MAXIM - If “healthy lifestyle” and “balanced nutrition” is not an empty phrase for you (more precisely, not 41 empty words), then products containing protein should also interest you.

The optimal ratio of micronutrients in the diet is 40% carbohydrates, 30% fats and 30% proteins. Carbohydrates are a separate topic of conversation: they can be fast and slow. And for some reason women are afraid of them.

And today we will talk about a burning topic: what foods contain a lot of protein and how much you need to eat per day.

You've probably asked yourself at least once (especially if you didn’t do well in school in science): what is protein for, what is protein, and is it okay to talk to yourself? Protein is a substance responsible for building processes in the body, metabolism. It helps the body absorb vitamins and minerals. By eating foods that contain protein, we get the daily requirement of amino acids, which are responsible for cell regeneration, muscle mass, appearance, strength of nails, hair and facial skin. Moreover, it is important to remember that about half of the amino acids are not synthesized in the body. Therefore, they must come from food.

If foods containing proteins do not enter the body in the required quantities, it begins to compensate for the deficiency from its own resources. And the muscle tissue is the first to be hit. In especially advanced cases, anemia (anemia) may develop, immunity and emotional tone may decrease.

What foods contain protein?

Protein is found in both animal and plant foods, which is the reason for endless holivars between vegetarians and ordinary people.

For example, lentils and beans boast high levels of protein, the same as beef or pork, but are much less digestible. In general, the championship in this competition is confidently held by dairy products and eggs. Protein from them is absorbed by the body by 100%. However, egg yolks have a fairly high cholesterol content, so you shouldn't eat more than 1-2 eggs a day.

The second place among products containing protein belongs to poultry and mammals. 100 g of fillet contains 28-30 g of pure protein. Then there are fish and soybeans, followed by legumes and nuts (beans, peas, lentils, soybeans, hazelnuts, peanuts, cashews, almonds, pine nuts, pumpkin, sunflower and hemp seeds).

Foods that contain a lot of protein include cereals. For example, buckwheat is the queen in terms of protein content. True, they are digested much worse than if you ate a huge steak. Still, there is the highest justice in the world!

Among vegetables, the most protein is found in asparagus, cucumbers, zucchini, zucchini, potatoes, Brussels sprouts, figs, avocados, etc.

Protein content table in food

  • Poultry - from 17 to 22 g (per 100 g of product)
  • Meat - 15 to 20 g
  • Fish - 14 to 20 g
  • Seafood - 15 to 18 g
  • Eggs - 12 g
  • Hard cheese - from 25 to 27 g
  • Cottage cheese - from 14 to 18 g
  • Legumes - 20 to 25 g
  • Cereals - from 8 to 12 g
  • Nuts - 15 to 30 g

It is also important to know that proteins are “fast” and “slow”. "Slow" ones are absorbed by the body longer, but it is they that allow you to achieve the desired results both in weight loss and in building muscle mass. Of course, you cannot gain huge muscle mass only on products containing such proteins, but you cannot do without them as an auxiliary product. First of all, the list of products containing protein (we mean "slow") includes cottage cheese.

Why do you need protein?

Protein is the foundation for building the body. Proteins are made up of muscles, tissues, internal organs, blood cells, immune bodies, as well as hair, nails, and skin cells and proteins.

What foods are high in protein?

A table of protein content in various foods can be seen in our article.

What kinds of proteins are there?

Proteins are categorized as “fast” and “slow”.

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