2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
It is clear that first of all, athletes who want to build muscle mass and ensure normal performance of their muscles need proteins. However, if used improperly, on the contrary, it burns fats, which makes it possible not to get the desired effect. Also, this substance largely determines the condition of our hair and nails. Foods containing protein allow the body to release a sufficient amount of hemoglobin, which is involved in supplying cells with oxygen. They also improve the functioning of the human immune system. The most useful are proteins of animal origin. This includes fish, eggs, meat and dairy products.
How protein food is divided
All food containing proteins can be divided into several groups according to their number per 100 grams of product:
- The most protein. Contains more than 15 grams of protein. These are meat, cottage cheese, cheese, fish, nuts, soy and legumes.
- Protein containing at least 10 grams. These include eggs, some sausages and meats, and pasta.
- Low protein contains only 5-9 gramsproteins. It's bread, rice and potatoes.
- Low protein. The protein content is only 0.4-1.9 grams. This includes mushrooms, almost all vegetables and berries.
Protein List
Of course, almost every food has protein to some degree, but we provide you with a list of the highest amounts.
1. Poultry meat. Chicken is preferable, as it is also easily digested. White brisket meat also contains a combination of minerals and vitamins necessary for the human body.
2. Fish. This product also contains the amino acid methionine, calcium and fluorine, which are especially needed by the growing body. The ratio of fat and protein varies over a fairly wide range. Hake, pike, shrimp, perch, crabs and carp meat will be the most preferable.
3. Eggs. They are quite non-caloric (only 13-15 kcal per yolk) and are also easily digested. They are best consumed boiled, in which case they also improve the functioning of the digestive system.
4. Cheese. The best choice would be hard varieties that contain proteins (up to 30%). This product is perfect for diet and sports nutrition, and it is advised to use it before the workout itself.
5. Cottage cheese. By the way, this includes many other dairy products. Low-fat cottage cheese, which contains proteins and carbohydrates (18 and 1.8 grams, respectively), is best mixed withkefir or yogurt for better absorption.
Of course, this list is very small. It can also include various cereals, nuts, legumes. It all depends on your personal preferences. With the daily use of the food that contains proteins, one should not forget about the oversaturation of the body with this product, because this also has its negative consequences, like its lack. Everything must be in a certain quantity. Do not forget about fats and carbohydrates. And by the way, it's better to have a variety of proteins.
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