What foods contain protein: sports nutrition diet

Daily protein intake

Each person needs an individual amount of protein daily. It depends on gender, weight and other factors. It is important not to overdo it and not eat only protein-rich foods. In any case, nutrition should be balanced and rational. Eating too much protein will not lead to increased muscle growth, although some people believe it will. Even 300 grams of pure protein per day will not cause the body to produce muscle tissue faster than possible.

Research says that for athletes and people who are trying to gain weight, the protein norm is equal to 1.5-2.5 g per 1 kg of weight. That is, with a weight of 70 kg, a man needs about 200 g of protein, a woman with a weight of 60 kg needs 165 g per 1 kg of weight. For weight maintenance or weight loss, this value is reduced by 10% or 20% respectively. But do not forget that this is purely individual, and you should rely on your feelings, observing changes in your figure and well-being. It is impossible to understand from the first day whether the diet has been chosen correctly; at least a month must pass, after which you can adjust your diet.

Advice from nutritionists ^

Protein is of greatest importance for athletes, because without it it is impossible to ensure optimal muscle growth. Many people prefer to use various cocktails and other supplements, and in this case the desired result can be achieved faster, but do not forget that the main benefit still comes from natural food.

What products can replace protein:

• Meat: it quickly restores muscle elasticity;
• Cottage cheese: thanks to it, it is possible to strengthen all tissues;
• Fish and seafood;
• Legumes.

Those who are cutting are recommended to eat chicken and minimize the amount of foods containing slow carbohydrates (vegetables and fruits), because. In this case, only protein foods are of primary importance. With a normal diet for weight loss, it is advisable to consume healthy carbohydrates in the first half of the day, and proteins in the second.

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List of Protein Rich Foods

Not all foods have the same nutritional value and calorie content, and, accordingly, the amount of protein. Animal products (meat, fish, poultry), legumes, cereals and other products are richest in it. Proper protein nutrition for muscle growth is built on protein-rich foods; there are recipes for dishes (for example, boiled chicken fillet with lentils) that are considered “impact” dinners for athletes. With one such meal, you can reach the normal amount of protein consumed. Eating such food is best in the evening, since fats are too heavy for the digestive system and digestion during sleep, and carbohydrates provide energy that is absolutely not needed at night; consuming carbohydrates at night will only lead to the gain of fatty tissue, not muscle tissue. Let's find out which foods contain protein

10 foods with the highest protein content

There are foods that contain practically no protein, such as sweets and desserts; such dishes are not eaten on a protein diet, but there are record-breaking foods for protein content. It is on the basis of this food that proper protein nutrition is built.

List of foods rich in protein:

1. Soy – up to 35 g;
2. Boiled veal – up to 31 g;
3. Peanuts – 26 g;
4. Chicken breast – 25 g;
5. Tuna – 23 g;
6. Beans and peas – 22 g;
7. Cheese – 19 g;
8. Shrimp – 18 g;
9. Cottage cheese – up to 17.5 g;
10. Chicken egg – up to 14 g.

From this list it is clear that not only animal products are rich in protein, but also plant-based ones. This means that vegetarians, vegans, and other people who follow certain diets for moral reasons or health reasons can keep their body in good shape and build muscle, despite the fact that there is a popular myth about the lack or absence of protein in plant foods.

Such a variety of products allows you to combine them with each other and create more and more new dishes that will help diversify the menu even on a protein diet.

Is there protein in vegetables, fruits and sprouted grains?

Vegetables and fruits also contain protein, but in much smaller quantities. They contain antioxidants that protect the body from diseases and slow down aging. The phytonutrients in these foods can lower cholesterol and reduce the risk of cancer and heart disease.

Protein for bodybuilders is a source of health and physical fitness, so athletes prefer vegetables and fruits that contain a lot of protein. Protein vegetables and fruits include:

• broccoli;
• avocado;

Banana is a very healthy fruit

• banana;
• kiwi;
• spinach;
• cauliflower;
• corn;
• Brussels sprouts.

Many athletes make smoothies from vegetables and fruits, and if you add protein powder to it, the amount of protein will increase significantly. To prepare a smoothie, combine different vegetables, fruits and berries, both fresh and frozen.

Wheat sprouts or oats are often added to smoothies. These grains contain twice as much vitamin C as regular grains. They effectively enhance immunity and contain essential acids. Sprouted grains enrich the blood with oxygen and increase metabolic processes.

If an athlete is a supporter of a vegetarian diet, he needs to consume soy tofu. 100 g of this cheese contains 10 g of protein. It is low in fat and carbohydrates, and contains vitamins A, B, phosphorus, potassium and magnesium.

Corn contains proteins

Protein compatibility

However, without the goal of building muscle, you should not combine high-protein foods very often. To process proteins from different sources, gastric juice of different acidity and different enzymes are needed. A constant combination of proteins + proteins will lead to some problems with the gastrointestinal tract, for example, the process of breaking down starch may be disrupted.

A combination of proteins and carbohydrates is not the best option, since the digestion of carbohydrates occurs in an alkaline environment, and proteins in an acidic environment with a high pH. Mixing these two substances leads to fermentation of foods, heartburn, heaviness and general malaise.

It is best to combine proteins with vegetables that contain little starch, as this also inhibits the digestion of food. These are vegetables like

• Cabbage;
• Radish;
• Bell pepper;
• Celery;
• Zucchini;
• Tomatoes;
• Spinach and other salads.

Thus, if necessary, you can occasionally correct the lack of protein with a combination of two or more high-protein foods, but in ordinary life it is better to replace such a combination with protein + fiber, that is, non-starchy vegetables.

Meat protein table

Different types of meat have different amounts of protein. In particular, meat protein is distinguished by its high content of amino acids, which practically do not decompose during heat treatment.

Fish and seafood proteins

Milk proteins

Cereals

Detailed table with protein content in products

Protein Digestibility Chart

All protein - both animal and plant - has a different effect on the body, is perceived differently by it, and therefore is absorbed differently. It depends on the amino acid composition. More precisely, from the ratio of one type of amino acid to another. The body does not synthesize the necessary amino acids, but uses only what it comes with food. If one of the amino acids is missing for the assimilation of proteins, then the rest will not be used. Easily digestible protein includes animal protein; an exemplary example of digestibility is the chicken egg - its digestibility is close to 100%. It is difficult to obtain protein from plant foods due to the lack of diversity in the composition of amino acids; protein in cereals and fruits is absorbed worst of all, since there are not enough components for this.

Signs of protein deficiency

A lack of protein in the body manifests itself as follows:

1. An irresistible desire to eat a certain product

It happens that you have a strong craving for sweet, salty or sour foods and it’s impossible to cope with it. Not always, but in frequent cases it is closely related to a lack of proteins.

1. Sharp pain in muscles or joints

If your neck or knee suddenly hurts for no apparent reason and in the absence of diseases, you need to check whether there is enough protein in your diet. The body stores a little protein in reserve, which is closely related to the functioning of muscles and joints. With its constant shortage, this reserve is spent, which means health problems arise.

1. Problems with sleep and fatigue

The body replaces the lack of proteins with an additional portion of carbohydrates and sugar, but they are quickly processed, energy is thrown away, and after a while it is not enough. If you have insomnia, you can try to reduce the amount of sweets and focus on protein.

1. Moodiness, irritability, bad mood and constant stress

After a certain period of a protein-free regime, the body is completely exhausted, and even carbohydrate energy surges cannot save it. This leads to general malaise and irritability.

Difference between plant and animal protein

Protein (aka protein) is made up of amino acids. Amino acids are divided into replaceable and essential.

It is believed that the body can synthesize non-essential amino acids on its own.

But essential amino acids must be regularly supplied to the body through the consumption of protein foods.

This is where the fundamental difference lies.

• Animal protein contains a set of all essential amino acids.
• In plant proteins, the essential amino acid composition is incomplete.

Eating only plant foods, a person consistently lacks essential amino acids.

Vegetarians argue that you can combine different sources of plant protein. Thus, covering the lack of essential amino acids.

This may work for the average person, but for a bodybuilder it is an impossible task.

During strength training, the need for protein doubles.

It is not possible to obtain the required amount of it with a full set of essential amino acids, only from plant foods.

And the practice of bodybuilding confirms this. There are practically no vegetarians among professional bodybuilders. The only one who comes to mind is Mr. Universe Bill Pearl.

The vast majority of bodybuilders do not take risks with their own muscle growth. And the main emphasis is on animal protein. They also consume vegetable proteins, but do not even take them into account when calculating the daily requirement.

Protein content of available foods

In order to eat right and healthy, you don’t have to spend a lot of money on it. What inexpensive foods contain protein? List of available high protein foods:

• Buckwheat;
• Chicken;
• Peanut;
• Peas and beans;
• Chicken eggs;
• Hard, processed or any other cheese;
• Cottage cheese;
• Lentils;
• Canned fish and any other products.

In any case, one nutritious meal high in protein and fiber will not cost more than a fast food snack, which will give the body nothing but empty calories and unhealthy fat.

List of the healthiest protein foods

The most important thing in food is not only the protein content, but also the overall ratio of dietary fat, vitamins and nutrients. You cannot rely only on one positive point of a product; nutrition must be complete and varied.

Example of the most useful products:

• Cottage cheese – high calcium content
• Peanuts - healthy vegetable fats
• Tuna or any other fish - fish oil and omega
• Oatmeal or other porridge are slow carbohydrates that fill you up for a long time and provide a large supply of energy.
• Soy - a huge supply of vitamins B1, B2, B3, B5, B6, B9, C and omega-3 and omega-6 fatty acids

Protein in the cereal department

Porridge in an athlete’s diet is a complete source of carbohydrates and protein. Buckwheat and oatmeal contain a lot of protein; they take first place in the list of “sports” cereals. In addition to them, protein is contained in the following cereals:

• corn;
• wheat;
• pearl barley;
• rice;
• barley

Soba and quinoa are becoming increasingly popular products. Quinoa is gluten-free and contains calcium and up to 20% protein. This porridge will be useful for hypertension, cardiovascular diseases and diabetes. Soba is a healthy type of pasta because it is made from buckwheat flour. Contains B vitamins, potassium and calcium. Buckwheat noodles are slow carbohydrates; they normalize blood pressure and cholesterol levels.

The amount of plant proteins in seeds is not inferior to animal proteins. This high-calorie product contains up to 25% protein. The seeds have a positive effect on digestion and prevent atherosclerosis and myocardial infarction.

Flax seeds contain protein

Which seeds contain a lot of protein:

• pumpkin seeds;
• sunflower seeds;
• flax seeds.

The importance of protein for the body

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The bamboo shoots that pandas eat contain 2.6 grams of protein for every 100 grams. We bet you that pandas would grow even bigger if they knew which foods contained a lot of protein. Find out what to include in your diet to safely call it “high-protein” (naturally, on our website