Proteins are essential for the body to build new cellular connections. Amino acids, which are part of proteins, are involved in the growth and development of tissues, regeneration, building muscles and the musculoskeletal system.
In our diet, proteins are somehow necessarily present. They can be of plant origin (mainly beans, nuts, mushrooms, soy and cereals), as well as animals (meat of fish and poultry, milk, etc.). To gain muscle mass, it is better to lean on vegetable proteins so as not to add extra pounds due to carbohydrates and lipids, but children need animal proteins for development, so planting them on vegetarianism from an early age is unacceptable.
On average, a woman needs up to 50 grams of protein per day, and an unsportsmanlike man needs more than 55. This is the optimal norm that meets the body's needs for maintaining a muscle corset. With a component deficiency, tissue atrophy and associated weakness, lethargy, aches in muscles and joints can occur. In this case, nutritionists prescribe a protein diet to the patient.
Consider the TOP-10 products that are a real storehouse of protein and allow you to quickly fill the natural need of the body.
10. Fish
Depending on the species, the meat of sea and river fish may contain from 15 to 25% pure protein. It is quickly arranged by the body, does not burden the gastrointestinal tract, so you can eat even during dinner without worrying about extra pounds. Most protein contains mullet, sardine, tuna, pollock, salmon and anchovies. Of the river inhabitants, carps, perches and pike are rich in proteins. Also, the valuable amino acid methionine is referred to fish proteins.
The value is not only fish, but also various offal, namely caviar. It can contain more than 30% of proteins, as well as rare trace elements and minerals (potassium, phosphorus), fat-soluble vitamins.
9. Meat
It is very pleasant to lose weight and get better on meat, because it is tasty and nutritious. If you are not losing weight, but want to quickly fill up the need for protein, then pay attention to beef, which contains them up to 25%. But poultry meat (turkey, quail, chicken) is more suitable for “drying” the body - up to 20% of proteins with low calorie content and fat content. Animal protein is best absorbed in steam, stewed or boiled form, while it is desirable that the age of the animal or bird was small. In addition to the classic versions of red meat, we recommend paying attention to rabbit and nutria - diet foods contain about 22% of pure proteins, as well as valuable vitamins, magnesium, potassium, phosphorus and iron. Horse meat also contains up to 20% of proteins, while the fat content of meat of a muscular animal is small - only 4%.
8. Cottage cheese
All dairy and sour-milk products are rich in animal proteins, but cottage cheese stands out especially - up to 14%. It also contains valuable protein casein, which allows you to effectively deal with intracellular fat. The calorie content of cottage cheese on average ranges from 80 to 100 kcal per 100 g of product, which ensures its valuable dietary properties. Curd without fillers, sour cream and sugar is an excellent meal for athletes who want to lose fat mass and gain lean muscle. But for better assimilation and enhancement of the effect, you can mix the cottage cheese with tan, kefir, bifidoc or homemade unsweetened yogurt.
7. Legumes
These plant crops contain valuable protein, which is very well absorbed by the body and absolutely does not lead to a set of extra pounds. Fiber, which triggers the motility of the stomach and intestines, activates the absorption processes, facilitates the rapid absorption of the component. For healthy eating, young peas, various types of beans, beans themselves, as well as lentils and soybeans are suitable. For reference, peas contain up to 23% protein, beans about 22%, and soybeans and all 34%. That is why bean curd, milk and meat are very useful for those who want to quickly fill up the protein deficiency.
6. Eggs
Proteins in these offal are especially valuable as they include rare essential amino acids. At the same time, the product is notable for the fact that you can easily separate the proteins from the yolks and use a high dose of proteins. Of course, care must be taken, since pure egg white is a strong allergen and can cause an acute nutritional reaction up to Quincke's edema. Regular chicken eggs (100 g) contain up to 17% protein, but quail eggs are more valuable in chemical composition. Nutritionists recommend leaning on these ingredients after exercise to enhance muscle development and quench your natural glucose needs after exercise.
5. Cheeses
This fermented milk product was out of competition among animal proteins - up to 30% per 100 g. But do not forget that hard and soft cheeses are very fatty and high-calorie, which will not have a beneficial effect on the figure. Athletic people are advised to consume cheese before exercise, which will burn excess calories. But for dinner, it is undesirable to get involved in the ingredient - it is absorbed for a long time, it can lead to fermentation in the intestines and bad breath in the morning. Athletes praise string cheese as an effective protein “snack” - up to 24% protein with 240 calories.
4. Cereals
Here is another source of plant-based proteins, and diet is allowed. Cereals on average contain up to 12% of proteins, are quickly digested, and valuable dietary fiber contributes to the assimilation and rapid absorption of products. Nutritionists recommend replacing other side dishes with cereals as much as possible, such as pasta or potatoes. The most protein cereal is quinoa (up to 18% protein), but rice contains no more than 6%. Millet (11.5%), semolina (about 11%), oatmeal (up to 11%) and buckwheat (more than 12%) are average indicators. Cereals are suitable as an evening snack and light breakfast, they can be enhanced with a mixture of nuts to get a real protein "boom".
3. The liver
And again, offal takes a leading position in the top - the liver contains up to 25% of proteins. It is highly recommended to use it in steam, stewed and boiled form, as well as as a homemade paste. The liver is also a storehouse of vitamins and valuable iron, which prevents the development of anemia. The plus in the liver is also that it costs an order of magnitude less than meat or fish, so the “protein” treatment will be available for any wallet. The calorie content of the ingredient is moderate - up to 180 kcal per 100 g of stewed product.
2. Nuts
Oatmeal or pastries with nuts can perfectly fill the needs for protein. Nuts (almonds, walnuts, peanuts, cashews, pistachios and others) contain vegetable protein and valuable unsaturated fatty acids, which allow you to tidy your skin and hair. Walnuts are also good because they are available financially - there are many abandoned trees in cities, so you can replenish your “protein” supply for the winter. Just a handful of nuts per day will allow you to develop muscle mass and maintain the musculoskeletal system.
1. Oysters
These mollusks contain a lot of useful substances - essential fatty acids, vitamins, calcium, zinc, iron, magnesium, as well as protein. The latter in one Pacific oyster is approximately 4.7 g, and the calorie content of one piece does not exceed 41 kcal. Exotic mollusk is ideal as a dinner - saturates the body, relieves hunger and does not settle on the sides with extra pounds.
If there is a need to replenish proteins - do not despair, such a diet is considered one of the simplest, because the products are available on the market at very different prices. In addition, they are all diverse in nature, therefore they satisfy the most specific dietary or vegetarian requirements.