Which dairy product has the most protein? Best Sources of Protein

Protein products are necessary for a person to have adequate nutrition and a healthy body. Protein products can be animal or plant origin, but the ratio of proteins to other food elements is preferably at least 25-30%.

Proteins are involved in building muscle, bone and connective tissue, ensure timely regeneration, that is, tissue restoration, transport oxygen and lipids with the blood, support the immune system and are simply necessary for a healthy and full life. It is important to note that the absence, as well as excess, of proteins negatively affect nutritional balance and human health. Nutritionists recommend 25-30% protein in the typical daily diet of a healthy adult. At the same time, it is acceptable for this balance to change during the week, but it is unacceptable if during the week and There is not enough protein food or its excess remains. The typical protein requirement for a modern city dweller should be 1 g per kilogram of weight; during intense physical activity, 2 g per kilogram of weight is recommended. So, an adult man weighing 70-80 kg should receive at least 70-80 g of pure protein per day. If we take into account that the champions for protein content contain only about 20-25 g of protein per 100 g of their weight, then to replenish proteins you need to eat about 400 g of meat, 5 eggs, 500 g of cottage cheese, 600 g of oatmeal or 1 kg of 200 g beans.

Of course, there is no point in eating the same protein products, it’s enough just to diversify your diet and include small amounts of the most variety of food, which contains proteins. For breakfast you can eat scrambled eggs and beans or oatmeal with banana and cottage cheese, during the day have a snack with a vegetable salad with lentil sprouts, a sandwich with cheese and a milkshake or milkshake, and in the evening have a good dinner with a meat or fish dish, or maybe Indian-style lentil dal. A wide selection of protein products in modern stores allows you to diversify your diet as much as possible and not get hung up on meat or cottage cheese.

Protein deficiency

The most common problem for residents of megacities is a lack of protein or its low quality. Quality should be understood as a combination of protein with a large or predominant proportion of fat, for example, sausage, proteins with difficult digestibility, for example, legumes or fresh milk, canned food.

What does protein contain?

Fish
. Seafood
. Milk and dairy products (cheese, cottage cheese, kefir)
. Legumes

Milk

The simplest and most effective source of protein is milk. It is through mother's milk that the baby receives the necessary proteins and grows very quickly. An adult needs less milk, and many simply cannot digest it. The fact is that in adulthood the human body is deprived of those necessary enzymes that effectively break down milk protein in childhood. So, if you feel heaviness in your stomach after a glass of milk, then it is most likely logical to replace fresh milk with fermented milk products. In this case, cottage cheese, cheeses, yogurt, kefir and other fermented milk drinks help. Don't forget that dairy products, in addition to being high in protein, also contain high content fat For example, in cheese and even more so in butter. Dairy products should not be avoided due to their fat content; normal moderation is sufficient.

Do not forget that powdered milk, which is widely used in Food Industry, as well as butter substitutes or low-calorie cheese products from vegetable fats, which outwardly resemble milk due to the action of emulsifiers, are not related to milk, are not healthy and do not contain valuable milk protein. Be careful and don't let the packaging fool your mind. Eat only natural things!

Meat

Meat is a very effective and available source squirrel. Meat contains 22 amino acids, of which 8 are not synthesized in the human body and are essential. There is only one in the world herbal product quinoa, which successfully competes with meat in terms of quantity and quality of protein and amino acids. But more about quinoa later.

The highest amounts of protein are found in veal, venison, horse meat, buffalo and beef. Turkey meat has very high quality protein and chicken meat has a little less.

Meat is easy to cook, it is highly digestible, and to get a serving of protein you need significantly less meat than legumes or grains. The best method for preparing meat is baking or frying.

Whole pieces of meat (steaks) should be baked in an oven heated to 270-300 degrees for about 10-15 minutes, pouring fat and juices over them. If you are preparing a stew or baking meat with vegetables, reduce the heating temperature to 220 degrees and increase the baking time to 70-80 minutes. A whole chicken or chicken should be baked for 60-90 minutes at 190-200 degrees, a duck for 120 minutes at 200 degrees or 180 minutes (3 hours) at 180 degrees. At high temperature cook the meat for a short time; when the temperature drops, increase the cooking time of the meat - this way it will retain all the tasty and healthy juices, and the meat will not burn.

Roasting meat

The meat should be fried in a 1 cm layer of hot fat. The temperature of the fat is very high, and upon contact with the meat it forms a thin crust on it, preventing the juices from leaking out of the meat. At the same time, the meat is fried evenly, remains juicy and tasty.

Cooking meat

Cooking - the least effective method cooking meat. During the cooking process, most of the nutrients are released from the meat into the broth, so the most beneficial thing in boiled meat is the broth. However, you can cook it another way: lower small pieces of meat in a small amount of water (about 1-1.5 liters per 1 kg of meat) with spices over high heat under a lid. 15 minutes of cooking in this style is enough for the meat to cook, but not boil over.

Fish

Fish is an excellent source of protein. Fish meat protein is highly digestible and of high quality fish fat much healthier than fat, say, pork. In countries where they eat more fish, they suffer from fewer cardiovascular diseases, and the elderly live to a ripe old age active and sane.

Seafood

Mussels, crabs, shrimp, oysters, clams, squid, octopuses and other scaleless edible marine life are very rich in protein. The rules for selection and preparation are the same as for fish, with the difference that many seafood They cook even faster - 2-3 minutes and it’s ready. For example, if you overcook squid or mussels, they will look like rubber. Caviar can be included in this category. Caviar is very rich in protein and other beneficial substances. The only drawback of caviar is its high price.

An excellent source of protein. Each egg contains 12-13 g of pure protein. The main thing is not to forget that yolks contain a huge amount of fat and cholesterol. If you only need the white, separate it from the yolk and cook white scrambled eggs or add liquid white to soups.

Dairy products: cottage cheese, sour cream, kefir, cheese

The leaders in protein content among dairy products are cottage cheese and cottage cheese. These products are easy to digest and very healthy. Cottage cheese can be eaten without restrictions, but cheese often contains a lot of fat and should be eaten in moderation. In the case of cheese, the old rules apply. good rule: Less is more. Eat high-quality, high-fat cheese in small portions. The fat content of real cheese made from natural milk cannot be low due to the peculiarities of the production of this ancient dairy delicacy. But cheese can become “low-calorie” due to the use of milk powder and emulsifiers. In addition to the low price, there is also a low content of nutrients, including protein. Don't skimp on yourself and your family!

Sour cream, kefir, ayran, matsoni, buttermilk, kaymak, katyk, tan and other milk products also contain protein, but in smaller quantities due to the large volume of liquid. The fat content of the product does not affect the protein content, but low fat content often indicates the use of powdered milk, which contains low quality protein.

Legumes: peas, beans, lentils, chickpeas, mung beans

Most of the world's inhabitants meet their protein needs with legumes. This is most of Asia, India, the Near and Middle East and African countries. Beans, in all their diversity, serve as the basis of the diet of billions of people who practice vegetarianism, and this fact simply cannot be ignored.

The protein in legumes is of lower quality than the protein in animal products, but if the diet is rich enough and includes milk, cereals, fruits, vegetables, herbs and spices, then legumes are enough for a complete diet. In Rus', peas have always been grown and prepared, which was one of the main sources of protein along with milk, cottage cheese, fish and oats.

Any legumes require simple, but mandatory rules preparations:
. Be sure to soak the beans in cold water. Beans and chickpeas - for 8-12 hours, peas for 6-8 hours, lentils and mung beans - about an hour, or you don’t need to soak them at all.
. After soaking, drain off any remaining water and rinse the beans.
. Salt all beans at the end of cooking. If you salt them at the beginning of cooking, they will remain hard.

Legumes go perfectly with vegetables and look great in soups, meat and fish dishes. Cold beans with scrambled eggs, bacon and toast is a classic English breakfast. In India they cook dal - a spicy lentil soup with ghee and a lot of spices. In India, dal refers to several dozen varieties of lentils. various colors and properties. The dal is cooked for an hour or more, the lentils are boiled into a puree, carrots, onions, spices and tomatoes are added to it. This is a very beautiful, bright and tasty filling dish, rich in protein.

You will be surprised, but buckwheat, oats and barley also contain protein. At the same time, the quality of the protein is excellent, but its content is lower than in meat, fish, milk or beans. However, if we eat a good portion of buckwheat porridge, we get 25 grams of pure protein, and this is not so little, say, in a glass of kefir there are only 8-9 grams of the same protein.

In addition to buckwheat, oatmeal and quinoa contain a lot of protein. if you love cereals, then pay attention to the traditional ones, which require 15-20 minutes of cooking; such flakes have minimal impact on the grain and high protein content. And if you cook oatmeal in milk, you get a double portion of protein. Don't forget that oatmeal contains a lot of useful microelements. Oatmeal is considered one of the traditional English breakfasts and if you look at how the British play football, then the love for oatmeal will no longer seem strange. A powerful influx of proteins for breakfast before a physically busy day allows you to effectively increase muscle mass or just stay in shape. And if you choose between sweet bun with jam and coffee, then oatmeal and a glass vegetable juice will be many times more effective.

The most interesting protein is the South American cereal quinoa. 100 g of quinoa contains almost 15 g of protein, which makes quinoa closer to meat. In addition to a large amount of protein, quinoa contains everything essential amino acids, which are found in meat and fish. It is the only non-animal product with complete proteins, making quinoa a unique plant-based protein product. Quinoa is cooked the same way as any grain. Add minimal salt to the water, because... The quinoa tastes a little salty. Quinoa can be eaten as a side dish or used in warm salads and stews.

Protein is also found in pearl barley (barley), wheat, rye, rice and other grains in different proportions, but in smaller quantities than in meat, fish, seafood, milk, cottage cheese, cheese and legumes. Unfortunately, the least protein is found in vegetables and fruits.

Protein Misconceptions

A typical example is sausage. In addition to meat, sausage contains fat, milk, soy and water. To get 20 grams of pure protein, you will have to eat 200 grams of smoked or half a kilo of boiled sausage, while the amount of fat will be critically high or even dangerous for the health of blood vessels and the heart. It's the same with substitute products. These can be dairy drinks, curds, sweet yoghurts, mayonnaise and sauces that are not directly related to the products they imitate. Accordingly, they contain critically little or no protein.

The choice of protein products is large, and its diversity will allow you not to deny yourself good nutrition. More protein sources will prevent deficiency important elements contained in various foods, be it meat, fish, milk, cereals or beans. Eat quality fresh protein foods and stay healthy!

Alexey Borodin

We have prepared a list of protein products, with a detailed table and description of application. Protein products are useful not only for weight loss, but also for gaining muscle mass for athletes. It all depends on the amount of use and the physical needs of the person.

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High protein foods play a role important role in human nutrition. They are necessary to maintain the vitality of all organs, to develop strength and endurance. Protein - construction material human body. Therefore, it must be present in the diet healthy people regardless of their age and gender.

When losing weight, many people deny themselves protein foods, considering them high in calories. However, to ensure wellness and performance, such products acquire functional significance, and they must be consumed. The main thing is to know which ingredients contain what amount of protein and how they are digested. To do this, there is a list of products that can be consumed in dietary nutrition and don’t worry about your figure.

A little about proteins

Protein is one of the 3 components that are actively used human body for a normal existence. He participates in all processes of his life activity. One protein contains about 20 amino acids. The body itself is not capable of producing approximately half of this number, and cannot do without them. Therefore, the intake of proteins occurs with food.

This component has different effects on certain organs and functions of the body.

Table of the effects of protein on the body.

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The body cannot do without proteins. This means that it is necessary to consume foods in which it is present. And for this you need to know what types they are and what their value is.

Types of proteins

Proteins have different origins. They come in 2 types:

• animals;
• vegetable.

The quantity and quality of this component depends on the number of amino acids that are present in it. Animal protein is considered the most valuable. It has several absolutely irreplaceable elements. Vegetables contain only protein. But it plays an important role in the construction of cells, tissues, blood, etc. It cannot be completely excluded from the diet.

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The optimal solution for people using dietary nutrition is to skillfully combine foods containing both proteins. To balance the total amount of amino acids, it is necessary to include in the diet ingredients consisting of 60% animal proteins and 40% plant proteins. You can get them from different products.

Table: types of protein.

When choosing protein products for weight loss, it is important to consider that most natural ingredients of animal origin contain a significant amount of fat. This negatively affects the condition of the figure.

Vegetable protein is absorbed very slowly and its value is lower. But foods rich in it do not contain dangerous fat.

Both types of protein are needed for health and well-being. Therefore, it is important to consume foods of animal and plant origin.

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Protein food: list of products

When organizing meals on protein foods for weight loss, it is important to correctly formulate the diet. The choice of products determines how quickly you will get rid of extra pounds how this will affect human health. So that nutrition is complete and balanced, and the amount necessary useful components it complies with the standards, pay attention to the following factors:

1. amount of protein in 100 g of product;
2. cooking method;
3. Features of using the ingredient for weight loss.

Table of protein products:

The lack of proteins in the body is noticeable even appearance person: he becomes lethargic, apathetic, and often gets sick. Proteins (proteins) synthesize vital amino acids, the lack of which leads to serious violations internal organs.

Protein: a vital element for overall health

It is difficult to overestimate the role of proteins for the body. A dozen pages are not enough to list all the functions of protein (the second name for protein). proteins:

• Protective function. Found in the body pathogenic bacteria or , the immune system triggers the production of protective proteins to neutralize them.
• Transport function. Blood proteins (hemoglobin) carry oxygen to all internal organs.
• Construction function. Protein compounds are the main components of connective tissue; collagen ensures the strength of hair, nails, blood vessels, cartilage and tendons.
• Nutrition. Without albumin and casein, the full development of the fetus is impossible.
• Metabolism. In the process of metabolism, amino acids are produced, without which full human growth and development is impossible, water-salt metabolism, activity thyroid gland, secretion of hormones.

The lack of protein is especially critical in children and people whose professions involve heavy physical labor. The protein norm per day is 1.5 g per 1 kg of weight. Muscle tissue consists entirely of protein compounds, which is why professional athletes pay so much attention to protein foods.

When consuming protein, you need to adhere to the golden mean: excess protein foods are contraindicated in patients with kidney pathology.

Excessive consumption of proteins threatens excess weight and problems with the liver, since, while processing protein compounds, it works in an enhanced mode, and the excess protein transforms into adipose tissue.

Unlike fats and carbohydrates, protein is processed completely without accumulating in reserve.

Source of plant proteins

For a full existence, the body needs 22 amino acids. It can produce most of it on its own, but we only get 9 amino acids from food.

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Products containing a lot of plant proteins have their pros and cons. The main advantage of plant proteins is the composition of fatty compounds, which does not increase the calorie content of the diet and does not allow cholesterol levels to increase.

Record holders for protein content:

1. Legumes (beans, lentils, asparagus, green beans) - the basis vegetarian menu, contain 25% protein.
2. - protein concentration is about 17%, in demand during fasting. The main sources are peanuts (raw), pistachios and cashews.
3. Mushrooms are the healthiest porcini mushrooms (23% protein), but champignons and oyster mushrooms can also be an alternative to meat (it is advisable to eat them boiled).
4. Seeds - pumpkin or sunflower seeds contain 35% protein. It is better not to get carried away with them, since they are extremely high in calories. The daily norm is 50 g per day.
5. Soy - soy milk and tofu cheese are irreplaceable sources of protein during fasting or dieting; 100 ml of milk contains 3 g of protein.

Brewer's yeast is considered the leader in the concentration of vegetable protein - 48%.

Animal proteins: product list

Protein is an integral part of all dairy and fermented milk products. In addition to this type of animal protein, a lot of protein is found in other products:

• Poultry meat - chicken or turkey fillet includes 31 grams of protein per 100 g of product. Skinless chicken is considered a top product in a protein diet.
• Beef - red meat contains a complete set of 9 amino acids necessary for the body. But do not forget about the dangers of beef fat, the excess of which can lead to deposits on blood vessels.
• - an ideal protein that is absorbed by the body without residue. Chicken or quail eggs low-calorie (about 80 kcal), they contain about 10 g of protein.
• Salmon fish - in addition to protein, is the main source of omega 3 fatty acids, per 100 g of salmon or pink salmon there are 20 g of protein.
• Cottage cheese is one of the representatives of slow proteins: it takes the body up to 6 hours to digest it. It gives a long-lasting feeling of satiety; when consumed at night, it enriches muscle mass with the necessary set of amino acids.

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What are the benefits of peanuts for women? possible harm product for the body

Seafood, cheese, yogurt, kefir are also not inferior to meat and fish in protein content. Adherents of vegetarianism argue about the dangers of animal proteins, advocating to eat only plant foods. But it is not the protein itself that is dangerous, but the fat that comes with the protein.

To get the maximum benefit from animal proteins and minimize harm, you must follow the cooking rules.

In order for protein to be absorbed, help you lose weight and build muscle mass, you need to follow clear rules:

1. Dishes are prepared only by steaming, grilling or baking in the oven.
2. Basic products (chicken, lean fish, shrimp, boiled beef) should not exceed portions of 200 g per day.
3. Protein foods should be combined with salads, herbs, and grilled vegetables.
4. You cannot give up carbohydrates: it is better to eat porridge and soups in the first half of the day; for dinner, prefer a portion of salad with any protein product.
5. Meat dishes are never eaten before training: it takes at least 5 hours to digest.
6. An ideal breakfast with easily digestible protein: milk porridge.
   Predominant species heat treatment: cooking or stewing.

The optimal protein concentration is found in cottage cheese with a fat content of up to 4%, and the fat content of hard cheese should not exceed 9%: the fattier the dairy product, the less protein it contains. The combination of a protein product with a starchy product (meat and potatoes) will take a long time to be digested by the body, so it is recommended to eat the products separately.

To prevent protein from becoming an enemy to the body, its consumption must be reasonable.

Without the supply of proteins, the body will stop building new cells and die. Be vegetarian or stick to classical foundations- everyone decides for themselves.

Jun 15, 2016 Violetta Doctor

Greetings to all blog readers. Have you ever wondered how much protein food is present in your diet? I think most of you don't even pay attention to this. But in vain. After all, proteins (protein, polypeptides) are the main building material for tissues and muscles. These substances are great for weight loss. Let's look at protein in food + a table of polypeptide-rich foods will be given below.

These substances are very important for our body. In addition to construction, they perform hormonal, regulatory, and protective functions. Polypeptides contain nonessential and essential amino acids. Essential ones cannot be synthesized by the body, which means they must come to us with vegetables, meat, and grains. Their lack leads to a decrease in immunity and deterioration in performance. Memory and heart suffer, liver function deteriorates.

The cause of your ailments may be an insufficient amount of protein in your diet. I advise you to definitely read the article “What is the role of proteins in the body.” We do not accumulate these substances. The body uses them constantly.

Animal polypeptides are better absorbed. They are the source of all the amino acids our body needs. Both replaceable and irreplaceable. True, in addition to healthy protein, meat, milk, eggs, and fish contain fat and cholesterol.

Product table

Now let's look at plant polypeptides. This food contains virtually no fat. This makes her dietary dish. This means it will be useful for losing weight. It's important to know that vegetable proteins are not fully absorbed. But they create the illusion of satiety and dull the feeling of hunger. In addition, vegetables, fruits, and cereals contain fiber, which improves performance digestive tract. Find out where healthy plant proteins are found.

Plant foods are lower in calories than animal foods. Therefore, to lose weight, many people choose a vegetable and grain diet. This is wrong, since vegetables, fruits, and grains have a low percentage of digestibility. Therefore, they cannot cover the daily protein requirement. This can be clearly seen from the table. It is best to combine animal proteins with plant proteins.

Absorption rate

This is an indicator of how these substances are broken down into amino acids and absorbed. The speed of their digestion is different. Dairy and egg polypeptides are digested the fastest. They are followed by fish and meat. Vegetable proteins are the slowest to digest and absorb.

All food polypeptides are assessed by their absorption coefficient. It also reflects chemical value product – amino acid composition. As well as biological value - the degree of digestion. The most complete sources of proteins are products with a coefficient of 1.

Wherein biological value combined nutrition (plant and animal) is much higher than separately. To increase protein absorption rates, combine both types of foods. Eggs go well with potatoes, wheat, corn, and beans. Milk can be consumed with rye.

Complete polypeptides are best digested and absorbed. Such substances contain a balanced set of amino acids. These include the proteins of eggs, meat and fish, and milk. More than 90% of amino acids are digested and absorbed from animal food.

Incomplete proteins – have an unbalanced composition. They may lack one or more essential amino acids. The lack of at least one amino acid makes it difficult for all other amino acids to synthesize protein. Almost all plant polypeptides are incomplete. Of these, 60-80% of amino acids are absorbed.

Protein-rich foods for weight loss

As we have found out, animal food has a high coefficient of amino acid digestibility. Despite this, eating only animal foods can lead to constipation. It is still hard on the stomach. Therefore, it is important to include plant foods in your diet daily too. Thanks to fiber, there will be no stagnation in the intestines.

When losing weight, you can eat cereals, fruits, and vegetables. Low-fat fermented milk foods are required, olive oil. Seafood, lean meat, as well as lean fish, some whole grain bread.

Since polypeptides are digested slowly, the body uses calories to process them. There is no accumulation of fat. If you combine the diet with sports activities, the effect will increase several times. When losing weight, it is important to choose foods with the lowest fat and carbohydrate content.

• An excellent dietary dish is boiled chicken breast or turkey. Stewed or boiled trout, pink salmon and other low-fat fish. Don't forget about low-fat cottage cheese and eggs.
• From plant food On a diet, boiled beans, oatmeal, and rice will be useful. True, it is advisable to consume legumes no more than two or three times a week.
• Natural sausages are not prohibited on the diet homemade), and also a little lard.

Especially useful for weight loss raw vegetables eg tomatoes. This vegetable contains lycopene, which enhances the effect of a protein diet. It also regulates cholesterol metabolism and stimulates digestion processes. It also normalizes appetite, promotes fat burning, and therefore weight loss.

Daily value for sports

If you are losing weight by playing sports, daily norm Protein for you will be 1 g per kg of weight. The same daily requirement will be without physical activity. During intense training, 1.5 - 2.0 g per kg of weight will be required to maintain nitrogen balance. It is very important. Since active sports require much more protein.

If you don't have enough protein, the nitrogen balance in your body will be disrupted. This will lead to catabolism (destruction muscle tissue). As well as slow recovery after physical activity. You will not be able to build muscle, and your endurance during training will decrease.

If you are losing weight and playing sports, your diet must include:

• skinless chicken;
• egg white;
• cottage cheese;
• lean fish;
• beans;
• peanut.

Nuts are commonly used for snacking. Since they are high in calories, you need to eat literally a few pieces at a time. Which nuts are the healthiest and their calorie content?

Now you know where protein is found. Be sure to include protein-rich foods in your diet. When losing weight, also pay attention to calorie content. Foods rich in saccharides should be minimized, but not completely eliminated.

Include both plant and animal polypeptides in your diet. This way they will be better absorbed. If my advice helped you, I will be glad. Be healthy! And don't forget to subscribe to blog updates. Bye bye!

For proper nutrition, a person needs proteins. Protein products can be of animal or plant origin, but the ratio of proteins to other food elements is preferably at least 25-30%.

list of protein products

Top 5 Protein Products

We all know that protein is the main material for building our muscles. Many food products contain protein, but not everyone can distinguish the “right” products in which the protein will be most useful and easily digestible. We often use these products, but together with them we use absolutely unnecessary and ineffective products. These include sandwiches with sausage or ham, potato casserole, Japanese cuisine, etc. The list of the healthiest protein foods is as follows:

1. Chicken breast. This is real “gold” for a bodybuilder. 180 grams of product (medium chicken breast) contains 200 kcal, 40 g of protein and only 2 g of fat. Chicken breasts are best boiled or grilled to avoid the use of frying oil. This type of meat is best paired with rice or boiled vegetables.

2. Beef burger. Per 200g of product there are 340 kcal, 40g of protein and 15g of fat. We need this type of meat for variety. Few people can eat only chicken breast. Beef contains large amounts of calcium and zinc, which are so necessary for our bones.

3. Chicken eggs. Seven chicken eggs contain 520 kcal, 40 g of protein, 35 g of fat. It is worth considering that it is proteins that are valuable. Yolks help us digest protein better. Therefore, I would advise taking 4 whole eggs and 3 whites. Their main value is that eggs are very easy to cook. Simply throw them into boiling water for 5-10 minutes.

4. Salmon fillets. Two hundred grams of salmon contains 368 kcal, 40 g of protein and 28 g of fat. Undoubtedly, fish is necessary for a bodybuilder. After all, fish gives us such important Omega 3 fats. The dish is very tasty and healthy, but quite expensive. Force yourself to eat fish for dinner at least 2 times a week.

5. Protein powder. 2 scoops contain 170kcal, 40g protein and 0 fat. Of course, this type of protein is absorbed instantly, and on top of that, it does not contain fat. Many athletes are skeptical about this white powder, believing that the nutrition should be natural. But I hasten to dispel their doubts. Protein powder is the same dish as chicken eggs, only in crushed form. Don't be afraid to take protein before and after your workout. You won't find such an affordable type of protein.

Average protein requirement in daily ration an adult is 100-120 g.

The table shows the protein content per 100 grams of product.

Beef contains the most complete proteins, which include almost all necessary for the body nonessential and essential amino acids.

Veal, more tender than beef, contains more complete proteins and is easier to digest by the body. Veal of the 1st and 2nd categories contains about 20% protein and 1-2% fat.

Pork contains less connective tissue than beef, which makes it more soft and delicate taste. By variety, pork is divided into bacon, meat and fatty; the latter contains up to 50% fat and only 12% protein. In the nutrition of athletes, it is better to use meat pork, containing on average 14% protein and 33% fat. It is important to note that pork tenderloin contains 19% protein and 7% fat, and brisket contains 8% and 63%, respectively.

Mutton Compared to beef, it contains more connective tissue, so it is tougher. By chemical composition Lamb of the 2nd category is approximately equivalent to beef of the same category. However, lamb contains slightly less potassium, phosphorus and iron salts.

horsemeat Category 2 is rich in complete proteins (21%), potassium and iron salts, while it contains relatively little fat (4%). In terms of biological value, horse meat proteins are not inferior to beef proteins.

Rabbit meat- an excellent dietary product, characterized by a high content of protein (21%), iron, B vitamins. It contains sufficient amounts of potassium, phosphorus, magnesium and other minerals.

By-products are of particular value for the nutrition of athletes. Many of them are characterized by a high content of minerals, especially iron and vitamins, and are therefore recommended for people with underweight and anemia. The liver is especially rich in iron, vitamins A and B; Unlike other meat products, it contains a large amount of ascorbic acid (vitamin C). Language is dietary product. It contains little connective tissue, which ensures its high digestibility. The heart is rich mineral salts, including iron, has a low percentage of fat, and a sufficient amount of protein. Brains contain less protein(12%) and quite a lot of fat (8.6%), but they contain valuable compounds rich in phosphorus and essential unsaturated fatty acids, and this significantly increases their biological value. The lungs are especially rich in iron (10%), but otherwise the nutritional value of this product is small.

Sausages Mainly prepared from beef and pork. Many of them are high-fat foods; the amount of fat in them ranges from 13.5% (dietary sausage) to 40% or more ( different kinds smoked and semi-smoked sausages). The latter, especially those with a high fat content, are not recommended for use in sports nutrition. Sausages and small sausages differ from sausages in that they have a more delicate consistency and lack lard. For preparing sausages and sausages premium They use meat (beef, pork) of young animals, which is easily digested and assimilated, therefore this type of meat product is preferable to sausages.

Along with a wide range of sausage products, the industry produces meat products from pork (ham, brisket, loin, ham, etc.). They are distinguished, as a rule, by a very high fat content (up to 50-60%) and therefore are not recommended for systematic consumption.

Canned meat, especially pork, are also characterized by a high fat content. Their nutritional and biological value is lower than that of fresh meat dishes, since in the process of preparing canned food such technological methods as long-term cooking at high temperatures, autoclaving, etc. are often used. Many canned foods are prepared from more low grades meat, therefore they are often contained in significant amount connective tissue fibers. There are fewer vitamins in canned meat than in fresh foods. However, in the absence natural meat canned food can be used in food, mainly for preparing first and second courses. When consuming canned meat, you must pay attention Special attention on their production dates and do not use products that have expired.

Meat of chickens and broiler chickens contains more complete and better digestible proteins than beef. Squirrels chicken meat have an optimal set of essential amino acids. The amount of fat in the meat of chickens and chickens is quite large (on average 16-18%), but this fat is easily absorbed by the body, since it includes a certain amount of unsaturated fatty acids and has a relatively low melting point. Chicken meat contains the necessary set of minerals and vitamins. Extractives give it nice smell and taste.

Fish Along with meat, it is one of the best sources of high-quality protein. Fish proteins contain all the essential amino acids necessary for the body. Unlike meat, fish proteins contain large quantities of such an important essential amino acid as methionine. The advantage of fish proteins is their low content of connective tissue formations. In addition, the connective tissue proteins of fish are represented mainly by collagen, which more easily passes into a soluble form - gelatin (glutin). Thanks to this, the fish quickly boils, its tissues become loose, easily susceptible to the action of digestive juices, which ensures more complete absorption of nutrients. Fish proteins are digestible by 93-98%, while meat proteins are digestible by 87-89%.

Fish oil It is distinguished by a significant content of polyunsaturated fatty acids, the total amount of which in most fish species ranges from 1 to 5%, while beef and lamb have these acids in small quantities - from 0.2 to 0.5%. Due to the high content of polyunsaturated fatty acids, fish oil is easily absorbed by the body. The composition of fat also includes various fat-like substances (phospholipids, lecithin), which have high physiological activity. Fish fat is found mainly in the liver (in fish belonging to the cod species) and in subcutaneous tissue(in herring and salmon). It is important to know that fish oil oxidizes quickly, and its nutritional value decreases.

The meat of almost all types of fish is rich mineral elements: potassium, magnesium and especially phosphorus, the amount of which reaches 400 mg per 100 g (flounder). Selected species contain sufficient amounts of calcium and iron. Fish is an important source of B vitamins; the liver of many fish has a high content of vitamins A, D, E. Sea fish rich in rare elements such as iodine and fluorine.

Fish roe is valuable food product with a high content of protein (up to 30% or more) and fat (about 15%). Caviar is rich in phosphorus and potassium, water- and fat-soluble vitamins. Fish milk is rich in essential amino acids and has low fat content.

Salted and smoked fish products- less valuable products. As a rule, the proteins in these products, due to the nature of their processing, are much worse digested and absorbed. Many smoked and salted fish contain large amounts of fat, excess sodium, and are poor in vitamins. Herring and other fish gastronomic products can be used as snacks to stimulate the appetite. They should be given before the main meal and in small quantities.

Canned fish It is not recommended for widespread use in nutrition. In the process of preparing canned food, many valuable qualities of fish are lost. Long-term storage of the product also leads to this. Some types canned fish can be used, like fish gastronomy, as snacks and delicacies (herring, sprat, sprats, caviar).

Egg products are complete sources of all essential nutrients necessary for the normal functioning of the human body. Only chicken eggs are allowed to be used in food, since the eggs of waterfowl (geese, ducks) are often infected with pathogens of severe intestinal infections(salmonellosis, etc.).

Egg Compared to other animal products, it contains the most complete protein, almost completely absorbed by the body. Egg white contains the most optimal ratios all essential amino acids. Egg fat consists of fatty acids, mainly polyunsaturated, and phospholipids, mainly lecithin (1/3 total number fat), which has a beneficial effect on cholesterol metabolism. Eggs are rich minerals, especially phosphorus, sulfur, iron, zinc. They have enough fat-soluble vitamins(vitamin A is the same as in butter, and vitamin D is 3.5 times more). In addition, eggs have a fairly high content of B vitamins.

Protein Misconceptions

A typical example is sausage. In addition to meat, sausage contains fat, milk, soy and water. To get 20 grams of pure protein, you will have to eat 200 grams of smoked or half a kilo of boiled sausage, while the amount of fat will be critically high or even dangerous for the health of blood vessels and the heart. It's the same with substitute products. These can be dairy drinks, curds, sweet yoghurts, mayonnaise and sauces that are not directly related to the products they imitate. Accordingly, they contain critically little or no protein.

The choice of protein products is large, and its variety will allow you not to deny yourself adequate nutrition. More sources of protein will protect against the lack of important elements contained in various foods, be it meat, fish, milk, grains or beans. Eat quality fresh protein foods and stay healthy!