Products with the highest protein content. Protein-rich foods: a list for weight loss. Ground beef or chop

In order for muscles to grow and gain strength, in addition to persistent strength training, you need to consume the required amount of protein daily. Which protein-containing foods are good for athletes, and which can be harmful? Let's look at foods high in protein, their beneficial and harmful properties, as well as recommended consumption rates.

As you know, nutrients are divided into three types: proteins, carbohydrates and fats. All of them ensure the occurrence of certain processes in the body and must be supplied daily with food. But the proteins in this trio are the most important, because they supply amino acids, which are the main building material for tissue regeneration.

• replaceable , capable of being synthesized in the digestive tract;
• conditionally replaceable , which are produced only under certain conditions;
• irreplaceable , which the body can receive exclusively from the outside.

High protein animal products contain all essential amino acids in high concentrations. Plant foods are poorer in this regard; their amino acid composition may be incomplete, or the content of some essential amino acids may be insufficient.

Does this mean that protein needs should be met exclusively through animal foods? No, nutritionists recommend including both types of protein foods in your diet, and vegetable protein should account for at least half of the daily value.

Plant protein foods are essential in the diet because:

• In addition to protein, most animal products also contain saturated fats, which are harmful to blood vessels, the consumption of which should be limited.
• Plant foods rich in protein also contain carbohydrates, the content of which in the daily diet should be 3-4 times higher than proteins.
• Many plant foods contain unsaturated fats in addition to proteins, which are beneficial for your health. of cardio-vascular system.
• Most plant foods also contain fiber, which is necessary for normal intestinal function. Without its supply, constipation occurs and the body is poisoned by protein breakdown products.

Therefore, plant-based foods rich in protein must be present in the diet. Moreover, there is another important reason for their use.

Almost every product contains harmful substances in addition to beneficial substances. This is due to the unfavorable environmental situation, as well as to technologies for growing agricultural plants and animals. Harmful substances (pesticides from plants, hormones and antibiotics from meat foods, mercury and other pollution from the world's oceans from fish, etc.) gradually accumulate in the body, which can lead to the development of serious diseases. In order not to exceed the permissible levels of various harmful substances, it is necessary to eat as varied as possible.

If you give preference to 2-3 types of protein foods, eating the same thing every day, then there is a high risk of getting negative side effects from the toxic compounds they contain. The more different high-protein foods you have in your diet, the healthier your diet will be.

We bring to your attention the top protein products that must be present in an athlete’s diet.

Red meat

Red meat is usually called the muscle tissue of mammals: beef, pork, lamb, rabbit, horse meat, etc.

Meat proteins are very valuable in composition; they contain all the essential amino acids in large quantities. In addition, unlike many other sources of protein, meat contains a significant amount of vitamins A, D, group B, and important microelements: iron, magnesium, zinc. Deficiency of vitamin B12, iron, and zinc is often observed in vegetarians, and this is due precisely to their refusal to eat meat. Connective tissues are very beneficial for joints. Orthopedists recommend that their patients include beef and pork shank aspic and dishes with gelatin in their menu more often.

• Red meat contains large amounts of saturated fat, which is harmful to the cardiovascular system. Even if pork or beef does not look fatty, it still contains a significant amount of saturated fat. Especially if there are layers of fat. Beef fat is the most harmful, it is the most refractory, its melting point is 50 ° C, which is 13 ° C higher than the temperature of the human body. So marbled beef, prized by gourmets, cannot be called healthy. Pork fat, contrary to popular belief, is less refractory and harmful; in small quantities it is even beneficial. The least amount of saturated fat is found in lean veal, fat-free rabbit and lamb.
• Consuming large amounts of meat increases the acidity of the body's internal environment. A shift in the acid-base balance to the acidic side is very harmful, it contributes to the development of serious diseases and shortens life expectancy.
• Meat contains many purines, which are converted into uric acid. This leads to overload of the kidneys, as well as to the deposition of uric acid salts in the joints, which causes a common disease among elderly meat-eaters - gout.
• Fried meat, especially its charred parts, contains carcinogens - substances that provoke the development of cancer. The same applies to smoked products. Therefore, it is recommended to stew, boil, bake it.
• The breakdown and assimilation of meat food requires significant time and energy consumption, so it cannot be eaten in large quantities. An eaten portion weighing more than 150 g of meat does not have time to be absorbed in the small intestine and enters the large intestine. The large intestine is the kingdom of bacteria; under their influence, the remains of meat food begin to rot, releasing toxins and poisoning the body.

Considering all of the above, we can conclude that red meat should not be the main supplier of protein in the diet. But you shouldn’t completely abandon it. It is recommended to consume it no more than 2 times a week, 100-150 g at a time, giving preference to low-fat varieties. When preparing, it is advisable not to use frying or smoking. The best side dish for meat is vegetables and herbs; the fiber they contain neutralizes many of the negative effects of eating meat dishes.

Poultry meat

Meat from chickens, turkeys, geese, and ducks are also protein-rich foods. This is an excellent source of easily digestible proteins; 100 g of the product contains 18-20 g. In terms of amino acid composition, it is not inferior to red meat, but in terms of the content of vitamins and microelements, poultry meat is poorer. It can be included in the menu of athletes and bodybuilders every day, but with some reservations:

• In poultry factories, when raising broilers, antibiotics and all kinds of growth stimulants are used, among which there may be substances identical to female sex hormones. Therefore, you should not get carried away with chicken from supermarkets. It is better to give preference to poultry from personal plots.
• Poultry adipose tissue contains both saturated and unsaturated fats. They are mainly concentrated in the skin. Traces of drugs used in raising poultry also accumulate there. Therefore, it is recommended to remove the skin from the carcass. Chicken and turkey fillets have the least fat; these parts of the carcass are considered dietary. If the bird is not too fatty and is raised on natural feed, then sometimes you can boil it with the skin, then removing the fat from the broth, since the skin contains connective tissue that is beneficial for joints.

Fish

Fish is another protein-rich food. Depending on the type of fish, the protein content in it is 18-24 g for every 100 g. Fish proteins are easily digestible and contain all the essential amino acids. Fish also contains a lot of minerals: phosphorus, iodine, copper. Fish bones contain a large amount of phosphorus, so canned food is useful, in which the bones are softened and can be eaten. Fatty is especially appreciated sea ​​fish, due to the content of useful substances such as omega-3 fatty acid and fat-soluble vitamins A, E, D.

Fish and seafood have traditionally served as the main source of animal protein for residents of sea coasts and, as a rule, the average life expectancy in such regions is higher than where meat is preferred.

However, even this useful product, like fish, should not be consumed in large quantities. Fatty fish should not be eaten more than twice a week, because... Even healthy fats should be consumed in moderation. Another reason for the restriction is due to the fact that fish can accumulate harmful substances used when growing in fish farms, as well as from polluted waters of the world's oceans.

Eggs

Some of the most valuable amino acid composition and easily digestible proteins are contained in egg white. The whites of 4 medium-sized chicken eggs contain about 12 g of protein. Eggs are affordable, easy to prepare, and great for feeding athletes. However, it should be kept in mind that egg yolks should not be consumed in large quantities as they contain large amounts of saturated fatty acids. It is recommended to limit yourself to 1-2 yolks per day.

Cottage cheese

Cottage cheese is considered one of the best sources of protein. The protein content in cottage cheese ranges from 16 g/100 g in a product with a fat content of 11% to 22 g/100 g in a low-fat product. Cottage cheese is also valuable for its high calcium content. Milk fat in large quantities is harmful to blood vessels, so it is recommended to choose cottage cheese with a low content.

To reduce costs, manufacturers often add soy protein and palm fat to cottage cheese, which are also not healthy. Therefore, you should look for places that sell a pure product, free of herbal additives.

Cheese

Cheese contains even more proteins than cottage cheese – up to 26 g/100 g and higher. However, due to the high content of milk fat, its consumption should be limited to 30-50 g per day.

Legumes

Legumes occupy the top line of the ranking in terms of protein content. 100 g of beans contains 21 g, split peas - 23 g, and soybeans - as much as 34 g. Peanuts are also rich in proteins - 26 g/100 g, which also belongs to legumes. However, the digestibility of plant proteins from legumes is lower than that of animal proteins, it is 70-50%.

Nuts

It is advisable to include various types of nuts and seeds in your daily diet, because in addition to a large amount of proteins (16-20 g/100 g), they contain healthy unsaturated oils, vitamins and minerals. Particularly rich in protein and healthy are walnuts, sunflower seeds, pumpkin seeds, and almonds, which are a valuable plant source of calcium.

Cereals

Vegetables and greens

When composing a protein diet, you should not include semi-finished and artificial products - sausages, crab sticks, etc. Their protein content is low, but they are high in saturated fat and chemical additives.

Every person who wants to look good and feel great must closely monitor their diet and understand why certain dishes are on their menu. To do this, you need to know what they are made from and what the products bought in the store are, what their composition is.

Probably everyone knows that all food (its composition) can be divided into three main components: fats, carbohydrates and proteins. Any nutritionist will confirm that each of these components is necessary for a complete and healthy diet. It is impossible to eat properly by completely eliminating, for example, fats from the menu, but an excess of, say, proteins or carbohydrates is also dangerous.

It is important to find a balance and choose a diet that will only bring health benefits. Today we will talk about how to choose foods rich in protein in order to saturate the body with high-quality building material.

Why is protein so important?

Protein that enters the body with food is broken down by digestive enzymes into amino acids, which are necessary for:

• building muscle tissue;
• the course of restoration processes in cells;
• maintaining skin, hair and nails healthy and looking great.

Children especially need food with a high protein content, since their bodies are in the process of growth, as well as professional athletes or those people who visit the gym in order to put their body in order and improve their health. muscle mass.

The daily intake of protein is approximately 2 g per kilogram of body weight, that is, it will not be difficult for anyone to calculate this amount for themselves. For example, a person weighing 60 kg should consume 120 g of protein every day. Nutritionists say that on average, protein foods should make up approximately 40% of the total food intake.

Pros of protein nutrition

The popularity of a diet based on high-protein foods is due to its real effectiveness. The fact is that protein, even if it enters the body in too large quantities, is not converted into fat, but is processed and excreted naturally.

That is why those who want to lose a little weight and keep their body toned often choose protein-rich foods as the main component of their diet, minimizing the consumption of carbohydrates and fats.

The positive aspects of such nutrition are as follows, if you do not abuse restrictions.

• Indeed, extra pounds gradually disappear, since the body is forced to draw strength by burning fat reserves.
• The described food and protein-rich dishes are very filling, so you don’t feel hungry.
• By eating meals rich in protein, you can avoid such unpleasant phenomena as hair loss and brittleness, and splitting nails.
• Muscle tissue does not suffer, but it is thanks to the work of muscles that excess fat in the body is burned.

As you can see from the above, there are quite a lot of reasons to include foods with the highest protein content in your menu, but does this mean that you can base your entire daily diet on them? Definitely no!

The Dangers of Excessive Protein Consumption

• The body absorbs and uses only the amount of protein it really needs. By the way, the highest figure is 30 g per meal. This is why it is recommended to eat small meals often. Excess protein is processed, and calcium is necessarily involved in this process. When the body does not have enough of this substance in the incoming food, it has to be extracted from bone tissue, which can lead to diseases of the musculoskeletal system.
• High protein content in the food consumed increases the load on the kidneys, which is harmful even for healthy body. If a person has any problems with the functioning of this organ, then the amount of protein in his diet should be strictly limited to the mandatory daily requirement.
• When talking about which foods are rich in proteins, people are accustomed to mention food of animal origin first of all, forgetting that it is saturated with cholesterol, antibiotics and other harmful additives which are hazardous to health. Isn't it better to pay attention to the rich variety of plant products that also contain this important and necessary element?

It is clear that the abuse of protein foods will not bring anything good, because even the most best products, eaten in unlimited quantities, turn into food waste and harm the body.

What food should you choose?

Using the table, you can easily calculate the amount of protein entering the body with a particular product and create a suitable menu for the several days ahead.

Of course, the table does not present the entire list of products that contain protein; this is only a small part. Nevertheless, it becomes clear that porridge is not only carbohydrates, as is commonly believed, but also proteins! And nuts and seeds can be a quick and very healthy protein snack when you don’t have time for a detailed meal.

Peanut butter deserves a special mention. Being a 100% plant-based product with a fairly impressive protein content, it should be consumed with caution due to the high fat content of the product. A small sandwich made from whole grain bread and a thin layer of peanut butter is best eaten for breakfast or just in the morning as a treat, but you shouldn’t get carried away with it.

Vegetables and legumes

Perhaps this will be a discovery for many, but vegetables and legumes also contain this essential for healthy eating component! In addition, the gifts of nature have a very rich vitamin composition, which is extremely important.

And the fiber they are rich in is essential for the normal functioning of the digestive system.

The plant foods with the most significant amount of protein include soybeans and all products made on its basis.

• Tofu soy cheese is not only tasty, but also incredibly nutritious, used both as a separate dish and in salads with fresh vegetables and herbs.
• Soy meat. If the product is of proper quality, then it is really very tasty! Supporters healthy image In life, people enjoy preparing this healthy food, combining soy meat with boiled or stewed vegetables, porridge and other side dishes.
• Soy milk has a very delicate and pleasant taste; it can serve as an addition to other dishes or as a basis for some of them.
• Beans of all varieties, chickpeas, any lentils, green peas - all these are products whose protein content allows them to be safely included in the diet of an athlete and every person leading an active lifestyle.
• Tender asparagus, spinach, Brussels sprouts– Until recently, these protein-rich vegetables seemed exotic. Now there is no need to travel to distant countries to try dishes prepared from these products; everything can be purchased at the nearest supermarket and you can create an exquisite vitamin-rich dinner in your own kitchen.

Of course, vegetables differ in calorie content and composition. For example, Brussels sprouts contain a negligible amount of calories and carbohydrates, while potatoes are quite high in calories and are considered a good source of energy, since they contain healthy “slow” carbohydrates.

Fruits

The avocado, also called midshipman's butter, poor man's cow and alligator pear, is recognized as the most nutritious fruit in the world. This delicious fruit is mentioned in many recipes for healthy and healthy dishes.

In addition to avocados, proteins are found in the following fruits: oranges, apples, mangoes, pineapples, pears, kiwis, peaches, nectarines, apricots, plums, etc. It is not in vain that nutritionists insist on the need for fresh vegetables and fruits in the menu! This natural food contains such an abundance of useful substances, vitamins and microelements that no synthetic multivitamin complexes can replace them.

Mushrooms

A wonderful source of protein and crazy tasty food! Champignons, oyster mushrooms or wild mushrooms, served on the table in the form of hot soup or goulash, always delight both the eye and the stomach, give strength and supply the body with protein. Of course, forest mushrooms are a real delicacy, but in order to enjoy them without risking your health, you need to have knowledge and experience in this area. Poisoning from inedible mushrooms can be very serious and dire consequences. It is also important to collect them only in clean forests, where the soil is not poisoned by any chemicals. Mushrooms, like sponges, absorb the juices of the earth.

Let's sum it up

There are a great variety of high protein foods, each of them is worthy of attention. I would just like to note how important it is not only to choose healthy food, but also to prepare it correctly.

Ideally, whenever possible, it is best to avoid cooking foods that are good raw. The word “fry” should be completely forgotten.

Salt and sugar are not the best addition to dishes! Having abandoned them, after a while you can be amazed at the brightness and variety of flavors healthy food. It would be a good idea to replace salt with dried seaweed, and instead of sugar, use a little honey or sometimes enjoy dried fruits.

Protein is a building material for the human body, all the cells of our body are made of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which the body can produce 11 itself, while the remaining 9 are essential for us. With a lack of just one amino acid, protein synthesis slows down and the body begins to extract it from its own tissues to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a deficiency will be tremors of the hands and fingers, weakness and trembling in the muscles.

Protein is part of DNA and enzymes, and therefore it should be in our diet every day, regardless of age or gender. At the same time, the diet of protein foods should be varied and include both animal and plant proteins. Thanks to low-fat foods, you can easily lose extra pounds. If there is a need to gain muscle mass, then proteins should be high in amino acids. Many believe that protein is only necessary for athletes to increase muscle mass, but proteins are needed for the functioning of the body as a whole. It is involved in the functioning of the stomach, liver, hair strengthening, immune, endocrine system.

For correct height and the development of our body requires nutrition. All our organs need oxygen, vitamins, microelements and water, which we get from food. The important components are carbohydrates, fats and of course proteins. They are the ones who will give us strength and endurance, energize us, provide thermoregulation, form new cells, and maintain normal blood sugar levels. So: what is protein food and what products are they? How much should you consume to lose weight or gain muscle mass?

Protein foods – what are they?

If foods contain little protein, they cannot be called protein. The most protein is found in animal products: meat, fish and cottage cheese. But some plant foods, such as legumes or nuts, also contain a lot of protein. At the same time, although mushrooms contain large quantities of protein, there is no need to get carried away with them - their protein is poorly absorbed by the human body.

Protein is one of the 3 important components used by the body for healthy functioning, the other two being carbohydrates and fats. He is involved in everything important processes vital activity and has different effects on different organs. Protein should make up 40% of the daily diet and come from plant and animal foods.

• Cells and muscles consist of protein, which is especially important for children, pregnant women and athletes. It restores damaged cells and is responsible for their regeneration.
• Metabolism – protein affects metabolism and helps various components be absorbed.
• Hormonal background - protein normalizes the hormonal system thanks to the pituitary gland.
• Immunity – protein provides tissues with an individual structure, creates a protective system and resistance to infections.
• Blood – Protein helps supply oxygen, vitamins, minerals, carbohydrates and other chemical elements to organs through the blood.

Daily protein intake - table

The daily protein requirement is different for everyone. Here is a table calculating the protein norm per 1 kg of weight:

• the average norm for an adult is 1–1.5 g (approximately 85 g per day);
• with normal weight, physical activity, physical training - from 1.8 to 3.3 g;
• with normal weight but low physical activity - from 1.2 g to 1.8 g;
• for overweight and obesity - from 1.2 g to 1.5 g;
• during pregnancy - from 1.7 g to 1.8 g.

When choosing products, you should take into account that 1 g of protein gives the body 4 kcal, 1 g of fat - 9 kcal, 1 g of carbohydrates - 4.2 kcal. Protein in the daily diet of an adult should provide from 12 to 25% of calories.

Signs of protein deficiency

• difficulty concentrating;
• susceptibility to infections;
• hair loss;
• sleep disorders;
• splitting of nails;
• dry skin.

A lack of protein is accompanied by hypo- and avitaminosis, iron deficiency anemia, and a lack of zinc in the body. Intestinal and thyroid function disorders occur, hormonal imbalance and muscle atrophy develop.

List of animal protein products

Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly digested, but have a lot of fat, which is not always good for weight loss. That is why during a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat or milk milk minimum percentage fat Here is a list of animal protein products:

All these proteins are easily digestible, in addition, they are closer in composition to the proteins contained in the human body. Dairy products contain fast proteins - 9 amino acids, which our body is not capable of producing on its own. And meat, in addition to protein, contains vitamin B12, which is not found in plant foods, but is necessary for proper functioning nervous system. In addition, red meat and egg yolks contain zinc and iron, and dairy products contain calcium and leucine, which are necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development of cardiovascular diseases and obesity. For this very reason, it is better to choose lean varieties of meat.

The most famous protein food is meat, or rather the muscle tissue of animals, fish or poultry, which consists of interconnected fibers. The toughness of the meat depends on the strength of this bond. So the most tender meat includes fish, the toughest meat includes animals. The human body metabolizes types of meat differently. So minced meat different types animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:

• Choose lean meats.
• Prefer fish or chicken to red meat.
• Do not fry meat in a frying pan, but cook it by steaming, grilling or oven.
• Do not overuse meat broths - they contain little protein and a lot of fat and harmful substances.

When choosing milk, you should pay attention to its fat content. The higher it is, the less protein will enter your body. Chicken egg white is easily and efficiently absorbed by the body and contains methionine and phenylalanine. But yolks contain many useful lipids, vitamins (except C) and microelements, but they should be limited to 1-2 per day. The average protein content in a chicken egg is almost 12 g for every 100 g. The calorie content of eggs is low, but they are involved in important metabolic processes in the body.

Harm from animal protein

Excessive consumption of such products can lead to metabolic disorders, weakening of the immune system and the human heart. In addition, excessive consumption of red meat provokes the development of cancer and causes cancer. During the treatment of cardiovascular diseases and the digestive system, doctors recommend abandoning animal proteins. In addition, constipation and bad breath may occur.

List of plant-based protein products

Plant protein products are very important when losing weight, because unlike animal protein foods, they do not contain fat and cholesterol, but they are not very well digested. However, both types of protein should not be neglected. Thus, vegetarians do not receive enough essential amino acids contained in meat products. For example, 100 g of beef contains 20% required norm fat and 30% of the required cholesterol, but soy cannot boast of this - it has no cholesterol, and only 1% fat. At the same time, soy contains best composition amino acids, as well as glutamine and arginine, which increase the body's endurance.

List of plant-based protein products:

• Green and red beans
• Peanut
• Lentils
• Buckwheat
• Semolina
• Sunflower, flax and pumpkin seeds
• Millet
• Almond
• Peas, chickpeas
• Pistachios
• Hazelnut
• Walnuts and Brazil nuts
• Bread and bakery
• Mushrooms
• Apples and pears
• Berries
• Millet
• Garlic
• Green peas and green vegetables
• Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers
• Algae and seaweed
• Oranges and other citrus fruits
• Pineapples
• Fruits with pits – apricots, peaches, cherries, avocados
• Tofu (bean curd)
• Edamame (young green beans)
• Sesame
• Seitan (gluten)
• Spirullina (microalgae)
• Dried apricots and prunes, dates
• Papaya and kiwi
• Soy milk

Nuts are high in vitamins, fiber, minerals and antioxidants, but they lack the essential amino acid methionine. Proteins of plant origin can be absorbed only by 60%, and of animal origin by 80%. Cereals, legumes, lentils, mushrooms and soy are the protein leaders in the plant category. If you consume a variety of protein foods along with fiber, you can not only increase the digestibility of protein, but also avoid the process of rotting food debris in the body. Cook cereals with milk, because vegetable proteins are absorbed much better after being cooked.

Harm of vegetable protein

Any product has its pros and cons, and this depends on the amount of consumption and nutritional balance. For example, plant protein does not contain essential amino acids, vitamin B and sufficient iron. By not consuming animal proteins, the level of saturated lipids and carbohemoglobin in your blood will decrease. You will get tired quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal imbalances in women may begin. A diet of legumes will lead to bloating.

Fast squirrels

Fast proteins are very useful for athletes, as they quickly restore strength and energy, help you feel more energetic and promote muscle gain. The body needs only 60-80 minutes to absorb fast proteins. After this time, they break down into amino acids and go straight into the cells.

List of fast protein products in the table:

Protein source	Amount of protein	Splitting factor
Cheese	25	1
Pink salmon fish	25	0,9
Chicken	20-28	0,9
Beef lean	26	0,9
Egg	13	1
Kefir, milk	3-3,6	1

Slow proteins

Slow proteins take a long time to be broken down by the body, helping you lose weight and not feel hungry. They break down to amino acids in 6-8 hours, contain few calories, and their breakdown requires more energy. Therefore, they are often consumed for dinner 2-3 hours before bedtime, then the body will have enough time at night to digest food and fully enrich the muscles with amino acids.

List of slow proteins in food in the table:

Protein foods - food list

Above we gave a list of protein foods with their calories, fats, carbohydrates and protein content. Here is another table of protein foods with protein content per 100 grams of product:

1. Egg powder - 45.0;
2. Cheese cheese - 18.0;
3. Hard and processed cheese - 23.4-29.0;
4. Cheesecakes, casserole - 16.4-18.9;
5. Liver pate - 18.0;
6. Canned meat - 15.0-20.0;
7. Cutlet, chop - 20.0;
8. Soy protein isolate - 90.0;
9. Ham - 22.6;
10. Lamb kebab - 22.9;
11. Cervelat - 24.0;
12. Smoked salmon - 25.4;
13. Pasta - 10.0–11.3;
14. Beefsteak - 28.8;
15. Sausage mince - 15.2;
16. Cottage cheese - 14.0–18.0;
17. Boiled veal - 30.7;
18. Ham - 14.3.

Protein foods for gaining muscle mass

To gain muscle mass, protein nutrition is used. Here you need to understand that muscle mass begins to increase only when the amount of energy supplied by food exceeds the amount expended. But this does not mean that if you eat a lot of protein foods and lie on the couch, your muscles will begin to grow on their own. Consumption of protein in the diet is mandatory for proper nutrition, but we also shouldn’t forget about counting calories both for losing weight and gaining muscle mass. However, daily training is required.

To ensure that protein from food is well absorbed, be sure to drink plenty of clean water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of the total diet. 70% is distributed between protein products:

• raw eggs;
• boiled egg white;
• low-fat cottage cheese;
• cooked chicken meat (breast without skin);
• boiled squid;
• lean sea fish;
• nuts, legumes.

It is preferable to get carbohydrates and fats from:

• natural yogurt;
• kefir;
• oatmeal and buckwheat cooked in water (without sugar, oil and salt);
• vegetables, low-calorie fruits (grapes, bananas, potatoes and pears are not allowed).

The protein intake rate for athletes is 2 g per 1 kg of weight.

• Start consuming protein at the minimum daily value for athletes – 1.5 g per 1 kg of body weight.
• If no effect is observed, increase the rate to 2-2.5 g of protein.

You can compose the required diet of protein products yourself using the table above. For example, in the daily diet of an athlete weighing 85 kg, it is necessary to include: 0.5 kg of chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters of fat milk. You can alternate with fish, legumes, etc. Calorie intake to gain muscle mass should be increased almost 2 times. Only in combination with debilitating strength training rapid gain of muscle mass is possible. You can get more detailed information about protein nutrition for athletes from the video:

Protein Digestibility Chart

Protein Source Digestibility Rate

Milk	100%
Supro isolated soy protein	100%
Beef	92%
Fish	92%
Other isolated soy protein	92%
Mechanically separated poultry meat	70%
Canned beans	68%
Oats	57%
Rice	54%
Peanut	42%
Corn	42%
Wheat gluten	27%

Protein foods for pregnant women

The diet of the expectant mother should be balanced and include vitamins and minerals. To ensure a healthy pregnancy and proper development of the fetus, protein must be present in the daily menu of pregnant women:

• Quail and chicken eggs. You should avoid eating raw eggs.
• Dairy products - milk, kefir, natural yogurt, cottage cheese, low-fat sour cream.
• Grain products, cereals, wholemeal bread.
• Sea fish - salmon, sardines, anchovy, hake, scallops. Canned food should be avoided.
• Lean chicken or turkey meat, fish, beef.

The effect of protein on the body of a pregnant woman:

• ensures normal fetal development;
• plays a transport role in the transfer of nutrients, calcium and iron;
• strengthens the immune system (protein products are the main antibodies against viruses and bacteria);
• ensure optimal functioning of the coagulation and anticoagulation systems,
• prepares the mother's body for breastfeeding,
• responsible for lactation processes,
• strengthens the mammary glands, uterus and placenta, preparing the body for childbirth,
• contribute to the regulation of hematopoietic function, protects the mother’s body from anemia.
• has a beneficial effect on the intestinal microflora,
• improves blood supply to the fetus.

If future mom eating for two, this contributes to the gain of fat mass, which negatively affects childbirth and can even affect the health of the child.

How to replace animal protein for vegetarians?

Vegetarians are recommended to include lentils, soybeans, broccoli, onion, asparagus, red pepper, couscous and wheat germ. Among fruits and vegetables, spinach, avocado and bananas are great (but they are not suitable for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower and pumpkin seeds. Peanut butter It’s also rich in protein, but it’s also not suitable for losing weight, but it’s quite suitable for gaining muscle mass.

A popular product among vegetarians is seitan, which is made from wheat gluten, which absorbs the flavors of dishes that are cooked nearby. One hundred grams of this “meat” contains 57 g of protein and perfectly replaces duck or chicken meat. Soy cheese tofu is also important for the functioning of the body and for weight loss. It can be fried, added to soup, pureed, etc.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but its protein content is about 7 g/100 g.

We also recommend that vegetarians eat quinoa, zucchini, hummus, black beans, green pea. You can prepare many dishes from them, showing your imagination. All these products contain a minimum of fat and are very good for weight loss.

The right combination of protein with other foods

If you decide to take protein diet, then you don’t need to think that eating protein in itself will solve your problem overweight. There are some foods that, when combined with protein, can add extra pounds to you. Therefore, follow these combinations:

• eggs plus beans;
• eggs plus potatoes;
• eggs plus corn;
• eggs plus wheat;
• soybeans plus millet;
• milk plus rye.

There are simple rules that, if followed, will allow you to maintain healthy animal protein in your diet without compromising your health and figure:

• If the diet contains meat, its amount should not exceed 1/3 of the total number of vegetables - the golden rule of Chinese cuisine.
• Raw (not processed) foods promote better protein absorption. heat treatment) vegetables.
• Do not combine two or more types of foods high in animal proteins.
• You should not combine proteins with sugar.
• Forget about meat and potatoes and butter, especially when fried.

Both fast and slow proteins are needed by those who are losing weight, those who are gaining muscle mass, or simply want to be healthy. Remember - a healthy combination of animal and plant foods and compliance with calories will allow you to achieve the desired result!

How to replace animal protein?

If you are not planning to become a vegetarian, or just want to follow Lent, then you can’t completely give up protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in first place - the main competitor to meat in terms of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced by seaweed and cereal seeds. Sesame will compensate for the lack of calcium - the amount in it is the same as in animal food. Natural milk with its vitamin D and B12 will replace soy or rice milk. It would not be superfluous to include vitamins during Lent or temporary abolition of animal proteins, and increase the size of portions to replenish what the body needs daily norm squirrel.

Low Protein Foods List

Foods low in protein do not have a beneficial effect on the body, but eliminating them from the diet completely is not recommended.

So, what foods are low in protein:

• marmalade – 0 grams;
• sugar – 0.3 grams;
• apples – 0.4 grams;
• raspberries – 0.8 grams;
• unprocessed russula – 1.7 grams;
• prunes – 2.3 grams.

It's time to put an end to the myth of low-fat foods, which were considered a surefire way to lose weight, prevent heart disease and other diseases. chronic diseases. The catch is often hidden under the term "low-fat product", in which flavor and texture are compensated by increasing the amount of salt, sugar or refined grains. The result “exceeded” all expectations - the worldwide consumption of low-fat foods only led to an increase in the average person’s weight.

Low-calorie food - good or bad?

Why should you avoid foods that are very low in body fat? Many people do not tolerate this type of diet for long because they consider low-fat meals to be tasteless and full of restrictions. The fact is that fat significantly slows down digestion; many diets based on eating low-fat foods force a person to fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram contains 9 kilocalories. This calorie content is life-saving in cases where there is not enough food; it is very important for people who are not able to absorb large amounts of food.

What are fats?

Fats are our energy reserve. The body can only store small amounts of glucose as glycogen for energy, so it is important to have fat tissue that can produce unlimited amounts. The origins of this process go back to the distant past, when food was scarce, so a lot of energy was spent on its production. Today this problem does not exist, but we continue to consume foods rich in fat indiscriminately and in large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

Below are the most popular foods rich in fat: (list assumes fat content per 100g):

1. Palm oil - 93.7 g.
2. Dried coconut - 57.2 g.
3. Butter - 51.4 g.
4. Beef - 52.3 g.
5. Chocolate - 32.4 g.
6. Sardine in oil - 29.9 g.
7. Hard cheese - 24.6 g.

Types of fatty acids and why they are needed

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components cell membranes, they are converted into chemical regulators that affect blood clotting, dilation of blood vessels, etc. Their deficiency in children is characterized by slow growth, decreased immune function, and the appearance of a rash. Sometimes this leads to vision problems and nerve disorders.

Proteins are also required for proper development. Without them the immune system cannot properly protect the body from bacteria and viruses. That's why it's so important to eat foods rich in fats and proteins.

Does it cause heart disease?

Excessive consumption of most saturated fatty acids can increase LDL (low-density lipoprotein) levels, which increases cholesterol and reduces insulin sensitivity. Foods rich in protein, fat, and carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Rich in fiber protects against colorectal cancer, they are necessary for the prevention of hemorrhoids. In addition, fiber provides food for normal (healthy) bacteria that reside in the intestines and provides nutritional benefits. Fiber is found in beans, whole beans and grains.

Foods rich in protein, fats, and carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acid intake to 10% of total calories (18 grams for those who consume 1,600 calories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1,600 calories a day, an acceptable carbohydrate intake would be between 180 grams and 260.

Avoid "bad fats"

Have you noticed how pizza with tomato sauce, cheese and meat solidifies after cooling? The hardness of the ingredients is a hint of the high saturated fat content, which hardens even at room temperature. Milk fat and tropical oils (coconut, palm), which are included in almost any ice cream, also largely contain saturated fat. The most popular foods among young people that contain a predominance of saturated fats are pizza and desserts, while boiled meat is a source of protein.

Lard and cream;

Butter;

Cheese and other dairy products made from whole milk.

It is impossible to improve your health with unhealthy fats.

Manufacturers of products, in addition to saturated ones, use trans fats, which undergo a hydrogenation process and are used, as a rule, to increase the shelf life of processed foods. food products such as crackers, chips or cookies.

The recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to which foods are high in fat, you can identify traces of trans fats by reading ingredient lists on food labels: these substances are disguised under the names "hardened oil" or "hydrogenated."

Tasty and satisfying foods high in essential macronutrients

Eat foods rich in fats and carbohydrates, such as milk, fruits and vegetables. Carbohydrates are the body's main source of energy, providing fuel for cells, including brain cells. Simple and contain 4 calories per gram. 45-65% of total calories should come from carbohydrates, while 20-35% should come from fat. Almost all foods, with the exception of eggs, meat and some seafood, are rich in carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes and peas, contain large amounts of good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes and nuts, are high in fiber, which improves bowel function.

As mentioned, unsaturated fatty acids improve blood cholesterol levels and insulin sensitivity when they replace saturated and trans fats. There are two classes and polyunsaturated. Monounsaturated fats are found in avocados, nuts, seeds, olives, peanuts, and olive oil.

Recently, omega-3 polyunsaturated fatty acids have been in the spotlight for their role in the prevention of cardiovascular disease. They can be found in walnuts, flaxseeds, tofu, soybeans, rapeseed. In addition, two other types of fatty acids and docosahexaenoic acid (DHA) are important not only for the heart, but also for visual acuity, for the proper development of the brain in the fetus during pregnancy; they serve an important function in slowing cognitive decline in older adults; reduce the symptoms of arthritis, ulcerative colitis and other inflammatory diseases. These acids contain such types of fish as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, Brazil nuts, pecans and pine nuts. Some are also sources of omega-6: corn oil, sunflower oil, and sesame oil.

Foods rich in fats: table

There is a formula according to which you can calculate the recommended fat intake:

Total fat (g) = total calories x 30% = fat calories per day / 9.

2000 calories x 0.3 = 600 / 9 = 67 g fat.

Remember that the daily value contains 20-35% of the total daily calories.

Foods rich in fats (table)

Product (100 g)	Total fat content (g)	Polyunsaturated fats (%)	Monounsaturated fat (%)	Saturated fat (%)
Salo	100	10	44	41
Corn oil	100	51	30	14
Olive oil	100	10	73	14
Margarine	84	44	32	21
Pine nut	68	60	20	7
Walnut	68	69	18	8
Hazelnut	64	10	79	7,5
Almond	56	25	62	8
Pistachios	56	32	50	13
Sausages (papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (back, fried in vegetable oil)	41	11	45	39
Whole milk sour cream	40	3	24	66
Sausage (salami)	40	11	45	37
Coconut (fresh)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
Potato chips (salted)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
Chocolate milk	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Mozzarella cheese)	22	3	29	63
Potato chips (salted, reduced fat)	21	12	41	43
Croissant	20	24	40	32
Feta	20	3	20	67
Soya beans	19	49	19	12
Pasta (white flour)	18	44	11	11
Mackerel fillet (fresh)	16	21	49	21
Minced beef (raw)	16	3	44	44
Sardine (canned in oil)	14	36	34	21
Herring fillet	13	21	42	25
Pizzas with cheese and tomatoes	12	18	31	45
Salmon fillet (fresh)	11	28	40	9

Don't be afraid to eat foods rich in fat, but choose them wisely, making sure they don't exceed your calorie needs. Choose foods with monounsaturated and polyunsaturated fats, while limiting saturated and trans fats.

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 is an important part of any person's diet. 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 endocrine glands may be disrupted. Blood composition may also change, brain activity may deteriorate, stamina may decrease, and immunity may decrease.

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 is the main source of 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 high protein content. Plus, this is a product that is quite easy for the body to absorb;
• Beef. Contains animal protein that is easy to digest. It is best to eat boiled or stewed beef. The most healthy and nutritious beef for consumption is young beef, from one to two years;
• Liver. The liver contains twenty-five percent protein, this product has low calorie content and low cost;
• Fish. A dietary product in which the protein content 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 foods with the highest protein content. Let's consider this list in the 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.

1. 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;
2. On average, ninety grams is a good value that any healthy body can absorb;
3. 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, bad breath and persistent gas may appear.

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 is necessary for athletes and people leading an active lifestyle;
• 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:

• For any disease, especially after surgery, 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 calculating your daily protein intake and consuming foods high in protein, it is best to consult your doctor first and undergo a complete examination of your body to make sure that you do not have kidney, liver or stomach disease.

IN 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:

1. Typically, the diet involves reducing nutrients such as 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;
2. When losing weight, it is necessary to include in your diet meat, fish, nuts, fermented milk and other products that contain sufficient protein;
3. 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 better absorption, it should be consumed without bread and together with vegetables and herbs;
4. Besides natural products, you can use 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 animal products;
5. In this case, it is necessary to eat food boiled or steamed, while excluding fried foods from the diet. 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.