What does protein food mean? Examples of protein foods

Protein is a building material for the human body, all the cells of our body are made of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which the body can produce 11 itself, while the remaining 9 are essential for us. With a lack of just one amino acid, protein synthesis slows down and the body begins to extract it from its own tissues to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a deficiency will be tremors of the hands and fingers, weakness and trembling in the muscles.

Protein is part of DNA and enzymes, and therefore it should be in our diet every day, regardless of age or gender. At the same time, the diet of protein foods should be varied and include both animal and plant proteins. Low fat foods make it easy to lose weight extra pounds. If there is a need to gain muscle mass, then proteins should be high in amino acids. Many believe that protein is only necessary for athletes to increase muscle mass, but proteins are needed for the functioning of the body as a whole. It is involved in the functioning of the stomach, liver, hair strengthening, immune, endocrine system.

For correct height and the development of our body requires nutrition. All our organs need oxygen, vitamins, microelements and water, which we get from food. The important components are carbohydrates, fats and of course proteins. They are the ones who will give us strength and endurance, charge us with energy, provide thermoregulation, form new cells, and support normal level blood sugar. So: what is protein food and what products are they? How much should you consume for weight loss or gain? muscle mass?

If foods contain little protein, they cannot be called protein. The most protein is found in animal products: meat, fish and cottage cheese. But some plant foods, such as legumes or nuts, also contain a lot of protein. At the same time, although mushrooms contain large quantities of protein, there is no need to get carried away with them - their protein is poorly absorbed by the human body.

Protein is one of the 3 important components used by the body for healthy functioning, the other two being carbohydrates and fats. He is involved in everything important processes vital activity and has different effects on different organs. Proteins should be 40% daily diet and come from plant and animal foods.

Cells and muscles consist of protein, which is especially important for children, pregnant women and athletes. It restores damaged cells and is responsible for their regeneration.
Metabolism – protein affects metabolism and helps various components be absorbed.
Hormonal background - protein normalizes the hormonal system thanks to the pituitary gland.
Immunity – protein provides tissues with an individual structure, creates a protective system and resistance to infections.
Blood – Protein helps supply oxygen, vitamins, minerals, carbohydrates and other chemical elements to organs through the blood.

Daily protein intake - table

The daily protein requirement is different for everyone. Here is a table calculating the protein norm per 1 kg of weight:

the average norm for an adult is 1–1.5 g (approximately 85 g per day);
at normal weight, physical activity, physical training - from 1.8 to 3.3 g;
with normal weight but low physical activity - from 1.2 g to 1.8 g;
for overweight and obesity - from 1.2 g to 1.5 g;
during pregnancy - from 1.7 g to 1.8 g.

When choosing products, you should take into account that 1 g of protein gives the body 4 kcal, 1 g of fat - 9 kcal, 1 g of carbohydrates - 4.2 kcal. Protein in hedgehog daily diet an adult should provide from 12 to 25% of calories.

Signs of protein deficiency

difficulty concentrating;
susceptibility to infections;
hair loss;
sleep disorders;
splitting of nails;
dry skin.

A lack of protein is accompanied by hypo- and avitaminosis, iron deficiency anemia, and a lack of zinc in the body. Disorders of intestinal functions and thyroid gland, is developing hormonal imbalance, muscle atrophy.

List of animal protein products

Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly digested, but have a lot of fat, which is not always good for weight loss. That is why during a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat milk or with a minimum percentage of fat. Here is a list of animal protein products:

All these proteins are easily digestible, in addition, they are closer in composition to the proteins contained in the human body. Dairy products contain fast proteins - 9 amino acids, which our body is not capable of producing on its own. And meat, in addition to protein, contains vitamin B12, which is not found in plant foods, but is necessary for the proper functioning of the nervous system. In addition, red meat and egg yolks contain zinc and iron, dairy products contain calcium and leucine, necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development of cardiovascular diseases and obesity. For this very reason, it is better to choose low-fat varieties meat.

The most famous protein food is meat, or rather muscle tissue animals, fish or poultry, which consists of interconnected fibers. The toughness of the meat depends on the strength of this bond. So the most tender meat includes fish, the toughest meat includes animals. The human body metabolizes types of meat differently. So minced meat from different types of animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:

Choose lean meats.
Prefer fish or chicken to red meat.
Do not fry meat in a frying pan, but cook it by steaming, grilling or oven.
Don't overuse meat broths-they contain little protein, but a lot of fat and harmful substances.

When choosing milk, you should pay attention to its fat content. The higher it is, the less protein will enter your body. Egg chicken protein is absorbed by the body easily and efficiently, contains methionine and phenylalanine. But yolks contain many useful lipids, vitamins (except C) and microelements, but they should be limited to 1-2 per day. The average protein content in a chicken egg is almost 12 g for every 100 g. The calorie content of eggs is low, but they are involved in important metabolic processes in the body.

Harm from animal protein

Excessive consumption of such products can lead to metabolic disorders, weakening immune system and human hearts. In addition, excessive consumption of red meat provokes the development oncological diseases and causes cancer. During treatment of cardiovascular diseases and digestive system, doctors recommend giving up animal proteins. In addition, constipation and bad smell from the mouth.

List of plant-based protein products

Vegetable protein products are very important when losing weight, because unlike animal protein foods, they do not contain fat and cholesterol, but they are not very well absorbed. However, both types of protein should not be neglected. Thus, vegetarians do not receive enough essential amino acids contained in meat products. For example, 100 g of beef contains 20% of the required fat and 30% of the required cholesterol, but soy cannot boast of this - it has no cholesterol and only 1% fat. At the same time, soy contains best composition amino acids, as well as glutamine and arginine, which increase the body's endurance.

List of plant-based protein products:

Green and red beans
Peanut
Lentils
Buckwheat
Semolina
Sunflower, flax and pumpkin seeds
Millet
Almond
Peas, chickpeas
Pistachios
Hazelnut
Walnuts and Brazil nuts
Bread and bakery
Mushrooms
Apples and pears
Berries
Millet
Garlic
Green peas and green vegetables
Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers
Algae and seaweed
Oranges and other citrus fruits
Pineapples
Fruits with pits – apricots, peaches, cherries, avocados
Tofu (bean curd)
Edamame (young green beans)
Sesame
Seitan (gluten)
Spirulina (microalgae)
Dried apricots and prunes, dates
Papaya and kiwi
Soy milk

Nuts are high in vitamins, fiber, minerals and antioxidants, but they lack the essential amino acid methionine. Proteins of plant origin can be absorbed only by 60%, and of animal origin by 80%. Cereals, legumes, lentils, mushrooms and soy are the protein leaders in the plant category. If you consume a variety of protein foods along with fiber, you can not only increase the digestibility of protein, but also avoid the process of rotting food debris in the body. Cook cereals with milk, because vegetable proteins are absorbed much better after being cooked.

Harm of vegetable protein

Any product has its pros and cons, and this depends on the amount of consumption and nutritional balance. For example, plant protein does not contain essential amino acids, vitamin B and sufficient iron. By not consuming animal proteins, the level of saturated lipids and carbohemoglobin in your blood will decrease. You will get tired quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal imbalances in women may begin. A legume diet will lead to bloating.

Fast squirrels

Fast proteins are very useful for athletes, as they quickly restore strength and energy, help you feel more energetic and promote muscle gain. The body needs only 60-80 minutes to absorb fast proteins. After this time, they break down into amino acids and go straight into the cells.

List of fast protein products in the table:

Protein source	Amount of protein	Splitting factor
Cheese	25	1
Pink salmon fish	25	0,9
Chicken	20-28	0,9
Beef lean	26	0,9
Egg	13	1
Kefir, milk	3-3,6	1

Slow proteins

Slow proteins take a long time to be broken down by the body, helping you lose weight and not feel hungry. They break down to amino acids in 6-8 hours, contain few calories, and their breakdown requires more energy. Therefore, they are often consumed for dinner 2-3 hours before bedtime, then the body will have enough time at night to digest food and fully enrich the muscles with amino acids.

List of slow proteins in food in the table:

Protein foods - food list

Above we gave a list of protein foods with their calories, fats, carbohydrates and protein content. Here is another table of protein foods with protein content per 100 grams of product:

Egg powder - 45.0;
Cheese cheese - 18.0;
Hard and processed cheese - 23.4-29.0;
Cheesecakes, casserole - 16.4-18.9;
Liver pate - 18.0;
Canned meat - 15.0-20.0;
Cutlet, chop - 20.0;
Soy protein isolate - 90.0;
Ham - 22.6;
Lamb kebab - 22.9;
Cervelat - 24.0;
Smoked salmon - 25.4;
Pasta - 10.0–11.3;
Beefsteak - 28.8;
Sausage mince - 15.2;
Cottage cheese - 14.0–18.0;
Boiled veal - 30.7;
Ham - 14.3.

Protein foods for gaining muscle mass

To gain muscle mass, protein nutrition is used. Here you need to understand that muscle mass begins to increase only when the amount of energy supplied by food exceeds the amount expended. But this does not mean that if you eat a lot of protein foods and lie on the couch, your muscles will begin to grow on their own. Consumption of protein in the diet is mandatory for proper nutrition, but we also must not forget about counting calories both for losing weight and gaining muscle mass. However, daily training is required.

To ensure that protein from food is well absorbed, be sure to consume plenty clean water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of general diet. 70% is distributed between protein products:

raw eggs;
boiled egg white;
low-fat cottage cheese;
cooked chicken meat (breast without skin);
boiled squid;
lean sea fish;
nuts, legumes.

It is preferable to obtain carbohydrates and fats from:

natural yogurt;
kefir;
oatmeal and buckwheat cooked in water (without sugar, oil and salt);
vegetables, low-calorie fruits (grapes, bananas, potatoes and pears are not allowed).

The protein intake rate for athletes is 2 g per 1 kg of weight.

Start consuming protein at the minimum daily value for athletes – 1.5 g per 1 kg of body weight.
If no effect is observed, increase the rate to 2-2.5 g of protein.

You can create the required diet of protein products yourself using the table above. For example, in the daily diet of an athlete weighing 85 kg, it is necessary to include: 0.5 kg of chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters of fat milk. You can alternate between fish, legumes, etc. Calorie intake to gain muscle mass should be increased almost 2 times. Only in combination with grueling strength training is it possible speed dial muscle mass. More information about protein nutrition for athletes you can get from the video:

Protein Digestibility Chart

Protein Source Digestibility Rate

Milk	100%
Supro isolated soy protein	100%
Beef	92%
Fish	92%
Other isolated soy protein	92%
Mechanically separated poultry meat	70%
Canned beans	68%
Oats	57%
Rice	54%
Peanut	42%
Corn	42%
Wheat gluten	27%

Protein foods for pregnant women

The diet of the expectant mother should be balanced and include vitamins and minerals. To ensure a healthy pregnancy and proper development Protein must be present in the daily menu of pregnant women:

Quail and chicken eggs. You should avoid eating raw eggs.
Dairy products – milk, kefir, natural yogurt, cottage cheese, low-fat sour cream.
Grain products, cereals, wholemeal bread.
Sea fish - salmon, sardines, anchovy, hake, scallops. Canned food should be avoided.
Lean chicken or turkey meat, fish, beef.

The effect of protein on the body of a pregnant woman:

ensures normal fetal development;
plays a transport role in transmission nutrients, calcium and iron;
strengthens the immune system (protein products are the main antibodies against viruses and bacteria);
ensure optimal functioning of the coagulation and anticoagulation systems,
prepares the mother's body for breastfeeding,
responsible for lactation processes,
strengthens the mammary glands, uterus and placenta, preparing the body for childbirth,
contribute to the regulation of hematopoietic function, protects the mother’s body from anemia.
has a beneficial effect on the intestinal microflora,
improves blood supply to the fetus.

If expectant mother eating for two, this contributes to the gain of fat mass, which negatively affects childbirth and can even affect the health of the child.

How to replace animal protein for vegetarians?

Vegetarians are recommended to include lentils, soybeans, broccoli, onions, asparagus, red pepper, couscous and wheat germ. Among fruits and vegetables, spinach, avocado and bananas are great (but they are not suitable for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower and pumpkin seeds. Peanut butter is also rich in protein, but it is also not suitable for weight loss, but it is quite suitable for gaining muscle mass.

A popular product among vegetarians is seitan, which is made from wheat gluten, which absorbs the flavors of dishes that are cooked nearby. One hundred grams of this “meat” contains 57 g of protein and is an excellent substitute for duck or chicken meat. Soy cheese tofu is also important for the functioning of the body and for weight loss. It can be fried, added to soup, pureed, etc.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but its protein content is about 7 g/100 g.

We also recommend that vegetarians eat quinoa, zucchini, hummus, black beans, green peas. You can prepare many dishes from them, showing your imagination. All these products contain a minimum of fat and are very good for weight loss.

The right combination of protein with other foods

If you decide to go on a protein diet, then you don’t need to think that eating protein in itself will solve your problem of excess weight. There are some foods that, when combined with protein, can add extra pounds to you. Therefore, follow these combinations:

eggs plus beans;
eggs plus potatoes;
eggs plus corn;
eggs plus wheat;
soybeans plus millet;
milk plus rye.

There are simple rules that, if followed, will allow you to maintain healthy animal protein in your diet without compromising your health and figure:

If the diet contains meat, its amount should not exceed 1/3 of the total number of vegetables - the golden rule of Chinese cuisine.
Raw (not heat-treated) vegetables promote better protein absorption.
Do not combine two or more types of foods high in animal proteins.
You should not combine proteins with sugar.
Forget about meat and potatoes and butter, especially when fried.

Both fast and slow proteins are needed by those who are losing weight, those who are gaining muscle mass, or simply want to be healthy. Remember - a healthy combination of animal and plant foods and compliance with calories will allow you to achieve the desired result!

How to replace animal protein?

If you are not going to become a vegetarian, or simply want to observe Lent, then you cannot completely give up protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in first place - the main competitor to meat in terms of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced by seaweed and cereal seeds. Sesame will compensate for the lack of calcium - the amount in it is the same as in animal food. Natural milk with its vitamin D and B12 will replace soy or rice milk. During Lent or the temporary abolition of animal proteins, it would not be a bad idea to include vitamins and increase the portion size in order to replenish the body’s daily requirement of protein.

Low Protein Foods List

Foods low in protein do not have a beneficial effect on the body, but eliminating them from the diet completely is not recommended.

So, what foods are low in protein:

marmalade – 0 grams;
sugar – 0.3 grams;
apples – 0.4 grams;
raspberries – 0.8 grams;
unprocessed russula – 1.7 grams;
prunes – 2.3 grams.

Protein products are an important part of any person’s diet, because proteins are necessary for the construction of cells and the functioning of the body. Protein foods - the list of foods that contain protein is quite varied.

Why is protein so important? All cells of the human body are composed of protein components. Without proteins, important amino acids cannot be synthesized.

Protein is essential for growth and healthy development throughout the body, it is part of absolutely all tissues, enzymes and DNA. That is why protein foods in sufficient quantities should be included in the daily diet.

Recent studies have shown that most Russians consume insufficient amounts of complete protein. For this reason, doctors are noticing an increase hormonal disorders, heart disease and decreased immunity.

Plant foods that are richest in protein are legumes. The presence of protein structures in them is equivalent to meat. Nuts also contain a sufficient amount of proteins.

Which plant crops contain enough proteins:

Protein foods - list of foods for weight loss

What is included in protein foods for weight loss? When compiling a list of foods for your diet, pay attention to which protein foods are especially suitable for weight loss. The choice should depend on the amount of protein in different products and dishes. During a protein diet, it is necessary to alternate different protein foods so as not to harm the body. excessive consumption the same product.

Many people choose a protein diet to lose weight. What is it? The essence of the protein diet is to include more proteins in the diet and reduce the consumption of carbohydrates and fats to a minimum.

You should not completely give up fats and carbohydrates, as the body needs them to produce energy. The most best time for adoption carbohydrate food is morning or first half of the day and it’s good that it is slow carbohydrates, for example, oatmeal or buckwheat.

Protein food for weight loss - the list includes the following products:

Protein foods - list of the most popular products

This is a list, so to speak, of the most protein foods that are most accessible for consumption. Having learned what protein foods are - a list of products, you can create a diet that is suitable for you both for weight loss and for improving your health in general.

Protein products are necessary for a person to have adequate nutrition and healthy body. Protein products can be of 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 a typical adult's daily diet. healthy person. 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. Typical norm proteins of a modern city dweller should be 1 g per kilogram of weight, with strong physical activity recommended 2 g per kilogram of weight. 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 per day. g beans.

Of course, there is no point in eating the same protein products; it is enough to simply diversify your diet and include small amounts of protein in your diet. 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 human body lacks 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 in addition to being high in protein, dairy products are also high in 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 milk powder, which is widely used in food industry, as well as butter substitutes or low-calorie cheese products made 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 affordable source of protein. 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 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 way cooking meat. During the cooking process, meat is released into the broth. most useful substances, so the most useful 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 oil much healthier than fat from, 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 products 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 good old rule applies: 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 lots of spices. In India, dal refers to several dozen varieties of lentils of 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 oatmeal, 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 protein for breakfast before a physically busy day allows you to effectively build muscle mass or simply stay in shape. And if you choose between a 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 all the essential amino acids that 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

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 dishes, 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 number calcium and zinc, 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 fillet. 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 food 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.

Protein products	Proteins, g	Protein products	Proteins, g
Beef Liver	17,4	sunflower seed	20,7
Lamb Liver	18,7	Hazelnut	16,1
Pork liver	18,8	Almond	18,6
Heart	15	Walnut	13,8
Turkey	21,6	Rye bread	4,7
Chickens	18,7	Wheat bread made from 1st grade flour	7,7
Chickens	20,8	Butter pastries	7,6
Rabbit	20,7	Buckwheat core	12,6
Beef	18,9	Rice	7
Pork lean	16,4	Millet	12,0
Pork is fatty	11,4	Oatmeal	11,9
Veal	19,7	Whole peas	23
Diabetic boiled sausage	12,1	Soybeans	34,9
Dietary boiled sausage	12,1	Beans	22,3
Doctor's boiled sausage	13,7	Soy meat	52
Krakow raw smoked sausage	16,2	Milk	2,8
Minsk raw smoked sausage	23	Whole milk powder	25,6
Boiled-smoked Cervelat	28,2	Natural yoghurt 1.5% fat	5
Far Eastern shrimp	28,7	Low-fat kefir	3
Tuna	22,7	Low-fat cottage cheese	18
Chum salmon	22	Cow's milk cheese	17,9
Pink salmon	21	Dutch cheese	26,8
Salmon	20,8	Poshekhonsky cheese	26,0
Small saury	20,4	Peanut	26,3
Halibut	18,9	Pollock caviar, punched	28,4
Squid	18	Sturgeon caviar granular	28,9
Herring	17,7	Mackerel	18
Pollock	15,9

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 in 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.

Horse meat 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 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 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 ( various types 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 wide range sausage 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 dishes made from fresh meat, 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 lower grades of meat, therefore they often contain a significant quantity of connective tissue fibers. There are fewer vitamins in canned meat than in fresh foods. However, in the absence of 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 the terms of their production and not to use products with expired storage

Meat of chickens and broiler chickens contains more complete and better digestible proteins than beef. Chicken proteins have optimal set 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. Extractive substances give it a pleasant 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 the 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 - important source B vitamins; the liver of many fish has a high content of vitamins A, D, E. Sea fish is rich in such rare elements as iodine and fluorine.

Fish roe is a 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 the 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 waterfowl eggs (geese, ducks) are often contaminated with pathogens of severe intestinal infections (salmonellosis, etc.).

chicken egg Compared to other animal products, it contains the most complete protein, almost completely absorbed by the body. Egg white contains all the essential amino acids in the most optimal proportions. Egg fat consists of fatty acids, mainly polyunsaturated, and phospholipids, mainly lecithin (1/3 of the total fat), which has a beneficial effect on cholesterol metabolism. Eggs are rich in minerals, especially phosphorus, sulfur, iron, and 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

The choice of protein products is large, and its variety will allow you not to deny yourself a nutritious diet. 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!

The result will not be long in coming, especially if you combine diet with exercise, so it is ideal not only for women, but also for men...

Protein is important building material our body. Every cell of the body consists of it, it is part of all tissues and organs. In addition, a special type of protein plays a role enzymes And hormones in a living organism.

In addition to its construction function, protein can also be source of energy. And in case of excess protein, the liver “prudently” converts the protein into fats, which are stored as reserves in the body (how to get rid of such fat?).

The human body contains 22 amino acids: The body can synthesize 13 amino acids independently from existing building materials, and 9 of them it can only obtain from food.

In the process of assimilation by the body, proteins break down into amino acids, which in turn are supplied to different parts of the body to perform their basic functions. Proteins (in the form of amino acids) are part of the blood and are components hormonal system, thyroid gland, affect the growth and development of the body, regulate the water and acid-base balance of the body.

Protein-rich foods:

The indicated amount is approximate amount per 100 g of product

+ 40 more protein-rich foods ( the number of grams per 100 g of product is indicated):
Turkey	21,6	Halibut	18,9	Brynza	17,9	Boiled sausage	12,1
Chicken leg	21,3	Veal	19,7	Herring	17,7	Millet	12,0
Rabbit meat	21,2	Beef	18,9	Beef liver	17,4	Oatmeal	11,9
Pink salmon	21	Pork liver	18,8	Pork kidneys	16,4	Pork is fatty	11,4
Shrimps	20,9	Lamb liver	18,7	Hazelnut	16,1	Wheat bread	7,7
Chickens	20,8	Chickens	18,7	Pollock	15,9	Butter pastries	7,6
Salmon	20,8	Almond	18,6	Heart	15	Rice porridge	7
sunflower seed	20,7	Squid	18	Walnut	13,8	Rye bread	4,7
Small saury	20,4	Mackerel	18	Doctor's Varenka	13,7	Low-fat kefir	3
Mutton	20	Low-fat cottage cheese	18	Buckwheat core	12,6	Milk	2,8

Daily protein requirement

The recommended protein requirement for an adult is 0.8 g per 1 kg of weight. This indicator can be found in tables for calculating ideal body weight. The person's actual weight in in this case is not taken into account due to the fact that amino acids are intended for cellular mass of the body, and not for fat deposits.

According to the rules of dietetics, protein foods should make up about 15% of the total calorie content of the daily diet. Although this indicator may vary depending on the type of activity of a person, as well as his state of health.

The need for proteins increases:

During illness, especially after surgery, as well as during the recovery period.
During work requiring strong physical stress.
In the cold season, when the body spends more energy on heating.
During intensive growth and development of the body.
During sports competitions, as well as preparation for them.

Protein requirements decrease:

During the warm season. This is due to chemical processes in the body that occur when exposed to heat.
With age. In old age, the body renews itself more slowly, so less protein is required.
For diseases associated with the digestibility of proteins. One such disease is gout.

Protein digestibility

When a person consumes carbohydrates, the process of digesting them begins while they are in the mouth. With proteins, everything is different. Their digestion begins only in the stomach, with the help of hydrochloric acid. However, since protein molecules are very large, proteins are quite difficult to digest. To improve the absorption of proteins, it is necessary to consume foods that contain protein in its most digestible and light form. These include egg white, as well as the protein contained in fermented milk products such as kefir, fermented baked milk, feta cheese, etc.

According to the theory of separate nutrition, protein foods go well 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.

Since protein foods stay in the body much longer than carbohydrate foods, the feeling of fullness after eating proteins lasts much longer.

Beneficial properties of protein and its effect on the body

Depending on their specialization, proteins perform various functions in the body. Transport proteins, for example, are engaged in the delivery of vitamins, fat and minerals to all cells of the body. Catalyst proteins accelerate various chemical 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, which are necessary as building material for new cells and strengthening existing ones.

Interaction with essential elements

Everything in nature is interconnected, and everything also interacts in our body. Proteins, as part of the overall ecosystem, interact with other elements of our body - vitamins, fats and carbohydrates. Moreover, in addition to simple interaction, proteins are also involved in the transformation of one substance into another.

As for vitamins, for every gram of protein consumed, you need to consume 1 mg of vitamin C. If there is a lack of vitamin C, only that amount of protein will be absorbed for which the vitamin contained in the body is enough.

Dangerous properties of proteins and warnings

Signs of lack of protein in the body

Weakness, lack of energy. Loss of performance.
Decreased libido. At medical research There may be a lack of certain sex hormones.
Low resistance to various infections.
Violation of the functions of the liver, nervous and circulatory systems, functioning of the intestines, pancreas, metabolic processes.
Muscle atrophy develops, growth and development of the body in children slows down.

Signs of excess protein in the body

Fragility skeletal system, which occurs as a result of acidification of the body, which leads to the leaching of calcium from the bones.
Impaired water balance in the body, which can also lead to swelling and inability to absorb vitamins.
The development of gout, which in the old days was called “rich people’s disease,” is also a direct consequence of excess protein in the body.
Overweight can also be a consequence of excessive protein consumption. This is due to the activity of the liver, which converts excess protein for the body into adipose tissue.
Bowel cancer, according to some scientific sources, can be a consequence high content purines in food.

Factors influencing protein content in the body

Composition and quantity of food. Since the body cannot synthesize essential amino acids on its own.

Age. It is known that in childhood the amount of protein required for the growth and development of the body is more than 2 times higher than the protein requirement of a middle-aged person! In old age, all metabolic processes proceed much more slowly, and, consequently, the body’s need for proteins is significantly reduced.

Physical labor and professional sports. To maintain tone and performance, athletes and people engaged in intense physical labor require a 2-fold increase in protein consumption, since all metabolic processes occur very intensively in their body.

Protein food for health

As we already said, there are 2 large groups proteins: proteins that are sources replaceable And irreplaceable amino acids. There are only 9 essential amino acids: threonine, methionine, tryptophan, lysine, leucine, isoleucine, phenylalanine, valine. It is these amino acids that our body especially needs, since they are absorbed only from food.

In modern dietetics there is such a concept as full And incomplete protein. A protein food that contains all the essential amino acids is called a complete protein; an incomplete protein is a food that contains only some of the essential amino acids.

For products containing complete high quality protein, include meat, dairy products, seafood and soy. The top spot in the list of such products belongs to eggs, which, according to medical criteria, are considered the gold standard of complete protein.

Incomplete protein is most often found in nuts, various seeds, cereals, vegetables, legumes, and some fruits.

By combining foods containing incomplete protein with complete protein in one meal, you can achieve maximum absorption of incomplete protein. To do this, it is enough to include only a small amount of animal products in your diet, and the benefits for the body will be significant.

Protein and vegetarianism

Some people, due to their moral and ethical convictions, completely excluded meat products from their diet. The most famous of them are Richard Gere, the Blue Lagoon star Brooke Shields, the magnificent Pamela Anderson, and the unrivaled Russian comedian Mikhail Zadornov.

However, in order for the body not to feel deprived, a complete replacement for fish and meat is necessary. For those who consume milk, cottage cheese, and eggs, it is, of course, easier. Those who have completely abandoned animal proteins have to be very creative so that the body does not suffer from a lack of protein. This is especially true for children’s fast-growing organisms, which, with a lack of amino acids, can slow down growth and normal development.

Thanks to certain studies related to the study of absorption vegetable protein body, it became known that certain combinations of such a protein can provide the body with a complete set of essential amino acids. These combinations are: mushrooms-cereals; mushrooms-nuts; legumes–cereals; legumes–nuts, as well as different types legumes combined in one meal.

But this is just a theory and it will take time before it is fully confirmed or refuted.

Among plant protein products, the title of “champion” in terms of protein content goes to soy. 100 grams of soy contains more than 30% complete protein. Japanese miso soup, soy meat and soy sauce- these are not all the delicacies that are prepared from this amazing product. Mushrooms, lentils, beans and peas contain from 28 to 25% incomplete protein per 100 grams.

Avocado is comparable in protein content to fresh cow's milk(it contains about 14% protein). In addition, the fruit contains polyunsaturated fatty acids Omega-6 and dietary fiber. Nuts, buckwheat, Brussels sprouts and cauliflower, as well as spinach and asparagus complete our full list foods rich in plant protein.

Proteins in the fight for slimness and beauty

For those who want to always remain fit and beautiful, nutritionists recommend adhering to a certain diet before and after training:

1 In order to build muscle mass and to get an athletic figure, it is recommended to eat protein foods an hour before training. For example, half a plate of cottage cheese or other fermented milk product, chicken breast or turkey with rice, fish with salad, omelet with oatmeal.
2 To gain an athletic figure, eating is allowed 20 minutes after training. Moreover, you should eat protein and carbohydrate foods, but not fats.
3 If the goal of the training is gain slimness and grace, without building muscle mass, then protein foods should be consumed no earlier than 2 hours after the end of classes. Before training, do not eat protein for 5 hours at all. Last meal (carbohydrates) 2 hours before classes.