It is clear that, first of all, athletes who want to build muscle and provide their muscles with normal working capacity need proteins. However, if used improperly, it, on the contrary, burns fats, which makes it possible not to get the desired effect. Also, this substance largely determines the condition of our hair and nails. Products that contain protein allow the body to secrete a sufficient amount of hemoglobin, which is involved in the supply of oxygen to cells. 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 foods that contain proteins can be divided into several groups according to their quantity per 100 grams of product:
- The most protein ones. Content more than 15 grams of protein. These are meat, cottage cheese, cheese, fish, nuts, soy and bean products.
- Protein containing at least 10 grams. These include eggs, some sausages and meat products, as well as pasta.
- Low protein contain only 5-9 grams of protein. These are 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, to some extent, almost any product has proteins in it, but we provide you with a list where it is contained in the largest quantities.
1. Poultry meat. Chicken is preferable, as it is also easily digestible. White meat of the breast is also composed of a combination of minerals and vitamins necessary for the human body.
2. The 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 widely enough. Most preferred would be hake, pike, shrimp, perch, crab and carp.
3 eggs. They are quite non-nutritive (only 13-15 kcal per yolk) and are also easily digestible. It is best to use them boiled, in which case they also improve 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.
5. Cottage cheese. By the way, here can be attributed many other dairy products. Low-fat cottage cheese, which contains proteins and carbohydrates (18 and 1.8 grams, respectively), it is better to mix with kefir or yogurt for better absorption.
Of course, this list is very small. It can also include various cereals, nuts, and legumes. It all depends on your personal preferences. With the daily use of the food that contains proteins, one should not forget about the supersaturation of the body with this product, because this also has its negative consequences, as well as its lack. Everything should be in a certain amount. Do not forget about fats and carbohydrates. And, by the way, it is better that the proteins are diverse.