High-protein foods - a big overview

Why are proteins important?

Protein is a key nutrient for our muscles . If we don't get enough of it, our muscles will suffer and we won't be able to build them up and regenerate them effectively. upcoming activity. In addition, proteins are also important for the production of hormones , enzymes and hemoglobin . The recommended intake of protein is approximately 1.4-2 grams per kilogram of body weight , depending on the amount and type of activities we do. Therefore, in order to know how we can supplement proteins, we will look at foods from which you can prepare meals with a high protein content.

*values for meat are given in raw state

Animal sources of protein

Animal proteins are well usable by our body, which means that our body can process and use a larger amount of the amino acids contained in them compared to plant-based proteins. Animal proteins contain a wide range of amino acids , and are also rich in branched-chain amino acids - BCAAs . In plant sources, the range of amino acids is often narrower . However, animal proteins also contain a certain amount of fat, which can increase with further heat treatment.

Meat

Meat is a great source of protein with a high protein content. Reach for poultry if you want a lot of protein and a low amount of fat, for example in situations where you have a workout in the morning and don't want to eat a heavy meal for dinner. Beef can offer iron or selenium supplementation. Pork is one of the fattier options, but it also has a lot to offer, in addition to iron, it also contains potassium or phosphorus . If we look at the amount of protein, chicken has about 20 grams of protein per 100 grams , beef has about 15 grams of protein and pork has about 13 grams of protein, all in its raw state.

A special category is fish meat , fattier sea fish are rich in vitamin D and healthy fats , including salmon , which has approximately 20 grams of protein in 100 grams of raw meat. If we want to lighten our diet, we can choose less fatty fish, such as zander or cod , both of which have 17 grams of protein in 100 grams of raw meat . In tuna, we can find up to 23 grams of protein in 100 grams.

Egg

Another way to get enough protein in your diet is to include eggs, either as separate meals or in the form of spreads. Eggs are a source of many vitamins, the content of B vitamins is significant. They also contain phosphorus, zinc, iron and selenium. Egg yolks contain a substance called choline, which contributes to the proper metabolism of fats. One egg has about 6 grams of protein, which corresponds to 12 grams in 100 grams. The source of protein in an egg is the vast majority of the egg white.

Milk and dairy products

Protein is also found in milk, although in smaller quantities than in the previous two foods. However, significant amounts can be found in other dairy products , such as yogurts or low-fat cheeses. Milk and dairy products are worth including in your diet if only because they are rich in vitamins B, A, D, E, K or minerals such as calcium, magnesium or phosphorus . Milk has approximately 3.5 grams of protein per 100 ml. Low-fat Greek yogurt has 10 grams of protein per 100 grams, mozzarella cheese has 17 grams and semi-skimmed cottage cheese has 10 grams.

Plant-based protein sources

Plant sources of protein can be great if we combine them in a way that provides the full spectrum of essential amino acids in sufficient quantities. Their utilization is slightly lower than that of animal proteins. When we consume them, unlike some animal proteins (especially the fattier ones), we get less saturated fatty acids into our bodies, and plant proteins are therefore more favorable for our cholesterol levels.

Soya

Soy and soy products are a welcome addition to our diet. They contain iron, magnesium, zinc, vitamin K and a little fiber, in short, a lot of beneficial substances for our body. However, due to the content of phytoestrogens, soy is not a suitable food for children. Soybeans contain about 29 grams of protein per 100 grams. Tofu contains an average of 13 grams of protein per 100 grams and tempeh, a fermented soy product, contains about 19 grams of protein per 100 grams.

Legumes

Lentils, chickpeas, yellow peas, beans - all of these are sources of plant protein. Legumes are also rich in B vitamins and antioxidants, as well as minerals. They also contain a significant amount of fiber. In a dry state, lentils contain 26 grams, chickpeas 20 grams, yellow peas 21 grams , and beans 22 grams of protein per 100 grams.

Quinoa

Quinoa is a unique plant source of essential amino acids, which it contains a wide range of. It also provides iron, magnesium and zinc , and vitamins in quinoa include B vitamins, then vitamin A or E. 100 grams of dry quinoa contains 14 grams of protein.

Other proteins in plant foods can also be found in other grains, seeds, or nuts.

Conclusion

There are countless foods from which we can get enough protein in our diet. To build and maintain muscle mass, we should make sure that we have enough of them, and it is also beneficial for our health to alternate their sources . By alternating, we will ensure that our body has enough diverse vitamins, minerals and a wide range of amino acids.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/pdf/jssm-03-118.pdf
2. https://pubmed.ncbi.nlm.nih.gov/26797090/