Quite often you can hear that for normal and healthy development, our body does not have enough proteins. But, unfortunately, not everyone knows how and due to what this "building" element should be supplemented.
Currently, proteins can be obtained in different ways. However, the most natural, simple and quick way is to eat appropriate food.
Protein -containing products are divided into four different types, depending on the amount of healthy protein.
1st type: more than 15 grams of protein per 0.1 kilogram of product
- Any kind of cheese. Before use, it should be borne in mind that such dairy products containing proteins are too high in calories. In this regard, it is better to include them in your diet immediately before training. Indeed, in this case, excess calories will burn out in the process of intense physical activity.
- Low-fat cottage cheese. For easy and quick assimilation, it is recommended to mix such a product with kefir or yogurt, as well as add granulated sugar to it.
- Meat of birds and animals, as well as fish. Such protein-containing foods are best consumed in stewed or boiled form. In addition, it is recommended to purchase livestock meat no older than two years.
It is also worth noting that foods containing large amounts of protein are of plant origin. These are all kinds of nuts and legumes: peas, beans, lentils, chickpeas, beans.
2nd type: from 10 to 15 grams of protein per 0.1 kilogram of product
- Chicken, quail, etc. eggs. It is recommended to use them after training, as well as for breakfast. However, eggs are undesirable for those who have a large amount of cholesterol in their blood.
- Various cereals (millet, buckwheat, oat, etc.). Such products containing proteins are very beneficial for the body, as they are well absorbed, and fiber contributes to normal digestion.
Also, this type includes all pasta, pork, sausages, sausages, wheat flour, etc.
3rd type: from 4 to 9.9 grams of protein per 0.1 kilogram of product
- Wheat and rye bread.
- Pearl barley and rice groats.
- Green pea.
4th type: from 2 to 3.9 grams of protein per 0.1 kilogram of product
- Fresh milk, any fat kefir and sour cream. As a rule, a sufficiently high protein content is attributed to such products. However, during the production process, namely during the dilution of milk drinks with various powders, water and whey, the amount of useful building element is significantly reduced.
- Ice cream (ice cream or creamy).
- Spinach.
- Cauliflower.
- Potatoes.
All other (not listed) fruits, vegetables, mushrooms and berries contain from 0.4 to 1.9 grams of this element.
Protein Products Table| 1st type | Cheese, low-fat cottage cheese, poultry and animal meat, most varieties of fish, peas, soy, beans, all nuts | more than 15 grams of protein per 0.1 kilogram of product |
| 2nd type | Fat cottage cheese, pork, sausages, sausages, cereals, eggs, wheat flour, pasta | 10 to 15 grams of protein per 0.1 kilogram of product |
| 3rd type | Rye and wheat bread, rice and pearl barley, green peas | 4 to 9.9 grams of protein per 0.1 kilogram of product |
| 4th type | Fresh milk, any kefir, sour cream, potatoes, cream ice cream or ice cream, spinach and cauliflower | 2 to 3.9 grams of protein per 0.1 kilogram of product |
Now it’s easy for you to choose protein-containing products from the huge assortment in the store. A table with the types listed above will also help you in this difficult matter.