutrition program in which a person loses overweight not abstaining from food, cleaning fat cells naturally.

This diet includes a fully written menu for each day and a list of foods for each phase that are allowed to be consumed.

Atkins diet

The Atkins diet is about reducing your carbohydrate intake., due to which the body can gain fat reserves.

As with many diets, you need to drink plenty of fluids when following the Atkins diet. Avoiding foods high in carbohydrates, according to Atkinson, will significantly reduce your calorie intake.

Following a diet without carbohydrates can significantly affect the body, because dizziness, weakness and headaches may appear. These symptoms disappear over time and the body adapts to the changes.

Protein-rich recipes for weight loss

What dishes can be prepared from protein products? It should be not only healthy, but also tasty food.

Cottage cheese casserole

Ingredients:

Recipe:

Combine cottage cheese, egg yolks, sugar and vanilla, then add the remaining ingredients and beat with a mixer until smooth.
Beat the whites until a white mass forms and add to the dough.
Place everything in a silicone mold greased with oil.
Cook for 30-40 minutes in an oven preheated to 180-200°C.

Red fish with spinach cooked in an omelette

Ingredients:

Recipe:

In a bowl, beat the egg, add sour cream, salt, add defrosted and chopped spinach.
Cut the fish into pieces, salt and pepper.
In a silicone mold, greased butter Pour in the resulting mixture and place the fish in the center.
Place in the multicooker basket and cook in the “steam” mode for 15 minutes.

Protein is involved not only in the formation muscle tissue and promotes weight loss, it also plays a significant role in the structure of the skeleton.

Protein deficiency significantly affects the imbalance of nitrogen balance; the body “feeds” on its own tissues, which is why it is so necessary in the diet of every person.

This video will tell you what protein foods are, what foods they are, a list of protein foods and much more.

From this video you will learn how to select protein foods for weight loss.

It is believed that a protein diet is the easiest way to lose weight. Without exhausting yourself with hunger or strength training, this method can remove from 3 to 8 kilograms of your weight in a week. It is important to approach your diet correctly. This will be discussed further.

In order to lose weight, it is important to know healthy protein foods. Their list (the table for weight loss will be presented below) will help you prepare delicious dishes at least every day, while you will be on a diet and lose weight.

First, let's look at how protein affects weight loss. Protein consists of low-calorie protein, which has the ability to be processed slowly, while supporting required level blood glucose. Gives the body a feeling of fullness for a long time. Digesting protein foods requires a tremendous amount of energy.

Note: if in the process of losing weight you exclude from the menu products containing simple carbohydrates, then the body will begin to synthesize glucose from protein than will normalize blood sugar levels, and it will not be deposited in fat. We must always remember that in the absence of carbohydrates in the body, with this method of losing weight, the process of burning fat mass begins.

A variety of protein foods will provide a tasty diet

Such phenomena are easily explained. When processing proteins, the body requires a huge amount of energy, which carbohydrates supply us with. Consequently, if there are no energy carbohydrates, then the body uses stored fat reserves as fuel for biological processes.

You need to be extremely careful when using protein foods for weight loss, remember the list of products that should be included in your diet. And learn the table of protein foods in order to exclude proteins with the highest content of carbohydrates and fats from your diet.

How effective is this method of losing weight?

The protein-eating method of losing weight results in conditions that force the body to obtain glucose (carbohydrates) from fat and protein. In other words, you spend energy on glucose synthesis, using up fat reserves.

In addition, a person does not feel hungry at this time, as with other diets. It takes the body 4 to 9 hours to digest proteins.. So, the time from breakfast, lunch, dinner and snacks between them can be easily transferred without stress to the body.

Important to remember! Due to consumption large quantity protein, muscle mass does not decrease, and provided the body receives physical activity, its growth occurs. This has a positive effect on increasing the metabolism of the entire human body and increasing its immunity.

Who should use a protein diet?

Protein, unlike carbohydrates, nourishes muscles, which quickly help burn off the calories received. But you shouldn’t get carried away with such nutrition.

Excess protein leads to poor overall health

Protein is not able to be stored in the body for future use, as fats do this. For this reason, its excess leads to disruption of protein metabolism, breakdown products accumulate, which significantly reduces immunity and leads to the development of malignant tumors.

Losing weight on proteins is best suited for people leading an active lifestyle. For example, athletes, young, energetic people, those who prefer to give up sweets in favor of meat.

Active image life requires a lot of energy

The diet is not contraindicated for pregnant women and nursing mothers. But you shouldn’t get too carried away with your diet. It is better to alternate regular meals with protein fasting days.

People suffering from diseases of the liver, kidneys, or cardiovascular system, if they want to lose weight using a protein menu, need to consult a doctor.

What protein foods should you eat when losing weight?

Let's take a closer look at what needs to be included in the menu for the process to be successful. As we have already found out, protein products are very important. The weight loss table in our article has a list of the most useful of them.

Meat

The presence of muscles in the human body makes it possible to burn calories. To preserve muscles, protein is needed, which is present in meat.

But meat products abound in fats. Therefore, in the process of losing weight It is necessary to use dietary meat in the diet, which has the lowest fat ratio. It could be a rabbit, chicken breast, skinless turkey.

We provide a summary table of the content of elements in 100 grams of products for ease of use.

Product name 100 g	K/cal	Water, g	Carbohydrates, g	Fats, g	Proteins, g
Poultry fillet	115	73	0,4	1,9	23,6
Beef lean	187	67,7	0	12,4	18,9
Young veal	90	78	0	1,2	19,7
Rabbit fillet	199	65,3	0	12,9	20,7

When using meat products in your diet, you must remember that you cannot combine:

protein and fatty foods
two types of food containing protein
proteins and carbohydrates

For example, you need to eat meat and eggs without bread, potatoes and cereals. Cream, sour cream, cottage cheese, vegetable oil cannot be combined with cheeses, meats, eggs.

Do not use vegetable oil, lemon, fats for preparing salads. Sour apples, lemon, orange, do not take with protein foods.

Fish

There is a direct relationship between the calorie content of fish and its benefits for weight loss. The lower the fat content of the fish, the better it is suitable for weight loss, given that it is cooked fish dishes steamed or baked in the oven.

Fish is rich in the minerals phosphorus, iodine, zinc and potassium.

Protein from fish has the ability to normalize blood pressure, supports processes occurring in the brain

Fish meat is rich in vitamins A, D, B12, B2, B1. It is recommended to consume 200 to 300 grams of fish per day.

Product name 100 g	K/cal	Water, g	Carbohydrates, g	Fats, g	Proteins, g
River pike	82	70,4	0	0,7	18,8
crucian carp	87	78,9	0	1,8	17,7
Flounder	88	79,5	0	2,6	15,0
Pollock	70	80,1	0	0,7	15,9
River pike perch	83	78,9	0	0,8	19

Do not forget that when losing weight and burning fat, fish is the most useful protein product only if steamed.

More benefits when dietary nutrition brings the sea lean fish, containing iodine, an Omega 3 fatty amino acid, which is reflected in the list of the table. When consuming fish that live in northern, cold water spaces, normalizes hormonal background, Job thyroid gland and hearts.

Eggs

Poultry waste products (chicken, quail, ducks, geese) must be included in the diet using protein diet. Because protein, which is instantly absorbed in the human stomach, has only 40 kilocalories per 100 grams.

Just two eggs will help keep you full until lunch

The yolk is higher in calories and contains 350 kilocalories per 100 grams of product.

Product name 100 g	K/cal	Water, g	Carbohydrates, g	Fats, g	Proteins, g
Quail egg	168	73,3	0,6	13,1	11,2
Egg	157	74	0,7	11,5	12,7
Yolk	358	50	1,78	30,78	16,2
Protein	44	87,3	0	0	11,1

The best time to consume them is breakfast, no more than 1 or 2 eggs at a time. It is important to remember that everything beneficial substances are preserved when eggs are boiled for no more than 5 minutes.

When losing weight, you can regulate your calorie intake by eating more whites and fewer yolks.

Cottage cheese, kefir

Fermented milk, low-fat foods restore intestinal flora body and have a positive effect on digestive system.

Kefir and cottage cheese can be made at home

Protein low-fat cottage cheese easy to digest and doesn't allow long time get hungry. The content of calcium, phosphorus, iron, sulfur, fluorine, and almost all types of vitamins helps strengthen teeth, hair, and bones. All of the listed properties also apply to 1% kefir.

Consuming dairy products can improve organ function genitourinary system, gastrointestinal tract, stabilizes sugar levels.

Product name 100 g	K/cal	Water, g	Carbohydrates, g	Fats, g	Proteins, g
Cottage cheese semi-fat 9%	156	71	1,3	9	16,7
Low-fat cottage cheese 5%	86	77,7	1,5	0,6	18
Low-fat kefir 1%	30	91,4	3,8	0,1	3

It is worth carefully selecting dairy products produced in production. In factories, starch is added to many dairy products. So to really get good result for your body, It’s better to cook your own food using fermented milk mushrooms.

Which protein foods are most beneficial for weight loss?

The main condition protein weight loss is to adhere to the basic principles of the diet: consistency and moderation in eating.

Be sure to drink half a glass of water at regular intervals throughout the day, bringing the amount drunk to 2 liters. This approach to losing weight will allow the body to switch to a protein diet without any problems.
Eat 4 meals a day with two snacks. For example, between breakfast and lunch you can eat cottage cheese, and before bed, after dinner, drink a glass low-fat kefir. Be sure to add vegetables or cereals to any of the protein foods you take.
Before lunch, it is better to consume difficult-to-digest carbohydrates, for example, buckwheat porridge(4 to 6 tablespoons). After lunch, it is better to combine protein foods with vegetables (tomatoes, cucumbers, zucchini, cabbage, especially broccoli).
Limit your intake of fruits and fats.
If you want to lose excess weight, you need to take care of building muscle.

The benefits of delicious nuts

Nuts are a huge source of energy and contain a large number of calories. Therefore, you should not abuse them by eating them, especially for people suffering from overweight and those who want to reset it.

Nuts are healthy, but quite high in calories

But, on the other hand, nuts have a lot of natural substances that are beneficial to the body, control appetite, and prevent indigestion.

Product name 100 g	K/cal	Water, g	Carbohydrates, g	Fats, g	Proteins, g
Almond	642	4,7	13	57	18
Pistachios	556	3,91	7	50	20
Walnut	637	4,07	14	61	12
Hazelnut	704	5,31	9	66	16
Cashew	633	5,2	12	52	25

Preferably eat nuts raw, without adding sugar, glazing, or salt.

During the day you can eat them during snacks, add them to salads, yoghurts, and cereals. As a snack, nuts easily replace sweets. Some of them contain fiber, necessary for the body for quick digestion of food.

Sources of fiber

For proper intestinal function, it is simply necessary to consume foods containing fiber along with protein-rich foods. Getting into the stomach, fiber slows insulin release Thus, sugar is not deposited in fat.

The source of those fiber fibers are fruits, nuts, vegetables, legumes, whole grains.

For example, breakfast may consist of chopped vegetables (half a glass - 4 grams of fiber), 2 eggs (12 grams of protein), and a dessert spoon of berries (8 grams of fiber).

For lunch - 100 grams of poultry breast, a whole grain bun, a piece of cheese, for dessert an apple and 100 grams of cottage cheese. The entire meal will provide 20 grams of fiber and 20 grams of protein.

For dinner it is advisable to cook chicken breast with boiled broccoli, eat with two breads.

A light and nutritious dinner will keep you in shape, ensuring you are full until the morning

Thinking about going on a protein diet, It is necessary to observe balancing and combination of products for the entire period of weight loss.

You should not overload on protein foods, because excess protein in the body will lead to changes in metabolism, weakening of bones and other diseases.

It is necessary to carefully study the tables, lists of protein products, think in advance and create your diet when losing weight.

What protein products can be consumed during a diet and how not to make a mistake in choosing? Video story by Doctor of Biological Sciences:

Are you interested in dishes for a protein diet? Video tips will help you create a menu for the day:

How to lose weight on a protein diet? Menu for the week in the current video review:

If your goal is to lose weight or, on the contrary, gain muscle mass, then you definitely need to pay attention to protein-rich foods. With the help of protein, you can gain weight mainly due to muscle mass, and not gain fat.

Every cell in our body consists of protein, it is part of every organ and every tissue; in addition, it is diverse, it can play a role enzymes And hormones.

The human body contains 22 amino acids: 9 essential and 13 non-essential, which it can synthesize itself, and the essential ones can only be obtained from food rich in protein. Protein (protein) in the body breaks down into amino acids, and in this form is absorbed by the intestines. Proteins (in the form of amino acids) are part of the blood and are components hormonal system, thyroid gland, influence the growth and development of the body, regulate water and acid-base balance body.

As you already understand, to grow muscles you need to eat high protein foods with a full range of amino acids, so in this article I will only provide the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.

From this article you will learn which foods contain a lot of protein with a full set of amino acids.

You will find out what food rich in protein and the absolute amount of protein in each product, what makes each protein source unique, as well as the biological value and other characteristics of protein sources that will benefit your body. The main goal of this material is to give you as much information as possible about high-protein foods and tell you how they affect muscle gain.

Biological value

For each protein source, the article lists their biological value (BC), so you need to understand what it means. Biological value is the actual amount of protein that remains in the body and is used for protein synthesis. Essentially, the BC shows how much protein your body can use for muscle growth. Biological value varies from 50 to 100%, and the higher it is, the better. Below are foods that contain a lot of protein, and they have a very high biological value and a complete set of amino acids.

High protein foods

Energy value 113 kcal
Biological value: 79
Proteins 23.6 g
Fat 1.9 g
Carbohydrates 0.4 g

Protein:

Chicken breast is a product that contains a lot of protein; it is used in any diet to gain muscle mass. The main advantage of chicken is its high biological value of 79 and low cost compared to other sources of protein. Chicken meat without skin and bones consists of an average of 25% protein. This meat is easy to prepare, but it is best boiled or baked with seasonings.

Chicken can be used as an addition to any dish or eaten simply with vegetables at any time of the day, which is very convenient. I recommend that you consume at least one serving daily, which equals 150-300 grams of the product. It is better to buy and cook chicken without the skin, because the skin contains the bulk of the fat and cholesterol, so eat the breasts.

Fish

Energy value 78 -165 kcal
Biological value: 83
Proteins 17-25 g
Fats 0.7-8 g
Carbohydrates 0.1 g

Protein: 25 grams per 100 grams of product (25%)

Fish is an excellent product rich in proteins and fatty acids. polyunsaturated acids omega-3, which are needed for many important processes in the body. Fish is a powerful catalyst for protein synthesis in the body; it is very easily absorbed by the body and, in fact, it is almost ready for absorption of amino acids. That is, the body will not need to spend a lot of energy to digest it. Like chicken, fish consists of 25% protein, but its biological value is higher - 83. This product can be prepared in many ways.

Its main advantage is the minimal content of connective fibers, mostly presented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is more easily absorbed by our body. The only thing is to give up smoked fish.

Any fish is suitable for feeding an athlete, but in terms of price/quality ratio, the best option is tuna. This fish is an excellent source of protein and can be purchased in a can at affordable price. Tuna also has its drawbacks; it has a specific fishy smell and taste, but this problem is easily solved with lemon, seasonings or sauce.

Beef

Nutritional value per 100 g of product

Energy value 254 kcal
Biological value: 80
Proteins 28.8 g
Fat 16.8 g
Carbohydrates 0 g

Protein: 28.8 grams per 100 grams of product (25%)

Beef is a high-protein product with a protein content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from diet, but they are very important. important role in the development and functioning of the human body, they have a particularly noticeable effect on the formation and strengthening of the immune system.

Meat from different parts carcass has different properties and nutrients. You can find many recipes for minced beef or minced beef. When choosing meat, always buy lean cuts to avoid adding calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.

To get enough amino acids to achieve maximum anabolic effect muscles, you need to include beef in your diet at least two to three times a week.

Eggs

Nutritional value per 1 piece.

Energy value 160 kcalBiological value: 88-100
Proteins 12.7 g
Fat 11.5 g
Carbohydrates 0.8 g

Protein: 12.7 grams per 100 grams of product (approximately 11%)

Eggs are the second best source quality protein, which comes second in the ranking right after whey protein. The biological value of eggs reaches a fantastic value - 88-100. In addition to protein, eggs are rich in omega-3 fatty acids, increase the effectiveness of the immune response and accelerate the body’s recovery after heavy strength training.

The bulk of the protein in an egg is contained in its white. But by eating whole eggs you increase mass fraction protein and get extra nutrients. However, the yolk contains a significant amount of cholesterol, so you can only eat the white. Or you need to make sure that your diet does not contain large amounts of other sources of “bad” cholesterol and then you will not be afraid of any problems.

If you are very afraid of cholesterol or have problems with it, then you can safely eat 2 yolks at a time and throw away the rest (but I would not do that). Separating the yolk from the white is not difficult, and you will get protein highest quality with a full set of amino acids. If you buy eggs in a supermarket, it is better not to eat them raw.

Quail eggs

Nutritional value per 100 g of product

Energy value 168 kcal
Biological value: 88-100
Proteins 11.9 g
Fat 13.1 g
Carbohydrates 0.5 g

Calorie content and the nutritional value quail eggs

Calorie content of quail eggs - 168 kcal.

Protein in quail eggs 11.9 g per 100 grams of product

Useful properties of quail eggs

Quail eggs are hypoallergenic dietary product. Unlike chicken eggs, quail eggs do not cause side effects even people who are forbidden to eat chicken eggs. They contain no cholesterol and there are no contraindications for consumption. And quail eggs never develop salmonellosis.

Despite its size, a quail egg (weight is only about 10 g) contains more than four times more vitamins, minerals(phosphorus, potassium, iron, etc.) and amino acids than in chicken egg. Research has shown that, unlike a chicken egg, a quail egg contains five times more phosphorus, seven times more iron, six times more vitamin B1 and 15 times more vitamin B2. Quail eggs help normalize metabolism, improve blood circulation, digestion, strengthen immune system, help restore weakened organs, improve memory and develop the mental abilities of children, are useful in the treatment of diseases of the kidneys, liver, eyes, heart, nervous system, gall bladder, pancreas, stomach and other organs and systems.

These eggs can be eaten whole, because the shell contains useful substances: calcium, phosphorus, zinc, copper, iron, the list goes on. Therapeutic effect The benefits of eating shells are obvious, especially for strengthening bones, teeth and hair in children. Consumption of quail egg shell powder has virtually no side effects in the form of deposits in the joints and organs of the urinary system.

A distinctive property of quail eggs is their ability to positively influence the reproductive functions of the human body.

Dairy

Nutritional value per 100 g of product

Energy value 31-408 kcal
Biological value: 80
Proteins 3-30 g
Fats 0.1-28 g
Carbohydrates 0.1-5.3 g

Protein: varies depending on product type

Dairy products are an excellent source of protein, but they lack great content fat Therefore, it is better to choose skim milk and cottage cheese, products rich in high-quality protein, without excess fat. These foods are rich in protein, contain virtually no fat, and are an excellent source of calcium. With each serving of cottage cheese or skim milk, your body receives from 150 to 350 mg of calcium, and calcium strengthens bone tissue and prevents the development of diseases of the musculoskeletal system. It is very important to remember that calcium plays an important role in muscle contraction.

Whey protein (sports nutrition)

Nutritional value per 100 g of product

Energy value from 110 kcal
Biological value: 104 - 159
Proteins from 80 g
Fat 1 g
Carbohydrates 10 g

The highest protein content is in protein powders. Protein shakes from whey concentrate contain from 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their advantages: they are convenient to take at any time, simply by diluting it in a shaker with water or milk. There are different mixtures with different protein contents, as well as additional substances, including enzymes that improve digestion and protein absorption. I would not recommend eating protein powder alone. You need to combine sports nutrition with regular food to achieve maximum effect.

Diversity is the key to success

All protein sources are good in their own way, and even those that are not included in this list due to full content amino acids in their protein. Therefore, it is difficult to identify one best source of protein for muscle growth. At a minimum, because everyone’s body is different, and someone, for example, is not at all able to digest dairy products or is allergic to eggs. Therefore, to improve protein synthesis in your body to gain muscle mass, you need to use different sources protein. This way you can maintain an optimal anabolic environment in your body.

Protein intake time

So that protein obtained from food can be absorbed and spent on building new muscle fibers, and not to restore energy consumption after a workout, you need to choose the right time to eat. High protein foods should be consumed when the body especially needs them. The daily protein intake should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein shortly before bed. Because we grow when we sleep, which means that material for muscle growth is needed most at night.

But don’t forget to fuel your body with carbohydrates and vitamins. Energy is needed for any process occurring in the body. physical activity or building new muscle mass. And vitamins are needed for better performance of all processes, because they act as catalysts. Without enough calories (as long as you don't consume more calories than you burn), you won't be able to grow or gain muscle mass. And without vitamins, all processes will be slowed down or will not occur at all.

Protein intake standards

There are certain daily norm protein needs, which limit protein intake and set clear limits for the amount of protein eaten per day, so as not to worsen your well-being.

Thus, WHO (World Health Organization) recommends eating 0.5 g of protein per kg of body weight per day. So, if you have 60 kg, you should consume no more than 30 g of protein per day, and if you are 55, then 27.5 g.
But if you are actively involved in fitness or consider yourself to be a strength athlete, then the protein weight ratio should be increased to 2 or even 3 grams per day.

As a rule, food rich in protein is of interest to those who have taken charge of themselves, started losing weight and visiting Gym. However, any person should understand food products, because without this it is simply impossible to compose for yourself healthy diet, which would help maintain health and level vitality on high. From this article you will learn what foods are rich in proteins, as well as why they are needed and what will happen if the body lacks them.

Why do you need food rich in proteins?

Proteins (proteins, polypeptides) are important element human nutrition, the presence of which is necessary for a healthy. They perform a lot of important functions:

collagen forms the basis of all bones, tendons, cartilage, and is responsible for the elasticity of the deep layers of the skin;
keratin is the basis of hair and is important for maintaining hair health;
protein is generally important for protecting the body from the accumulation of toxins;
protein found in blood and other fluids human body, is able to neutralize viruses and bacteria.
During digestion, protein breaks down into amino acids - some of them go to build muscle tissue, and some are converted into glucose, which provides energy.

Thus, by including enough protein in your diet, you maintain health, beauty and various important functions body.

The richest food in protein

Foods that contain the maximum amount of protein are animal products. Scientists have found that proteins of this type are better absorbed by the body. In addition, this category is considered to be a complete protein food, because in addition to proteins, it also contains a full set of amino acids (unlike protein of plant origin, in which the set is incomplete - the only exception is soy).

So, protein foods of animal origin include:

meat (beef, pork, game, etc.);
poultry (chicken, turkey, goose, etc.);
fish (trout, pollock, herring - any variety);
eggs (especially quail);
milk and all dairy products;
cottage cheese;

It is these foods that provide maximum long-term saturation and benefits for the body. By consuming them daily, you help your body receive all the necessary substances.

Protein-rich plant foods

Plant foods can also contain protein, but, except for soybeans, these products do not contain all the necessary amino acids (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). In order to receive them in the right quantity, it is worth taking them in the right combinations:

mushrooms + cereals;
mushrooms + nuts;
legumes + cereals;
legumes + nuts;
legumes + legumes of another type.

In addition to mushrooms, legumes and nuts, this list also includes seeds, persimmons, ginger, cauliflower and Brussels sprouts, avocados and asparagus. Full list foods rich in protein can be seen in the table.

Signs of protein problems

Knowing what foods are rich in protein, you can intelligently build your diet and avoid unnecessary deviations from the norm in both directions. After all, the diet should be, first of all, balanced and harmonious. Let's look at the signs that your diet is not structured correctly in terms of protein.

When there is a lack of protein in the body, the following symptoms are observed: