Protein is construction material for all cells in our body, so it is extremely important to optimize your diet so that it contains enough protein. Protein products have high biological value, and they also stimulate metabolism. Only upon admission sufficient quantity protein into the body, your muscles will be in good shape, all metabolic processes will begin to proceed as usual, and your hair will become shiny and beautiful. A table of protein content in foods will help you calculate your diet. With its help, you can easily summarize the day and determine how optimal your menu was.

Who should eat a lot of protein?

There is an opinion that protein is important only for athletes, weightlifters, who spend days in the gym. Actually this is not true. Newborn child, schoolchild or pensioner, housewife and builder, busy physical labor- We all need enough protein. If there is a shortage of it, the body has to spend its own muscle mass. It may seem surprising, but for those who are trying to lose weight, it is also necessary to increase the amount in the diet, accordingly reducing the intake of fats and carbohydrates. A table of protein content in foods will help you navigate your choice.

Protein for our body

Today there is such an abundance of information about healthy eating, that everyone already understands that food can be both a source of life and energy, and the cause of serious diseases. Therefore, the task of every person is to learn to eat properly, and not vice versa, to live in order to eat. If your metabolism is not too disturbed, then this is usually intuitive; the body itself gives signals as needed for certain substances. And we understand these signals as a desire to eat cheese or meat, nuts and cottage cheese. If you have difficulty understanding your body’s signals, then a table of protein content in foods will be very useful for you.

Why do we focus on proteins, without taking into account fats and carbohydrates? All nutrients are important for our body, so you shouldn’t base your nutrition solely on one thing. But the most important thing for us is proteins, and first of all their function is not nutrition, but construction; all the tissues of our body consist of them. But they can also oxidize, becoming a source of energy, just like carbohydrates and fats. However, what is very important, the products of their breakdown do not accumulate, but must be eliminated from the body.

Protein intake standards

In total, protein contains 22 amino acids, and eight of them are essential. It is these elements that the body needs every day and every hour to maintain in good condition all tissues and organs. From the above it is already clear that, unlike fats and carbohydrates, protein is mainly necessary for the construction and restoration of cells and tissues. At the same time, it is possible to determine the norms of its consumption only very approximately, because it is necessary to take into account individual characteristics. At the same time, we understand well that the table of protein content in products reflects only one side, because in addition to protein, they also contain other nutrients. Experts say that in the overall energy balance, proteins should account for 15-18%, or 105-125 grams, fats should be 32%, and carbohydrates should be at least 50%.

It is very important, especially for those who are watching their weight, that the breakdown of protein requires more energy than the body receives as a result. That is why during the diet it is recommended to consume more clean sources of protein: chicken breast. But whole milk or cottage cheese, despite a large number of protein will not give such an effect because they contain a lot of fat.

Complete Protein Sources

As we have already said, proteins are made up of amino acids. These are not just nutritional elements, but real ones building blocks. In turn, some of these amino acids are essential. It is very important that the diet provides the body with all amino acids. The protein content in products (the table reflects the numbers quite fully, we will not rewrite them again) is not the same, but if we divide them into groups, we get the following. Protein sources are primarily divided by how many essential amino acids they provide.

Now we are talking about complete protein sources. They provide the body with the entire set of amino acids. You may sometimes hear them referred to as sources of high-quality proteins. This group includes animal products such as meat, poultry, fish, milk, cheese and eggs. It is very important for us to know the protein content of products. The table will give us comprehensive data.

High Quality Protein Sources

I would like to consider this group in a little more detail, because these are the most important products, which should be on your table every day. Below we present the protein content of food products. The chart can be printed and placed on the refrigerator to always be at hand. So, record holder and standard quality product nutrition in terms of balance, value and degree of absorption - egg white, its nutritional value is estimated at 100%. It should be noted that the yolk is also good, but contains too much fat. If you're looking for a product with more nutritional value than egg whites, you're wasting your time. The only option is a protein shake.

Following the eggs are tuna and chicken breast. Comparing the contents will show you that they are only slightly inferior in protein content, which means they are valuable food products. And from dairy products it is best to choose low-fat cottage cheese and kefir. Excess fat in whole dairy products can negatively impact your figure. Below you can check out other high protein foods. The table will be a great help.

Incomplete Protein Sources

These are healthy and valuable foods, but they have low or no content of one or more essential amino acids. That is, they are not suitable as main food, but they are perfect as a supplement to high-protein foods or as a side dish. For example, rice practically does not contain some amino acids, but they are contained in sufficient quantities in dry beans. That is, together they can provide a normal diet. It is very important to monitor the balance of your diet, that is, adjust the content of proteins, fats, and carbohydrates in foods. The table will allow you to create a balanced diet, and therefore significantly improve your body’s health.

Other Protein-Rich Foods

We've already said that chicken breast is a valuable source of protein, but don't go exclusively to chicken. Indeed, poultry provides the body with about 20% of the protein total mass, however, beef is not inferior to it. It is best consumed boiled. Excellent choice There will be rabbit meat with rice as a side dish. In this option, the content of proteins and carbohydrates in the products is optimal. The table will help you find other useful combinations for yourself.

Vegetables and fruits

It would seem, well, what kind of protein is in them? It turns out that these are valuable sources that are very important for our body. Fresh fruits should be included in the daily menu. These are apples and pears, mangoes and kiwis, pineapples and oranges, as well as cherries and apricots. Vegetables are not left out either. For example, Brussels sprouts are very rich in protein, so they will have an extremely beneficial effect on your health and appearance. The calorie content of these products is almost zero, that is, the more you eat them, the slimmer and healthier you will become.

Cereals and grain crops

These are wonderful and very healthy foods high in protein. The table will tell you about them in more detail, but for now let us tell you that all cereals are very well absorbed by the body and contribute to excellent digestion. For example, regular lentils contain 18% protein and only 1% fat. And what are buckwheat and millet worth? This is a real storehouse of protein, and at the same time also vitamins, microelements and fiber.

As you can see, filling your diet with protein sources is not difficult at all, it just takes a little effort. Additionally, I would like to say that you should not limit your diet to one or more protein products. Each of them is important in its own way, which means it is best to combine them throughout the day.

If your goal is to lose weight or, on the contrary, gain muscle mass, then you definitely need to pay attention to protein-rich foods. With the help of protein, you can gain weight mainly due to muscle mass, and not gain fat.

Every cell in our body consists of protein, it is part of every organ and every tissue; in addition, it is diverse, it can play a role enzymes And hormones.

The human body contains 22 amino acids: 9 essential and 13 non-essential, which it can synthesize itself, and the essential ones can only be obtained from food rich in protein. Protein (protein) in the body breaks down into amino acids, and in this form is absorbed by the intestines. Proteins (in the form of amino acids) are part of the blood, are components of the hormonal system, the thyroid gland, influence the growth and development of the body, regulate the water and acid-base balance of the body.

As you already understand, to grow muscles you need to eat high protein foods with a full range of amino acids, so in this article I will only provide the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.

From this article you will learn which foods contain a lot of protein with a full set of amino acids.

You will learn which foods are rich in protein and the absolute amount of protein in each product, what makes each protein source unique, and I will also focus on the biological value and other characteristics of protein sources that will benefit your body. the main task This material is to give you as much information as possible about high-protein foods and tell you how they affect muscle gain.

Biological value

For each protein source, the article lists their biological value (BC), so you need to understand what it means. Biological value– this is the actual amount of protein that remains in the body and is used for protein synthesis. Essentially, BC shows how much protein your body can use for muscle growth. Biological value varies from 50 to 100%, and the higher it is, the better. Below are foods that contain a lot of protein, and they have a very high biological value and a complete set of amino acids.

High protein foods

• Energy value 113 kcal
• Biological value: 79
• Proteins 23.6 g
• Fat 1.9 g
• Carbohydrates 0.4 g

Protein:

Chicken breast is a product that contains a lot of protein; it is used in any diet to gain muscle mass. The main advantage of chicken is its high biological value of 79 and low cost compared to other sources of protein. Chicken meat without skin and bones consists of an average of 25% protein. This meat is easy to prepare, but it is best boiled or baked with seasonings.

Chicken can be used as an addition to any dish or eaten simply with vegetables at any time of the day, which is very convenient. I recommend that you consume at least one serving daily, which equals 150-300 grams of the product. It is better to buy and cook chicken without the skin, because the skin contains the bulk of the fat and cholesterol, so eat the breasts.

Fish

• Energy value 78 -165 kcal
• Biological value: 83
• Proteins 17-25 g
• Fats 0.7-8 g
• Carbohydrates 0.1 g

Protein: 25 grams per 100 grams of product (25%)

Fish is an excellent product rich in proteins and omega-3 fatty acids, which are necessary for many important processes in the body. Fish is a powerful catalyst for protein synthesis in the body; it is very easily absorbed by the body and, in fact, it is almost ready for absorption of amino acids. That is, the body will not need to spend a lot of energy to digest it. Like chicken, fish consists of 25% protein, but its biological value is higher - 83. This product can be prepared in many ways.

Its main advantage is the minimal content of connective fibers, mostly presented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is more easily absorbed by our body. The only thing is to give up smoked fish.

Any fish is suitable for feeding an athlete, but in terms of price/quality ratio best option– tuna. This fish is an excellent source of protein that can be purchased at tin can By affordable price. Tuna also has its drawbacks; it has a specific fishy smell and taste, but this problem is easily solved with lemon, seasonings or sauce.

Beef

Nutritional value per 100 g of product

• Energy value 254 kcal
• Biological value: 80
• Proteins 28.8 g
• Fat 16.8 g
• Carbohydrates 0 g

Protein: 28.8 grams per 100 grams of product (25%)

Beef is a high-protein product with a protein content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from diet, but they play a very important role in the development and functioning of the human body, and have a particularly significant effect on the formation and strengthening of the immune system.

Meat from different parts carcasses have different properties and nutrients. You can find many recipes for minced beef or minced beef. When choosing meat, always buy lean cuts to avoid adding calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.

To obtain a sufficient amount of amino acids for maximum anabolic effect on muscles, you need to include beef in your diet at least two to three times a week.

Eggs

Nutritional value per 1 piece.

• Energy value 160 kcalBiological value: 88-100
• Proteins 12.7 g
• Fat 11.5 g
• Carbohydrates 0.8 g

Protein: 12.7 grams per 100 grams of product (approximately 11%)

Eggs are the second best source of quality protein, ranking second just behind whey protein. The biological value of eggs reaches a fantastic value - 88-100. In addition to protein, eggs are rich in omega-3 fatty acids, which increase the effectiveness of the immune response and speed up the body's recovery after heavy strength training.

The bulk of the protein in an egg is contained in its white. But by eating whole eggs, you increase the mass fraction of protein and get additional nutrients. However, the yolk contains a significant amount of cholesterol, so you can only eat the white. Or you need to make sure that your diet does not contain large amounts of other sources of “bad” cholesterol and then you will not be afraid of any problems.

If you are very afraid of cholesterol or have problems with it, then you can safely eat 2 yolks at a time and throw away the rest (but I would not do that). Separating the yolk from the white is not difficult, and you will get protein highest quality with a full set of amino acids. If you buy eggs in a supermarket, it is better not to eat them raw.

Quail eggs

Nutritional value per 100 g of product

• Energy value 168 kcal
• Biological value: 88-100
• Proteins 11.9 g
• Fat 13.1 g
• Carbohydrates 0.5 g

Calorie content and the nutritional value quail eggs

Calorie content of quail eggs - 168 kcal.

Protein in quail eggs 11.9 g per 100 grams of product

Useful properties of quail eggs

Quail eggs are a hypoallergenic dietary product. Unlike chicken eggs, quail eggs do not cause side effects even people who are forbidden to eat chicken eggs. They contain no cholesterol and there are no contraindications for consumption. And quail eggs never develop salmonellosis.

Despite its size, a quail egg (weighs only about 10 g) contains more than four times more vitamins, minerals (phosphorus, potassium, iron, etc.) and amino acids than a chicken egg. Research has shown that, unlike a chicken egg, a quail egg contains five times more phosphorus, seven times more iron, six times more vitamin B1 and 15 times more vitamin B2. Quail eggs help normalize metabolism, improve blood circulation, digestion, strengthen the immune system, help restore weakened organs, improve memory and develop the mental abilities of children, are useful in the treatment of diseases of the kidneys, liver, eyes, heart, nervous system, gall bladder, pancreas, stomach and other organs and systems.

These eggs can be eaten whole because the shell contains useful material: calcium, phosphorus, zinc, copper, iron, the list goes on and on. The therapeutic effect of eating shells is obvious, especially for strengthening bones, teeth and hair in children. Consumption of quail egg shell powder has virtually no side effects in the form of deposits in the joints and organs of the urinary system.

A distinctive property of quail eggs is their ability to positively influence the reproductive functions of the human body.

Dairy

Nutritional value per 100 g of product

• Energy value 31-408 kcal
• Biological value: 80
• Proteins 3-30 g
• Fats 0.1-28 g
• Carbohydrates 0.1-5.3 g

Protein: varies depending on product type

Dairy products are an excellent source of protein, but their downside is their high fat content. Therefore, it is better to choose skim milk and cottage cheese, products rich in high-quality protein, without excess fat. These foods are rich in protein, contain virtually no fat, and are an excellent source of calcium. With each serving of cottage cheese or skim milk, your body receives from 150 to 350 mg of calcium, and calcium strengthens bone tissue and prevents the development of musculoskeletal diseases. It is very important to remember that calcium plays an important role in muscle contraction.

Whey protein (sports nutrition)

Nutritional value per 100 g of product

• Energy value from 110 kcal
• Biological value: 104 - 159
• Proteins from 80 g
• Fat 1 g
• Carbohydrates 10 g

The highest protein content is in protein powders. Protein shakes made from whey concentrate contain 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their advantages: they are convenient to take at any time, simply by diluting it in a shaker with water or milk. There are different mixtures with varying protein content, as well as additional substances, including enzymes, that improve digestion and absorption of protein. I would not recommend eating protein powder alone. You need to combine sports nutrition with regular food to achieve maximum effect.

Diversity is the key to success

All protein sources are good in their own way, and even those that are not included in this list due to full content amino acids in their protein. Therefore, it is difficult to identify one best source of protein for muscle growth. At a minimum, because everyone’s body is different, and someone, for example, is not at all able to digest dairy products or is allergic to eggs. Therefore, to improve protein synthesis in your body to gain muscle mass, you need to use different sources protein. This way you can maintain an optimal anabolic environment in your body.

Protein intake time

So that protein obtained from food can be absorbed and spent on building new muscle fibers, and not on restoring energy costs after a workout, you need to choose the right time to eat. High-protein foods should be consumed when the body especially needs them. The daily protein intake should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein shortly before bed. Because we grow when we sleep, which means that material for muscle growth is needed most at night.

But don’t forget to fuel your body with carbohydrates and vitamins. Energy is needed for any process occurring in the body, such as physical activity or building new muscle mass. And vitamins are needed for better performance of all processes, because they act as catalysts. Without enough calories (as long as you don't consume more calories than you burn), you won't be able to grow or gain muscle mass. And without vitamins, all processes will be slowed down or will not occur at all.

Protein intake standards

There are certain daily norm protein needs, which limit protein intake and set clear limits for the amount of protein eaten per day, so as not to worsen your well-being.

Thus, WHO (World Health Organization) recommends eating 0.5 g of protein per kg of body weight per day. So, if you have 60 kg, you should consume no more than 30 g of protein per day, and if you are 55, then 27.5 g.
But if you are actively involved in fitness or consider yourself to be a strength athlete, then the protein weight ratio should be increased to 2 or even 3 grams per day.

According to a new review published on the website Applied Physiology, Nutrition and Metabolism, it's not just the amount of protein you consume that matters, but also its source. There are three reasons to care about this.

First of all, any source of protein, be it chicken or peanuts, contains different quantities amino acids - building materials for proteins. Of the 20 possible amino acids, nine are simply necessary for the body. You can only get these amino acids from food. So it is very important to properly include different foods rich in protein.

Animal products (meat, eggs, dairy) contain all the essential amino acids in varying amounts, but most plant products contain only fractions of the nine essential amino acids.

“This means that if you choose to get your protein only from nuts, your body will be deprived of important amino acids,” explains study co-author Rajavel Elango, a nutrition and metabolism specialist.

When you get protein from plant foods, it is important to choose the right types and amounts to ensure you get your full daily requirement of essential amino acids.

Of course, this is not a reason to give up your food preferences and get proteins only from, eating them for breakfast, lunch and dinner. Such a diet, in addition to protein, includes a large amount of calories, fat and cholesterol, which negatively affects your figure and overall health. And this is the second reason to watch what foods you choose to saturate your body with protein.

And finally, the third reason is the most important. “Every food that provides you with protein contains a certain amount of vitamins and minerals,” says Ilango. “Some foods are rich in vitamin B, others are rich in iron, and others have virtually no nutrients at all.”

Your body will not be able to absorb the resulting protein from maximum benefit with a lack of important nutrients.

Want to make sure you're getting your protein from the right foods? Here are some of the healthiest sources of protein.

Eggs

liz west/Flickr.com

“Not only do each egg contain 6 grams of protein, but it is also the healthiest protein,” says Bonnie Taub-Dix, an American nutritionist, blogger and author of Read Before You Eat.

Protein obtained from eggs has the highest digestibility and helps form body tissues. In addition, eggs are rich in choline and vitamins B 12 and D - substances important for maintaining the overall level of energy and its supply in the body's cells.

Despite the widespread belief that cholesterol from eggs negatively affects the functioning of the heart, as a result of which this product can be consumed no more than 2-3 times a week, scientists have proven the opposite. A study published in the British Medical Journal found that one egg a day does not affect heart function or increase the risk of stroke.

Cottage cheese

“One 150g serving of cottage cheese contains about 25g of protein and 18% of the daily value for calcium,” says nutritionist Jim White. In addition, cottage cheese is rich in casein, a slowly digestible protein that blocks the feeling of hunger for several hours.

Chicken

James/Flickr.com

Poultry should be the basis of a protein diet. It contains less saturated fat than most other meats and about 40g of protein per breast (20g protein per 100g of meat). Ilango advises choosing white meat as often as you can to consume fewer calories.

Whole grain

Whole grain products are healthy and contain much more protein than regular flour products. For example, bread made from first grade wheat flour contains 7 g of protein, and whole grain bread contains 9 g of protein per 100 g of product.

More importantly, whole grains provide fiber, are good for the heart, and help control weight.

Fish

James Bowe/Flickr.com

"Low in calories and loaded with nutrients, fish is an excellent source of omega-3 fatty acids, which promote heart health and stabilize mood," says Taub-Dix.

Among the most healthy fish- salmon and tuna. One serving of salmon contains about 20 g of protein and 6.5 g of unsaturated fatty acids. And tuna is a real storehouse of protein: 25 g per 100 g of product.

If you want to get rid of excess body fat, you should also include salmon in your diet: it contains only 10-12 g of fat, saturated and unsaturated. Nutritionists advise eating fish twice a week, baked or fried.

Legumes

cookbookman17/Flickr.com

Greek (filtered) yogurt

Greek yogurt can serve as a breakfast, snack or ingredient for different dishes. Compared to regular yogurt, Greek yogurt has almost twice as much protein: instead of 5–10 g in one serving of yogurt, it is 13–20 g. In addition, Greek yogurt has quite a lot of calcium: 20% of the daily value.

Nuts

Adam Wyles/Flickr.com

Nuts are known for being rich in healthy unsaturated fatty acids, but they are also high in protein. Additionally, a 2013 study published in the New England Journal of Medicine found that people who ate a handful of nuts a day had a 20% lower risk of dying from disease.

Greenery

Jason Bachman/Flickr.com

Various types of greens and green leafy vegetables are rich in protein. For example, 100 g of spinach contains only 22 kcal and about 3 g of protein, and parsley contains 47 kcal and 3.7 g of protein. Even though greens don't contain enough essential amino acids, you can combine them with legumes and get enough protein and nutrients.

What protein-rich foods do you prefer?

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 material, 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, are components of the hormonal system, the thyroid gland, influence 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 porrige	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 actual weight of a person is not taken into account in this case, 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 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 a 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. Medical tests may reveal a deficiency 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 of the skeletal system, resulting from 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.
• Excess weight 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.
• Colon cancer, according to some scientific sources, can be a consequence of the increased content of 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 intake, since all metabolic processes occur very intensively in their body.

Protein food for health

As we have already said, there are 2 large groups of 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.

Foods containing complete, high-quality protein include meat, dairy, 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 the absorption of plant protein by the body, it became known that certain combinations of such protein can provide the body with a full 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 time will pass 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 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 acid Omega-6 and dietary fiber. Nuts, buckwheat, Brussels sprouts and cauliflower, as well as spinach and asparagus complete our far from 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. 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. 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. 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 class.

Protein is often called the building block of the human body. Indeed, it is high molecular weight organic matter, also called protein, is vital for the body, as it is responsible for the growth and renewal of all its tissues. Protein should be present in the diet of every person, but it is especially necessary for people who are actively involved in sports, because proteins are the “building blocks” that make up muscle mass. However, not all protein that enters the body is of high quality, and therefore it is worth understanding which products contain high-quality protein.

First of all, it is necessary to understand that the quality of a protein means the efficiency with which this substance is used in the process of tissue formation. In this regard, consider the advantage various types squirrel.

1. Serum

Whey is a natural complete protein obtained from cow's milk. You can find it in food additives for athletes. It is especially useful for those who practice intensive training. This is the so-called “fast” protein, which is easily digested and quickly absorbed by the body, which means it instantly provides it with the necessary amino acids for muscle growth. That is why it is best to use the serum immediately after exercise. In addition, this organic substance works great when paired with carbohydrates. In addition, by studying animal organisms, scientists came to the conclusion that whey stimulates the process of burning fat in muscles and liver. This protein is rich in leucine, an amino acid that helps burn subcutaneous fat.

2. Casein

Casein – This protein is also obtained from cow's milk. It can often be found in protein supplements. This protein is considered “slow” because, once in the stomach, this substance is slowly transferred to the muscles and acts with some delay. Based on this feature, it should be consumed before starting a workout. Additionally, both whey and casein are rich in an amino acid called glutamine, which strengthens the immune system and helps build muscle.

3. Soy protein

Soy protein – this product is considered an incomplete protein, as it is obtained from plants, and more specifically, from soybeans. Such protein cannot satisfy 100% needs human body, which aims to increase muscle size and build strength. However, you should not discount soy, because its protein is an excellent alternative for those who are allergic to protein cow's milk. However, if we talk about the quality indicators of soy protein, the growth muscle tissue it does not stimulate as actively as cow's milk protein.

4. Egg white

Egg white - in past times, this protein (ovalbumin) was considered the best and highest quality protein that could be found in sports nutrition. However, the price of this product is more expensive than all others, which has contributed to the decline in interest in it.

What foods contain high-quality protein?

Drawing a conclusion from the above, we can say with confidence that, along with sports nutrition, an athlete who wants to build muscle mass needs to consume more milk and dairy products, especially low-fat ones, for example, cottage cheese and low-fat cheeses. In addition, a lot of protein is found in poultry, fish, beef, and offal, especially in the liver. As for incomplete protein, that is, vegetable protein, it can be found in cereals, soybeans, Brussels sprouts and lentils. These products should always be included in the diet of athletes. I wish you health and success in sports!