Protein, along with fats and carbohydrates, is considered the most important organic substance that a person needs for a normal existence. It is this element, also called protein, that gives us energy. In addition, it is a building material for muscle tissue. Therefore, this element is so necessary for professional athletes who seek to gain muscle mass. Also, the growth and development of the child is not complete without protein. When the body is deficient in this substance, a person's immunity decreases, strength is lost, memory and mental activity deteriorate. But you can still protect yourself from such unpleasant symptoms if you regularly eat foods high in protein. What exactly this valuable element contains, the Internet edition estet-portal.com will tell you.
1. Chicken meat – valuable source of protein
The body needs both vegetable and animal proteins. The most important of these is animal protein. Most of it is found in chicken. So, in 100 grams of chicken breast there are about 29 grams of pure protein. It is in such meat that the protein is complete and of high quality. In addition, it is considered dietary, because the percentage of calories is minimal. Chicken meat is also easy to digest, making it ideal for those on a special diet. It can, and even should, be included in a balanced diet. Indeed, in addition to protein, it contains iron, magnesium, as well as vitamins A, B6 and B12.
2. Beef – another high protein food
Another great meat product that contains a lot of protein is beef.
100 g of beef contains 28 g of protein. In addition to protein, the product is rich in iron, zinc, magnesium, calcium, potassium, amino acids, as well as B and K vitamins.
Beef is low in fat, making it a great food for athletes looking to build muscle. But it is a little more difficult for the body to digest than chicken meat. Therefore, such a product is recommended to be consumed boiled or stewed.
3. Salmon, mackerel, shellfish and other marine products
Fish and seafood – food high in protein. Salmon is considered a very useful product donated by the sea. It contains not only proteins, but also other useful substances. Salmon is full of calcium, sodium, potassium, magnesium, iron, zinc, phosphorus, as well as vitamins B3, B12, D.
The latest research has shown that salmon contains active peptides that strengthen the hyaline cartilage of the joints, normalize insulin secretion and prevent inflammation in the digestive tract.
Mackerel, tuna, mussels, oysters, crabs and shrimp can also be classified as high-protein diet foods. They are perfectly digestible, and the vitamin benefits from them are no less than from salmon.
4. Cottage cheese and hard cheese – favorite treats of children and athletes
Cottage cheese and hard cheese are not accidentally recommended for young children and athletes. There is plenty of protein in these foods. So, 100 g of cottage cheese contains about 12 g of protein. Only in order not to gain a couple of extra pounds, it is recommended to use the option with a low percentage of fat content. And it is desirable to eat it before going to bed in order to provide the body with energy for the whole night. The benefit of cottage cheese is that it contains calcium, which is necessary for the growth and development of bones.
And as for hard cheese, the amount of protein in it is much greater. 100 g of product contains as much as 30 g of protein. But, despite this, such cheese is considered very high-calorie. Therefore, you should not get carried away with them.
5. Eggs – nutritious and balanced product
Chicken eggs are considered the most affordable source of protein. 100 g of the product, which is about 2 eggs, contains 12 g of protein, which helps build muscle. And since this product is considered low-calorie, it can be eaten after a workout without fear of the appearance of excess body fat. Eggs are also famous for their nutritional value. After all, in addition to protein, they contain amino acids that are necessary for metabolism. It is recommended to use a whole product, with protein and yolk. Only in this case it will bring unprecedented benefits to the body.
6. Cereals: buckwheat, oatmeal, corn
To gain muscle mass, it is recommended to include various cereals in your daily diet. They are very nutritious and healthy, especially if they are dishes from buckwheat, oatmeal and corn grits. 100 g of dry product contains up to 12 g of protein. Also, cereals are perfectly absorbed by the body, improve digestion and energize for the whole day. This is an ideal option for those who have problems with the gastrointestinal tract and who are committed to a healthy balanced diet. Therefore, porridge can be used as a side dish instead of pasta and potatoes.
7. Legumes: soybeans, lentils, black beans
Beans are also full of valuable proteins, especially when it comes to foods such as soy, lentils and black beans. Thus, soy is considered the leader in the content of vegetable protein. 100 g contains 14 g of protein. Therefore, it is often used instead of meat for cooking meatballs, meatballs and other nutritious dishes. However, it is best to use this product as a side dish.
Lentils and black beans are also high in plant protein. The latter option is considered especially useful, since it contains dietary fiber that benefits the digestive system. Studies have shown that regular use of such a product reduces the risk of colon cancer.
Now you know which foods are high in protein. By regularly including them in your diet, you will not only build your muscles, but also increase your endurance, improve your health, and also improve the condition of your skin, nails and hair.
Read also: Forbidden foods: what not to eat at night
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