High-protein foods - a big overview

Why are proteins important?

Proteins are essential nutrients for our body. They are crucial for muscle growth, repair and regeneration. A deficiency in them leads to loss of muscle mass and a slowdown in regeneration after exercise.
In addition, proteins are essential for the production of enzymes, hormones and hemoglobin – processes that ensure the functioning of the entire organism.

The recommended protein intake is usually between 1.4–2.0 g per kilogram of body weight , depending on your level of physical activity. Below you will find an overview of foods that are among the richest sources of protein.

The PDCAAS (Protein Digestibility Corrected Amino Acid Score) value expresses how well a given protein covers the human body's needs for essential amino acids and how digestible it is.
A maximum value of 1.00 means that the protein provides – per unit of protein – 100% or more of the essential amino acids required for an adult human.
The method was introduced by the FDA and FAO/WHO in 1993 as a standard system for assessing protein quality.

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 have a heavy meal for dinner. Beef can offer a supplement of iron or selenium. 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 .

A special category is fish meat , fattier sea fish are rich in vitamin D and healthy fats , such as salmon . If we want to lighten our diet, we can choose less fatty fish, such as zander or cod.

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.

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 .

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.

Soy and its 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. Lentils, chickpeas, yellow peas, beans - all of these are sources of vegetable protein. Legumes are also rich in B vitamins and antioxidants, as well as minerals. In addition, they contain a significant amount of fiber. Quinoa is a unique plant source of essential amino acids, which contains a wide spectrum. It also provides iron, magnesium and zinc , and among the vitamins in quinoa we find B vitamins, then vitamin A or E.

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 of various vitamins and minerals.

Resources:

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