High protein foods

Chicken breast is a product in which there is a lot of protein, its used in any diet to gain muscle mass. the main thing the advantage of chicken is a high biological value equal to 79 and low cost compared to other protein sources. Chicken meat without skin and bones is on average 25% protein. Cook this meat is easy, but it’s best to cook or bake with seasonings.

Chicken can be used as an addition to any dish or eat just with vegetables at any time, which is very convenient. Recommend you consume at least one serving daily, which equals 150-300 grams of product. It is better to buy and cook chicken meat without skin, because the skin contains the bulk of fats and cholesterol, so eat breasts.

Fish

Nutrition value per 100 g of product

• Energy value 78 -165 kcal
• Biological value: 83
• Proteins 17-25 g
• Fat 0.7-8 g
• Carbohydrates 0.1 g

Protein: 25 grams per 100 grams of product (25%)

Fish is a great product rich in protein and fat. omega-3 polyunsaturated acids, which are needed for the course many important processes in the body. Fish is a powerful catalyst protein synthesis in the body, it is very easily absorbed by the body and in fact, they are almost ready to digest amino acids. I.e the body will not need to spend a lot of energy to digest her. Like chicken, fish is 25% protein, but its biological values ​​higher – 83. You can prepare such a product in many ways. ways.

In terms of protein content, fish is almost as good as meat (an average of about 16% protein). Its highest content is in tuna, cod, flounder, trout, mackerel, salmon, sardines and anchovies. TO Moreover, the fish contains many essential amino acids, and also rich in iodine, fluoride, potassium, phosphorus, magnesium, vitamins groups B, A, E and D.

Its main advantage is the minimum content connective fibers, more represented in the form collagen (gelatin). Because of this, when cooking, the meat of the fish becomes very soft and easy to digest, and protein is easily absorbed by our the body. The only thing is to abandon smoked fish.

Any fish is suitable for the athlete’s nutrition, but in relation to price quality the best option – tuna. This fish is great a source of protein that you can buy at a tin can at affordable price. Tuna also has disadvantages, it has a specific fishy smell and taste, but this problem is easily solved with lemon, seasoning or sauce.

Beef

Nutrition value per 100 g of product

• Energy value 254 kcal
• Biological value: 80
• Protein 28.8 g
• Fats 16.8 g
• Carbohydrates 0 g

Protein: 28.8 grams per 100 grams of product (25%)

Beef refers to high protein foods with a share of content protein (protein) in 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from nutrition, but they play a very important role in the development and functioning of the body human, especially tangible impact on the formation and strengthening the immune system.

Meat from different parts of the carcass has different properties and nutrients. You can find many recipes from minced beef or minced meat. When choosing meat, always buy non-fat parts, so as not to add calories to your diet due animal fat. This is especially important if you want to lose weight and when a set of lean muscle mass.

To get enough amino acids to get the maximum anabolic effect to the muscles, you need beef include in your diet at least two to three times a week.

Eggs

Nutrition value in 1 piece.

• Energy value 160 kcal Biological value: 88-100
• Protein 12.7 g
• Fat 11.5 g
• Carbohydrate 0.8 g

Protein: 12.7 grams per 100 grams of product (approximately eleven%)

Eggs are the second best source of quality protein, which comes second in the ranking immediately after whey protein. The biological value of eggs reaches fantastic significance – 88-100. Besides protein, eggs are rich in omega-3 fatty acids, increase the effectiveness of the immune response and accelerate recovery body after heavy strength training.

The bulk of the protein in an egg is found in its protein. But eating whole eggs you increase the mass fraction of protein and get additional nutrients. True, the yolk contains significant amounts of cholesterol, so you can only eat protein. Or you need to make sure that your diet does not contain large amounts of other sources of “bad” cholesterol and then no you are not afraid of problems.

If you are very afraid of cholesterol or have problems with it, then at one time you can safely eat 2 yolks, and throw the rest (but I wouldn’t do that). Separating the yolk from the protein is not difficult, and you will get the highest quality protein with a complete set amino acids. If you buy eggs in a supermarket, then raw and better not to consume.

Quail eggs

Nutrition value per 100 g of product

• Energy value 168 kcal
• Biological value: 88-100
• Protein 11.9 g
• Fat 13.1 g
• Carbohydrate 0.5 g

Calorie and nutritional value of quail eggs

Calorie quail eggs -168 kcal.

Protein in quail eggs 11.9 g per 100 grams of product

Useful properties of quail eggs

Quail eggs are a hypoallergenic dietary product. AT unlike chicken, quail eggs do not cause side effects even people who are forbidden to eat chicken eggs. In them there is no cholesterol and there are no contraindications to use in food. And also quail eggs never have salmonellosis.

Despite its size, a quail egg (weight is only about 10 g), contains more than four times more vitamins, mineral substances (phosphorus, potassium, iron, etc.) and amino acids than in a chicken egg. Studies have shown that unlike chicken, a quail egg contains five times more phosphorus, seven times more iron, six times more vitamin B1 and 15 times more vitamin B2. Quail eggs contribute to the normalization of metabolism substances, improve blood circulation, digestion, strengthen the immune system, contribute to the restoration of weakened organs, improve memory and mental development of children are useful in the treatment of diseases of the kidneys, liver, eyes, heart, nervous system, gall bladder, pancreas, stomach and other organs and systems.

The high content of B vitamins improves work of the human nervous system. Thanks to phosphorus, potassium and iron memory improves. In addition, quail eggs contribute to development of mental abilities of children.

These eggs can be eaten whole, because in the shell contains useful substances: calcium, phosphorus, zinc, copper, iron, list can go on for a long time. The healing effect of shelling obvious, especially for strengthening bones, teeth and hair in children. The use of powder from the shell of quail eggs practically does not gives side effects in the form of deposits in joints and organs urinary system.

A distinctive feature of quail eggs is their ability to positively affect the reproductive functions of the body person.

Milk products

Nutrition value per 100 g of product

• Energy value 31-408 kcal
• Biological value: 80
• Proteins 3-30 g
• Fats 0.1-28 g
• Carbohydrates 0.1-5.3 g

Protein: Varies by Type product

Dairy products are a great source of protein, but their lack of high fat content. Therefore, it is better to choose skim milk and cottage cheese, products rich in high-quality protein, without too much fat. These foods are high in protein, practically free of fat and are an excellent source of calcium. With each serving of cottage cheese or skim milk your body receives from 150 to 350 mg calcium, and calcium strengthens bone tissue and prevents development diseases of the musculoskeletal system. It is very important to remember that calcium plays an important role in muscle contraction processes.

Read more about how much protein is in cottage cheese and how it is useful.

Protein contained in dairy products, approximately 80% consists of casein and 20% of whey protein, which explains the high biological value and digestibility of milk. how skim milk usually contains 3.5 to 5% protein, so with with one glass (250 ml) of milk you can get up to 15 grams easily digestible and complete protein.

Whey Protein (Sports Nutrition)

Nutrition value per 100 g of product

• Energy value from 110 kcal
• Biological value: 104 – 159
• Proteins from 80 g
• Fat 1 g
• Carbohydrate 10 g

The highest protein content in protein powders. Protein whey concentrate cocktails contain from 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their advantages: they are convenient to take at any time, just by diluting it in a shaker with water or milk. There are different mixtures with different protein content, as well as additional substances, including enzymes that improve digestion and protein assimilation. Powder protein alone, I wouldn’t recommended to eat. You need to combine sports nutrition with regular food to achieve maximum effect.

Diversity is the key to success

All protein sources are good in their own way, and even those that don’t got into this list due to the incomplete content of amino acids in their squirrel. Therefore, it’s difficult to single out one best source of protein for growth. muscle mass. At least because everyone has different organisms, and someone, for example, is not at all capable of digesting dairy products or allergic to eggs. Therefore to improve protein synthesis in your the body needs to use different types of muscle mass sources of protein. So you can maintain optimal Anabolic environment in the body.

Protein intake time

So that obtained from food, protein can be absorbed and was spent on building new muscle fibers, not on recovery of energy costs after training, you need to correctly Choose a meal time. High protein foods need consume when the body especially needs them. Daily the protein norm should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume a sufficient amount of protein shortly before bedtime. Because we we grow when we sleep, which means we need more material for muscle growth just at night.

But do not forget to nourish the body with carbohydrates and vitamins. Energy is needed for any process taking place in the body, will be physical activity or building up new muscle mass. AND vitamins are needed for a better course of all processes, because they act as catalysts. Without enough calories (if there is no excess calories consumed over calories consumed) you are not You can grow and increase muscle mass. And without vitamins, everything processes will be slowed down or will not occur at all.

Protein intake

There are certain daily allowance requirements for proteins that limit protein intake and establish a clear framework for the amount of protein eaten per day, so as not to worsen well-being.

So, WHO (World Health Organization) recommends eat 0.5 g of protein per kg of body weight per day. So if you have 60 kg, not more than 30 g of protein should be consumed per day, and if 55, then 27.5 g.
But if you are actively engaged in fitness or consider yourself to be categories of power athletes, then the protein weight ratio should be increased to 2 or even 3 grams per day.

If you do not have a personal nutritionist, then a day is enough for you to 3 g of protein per 1 kg of body weight (at 60 kg the mass fraction of protein is about 150-180 g per day, and at 80 kg – 200-240 g).

Protein Digestibility

Protein digestion only begins in the stomach, with of hydrochloric acid. Proteins are hard to digest the large size of their molecules.

According to the theory of separate nutrition, protein foods are good It is combined with various greens and leafy vegetables. Modern nutritionists claim that protein is better absorbed in the presence of fats and carbohydrates, which are the main sources of energy for the body.

Useful properties of protein and its effect on organism

Depending on their specialization, proteins are carried out in the body. various functions. Transport proteins, for example, deliver vitamins, fat and minerals to all cells organism. Catalyst Proteins Accelerate Various Chemicals processes occurring in the body. There are also proteins, that fight various infections, being antibodies to various diseases. In addition, proteins are sources of important amino acids that are needed as building material for new cells and strengthening already available.