Protein-rich foods are an indispensable part of the human diet. They serve as a kind of building material necessary for the body to build and develop muscle tissue.
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Instruction manual
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A lack of amino acids negatively affects the growth and development of children. For people with severe physical exertion, regular intake of proteins is also vital. Their required number depends, first of all, on the individual characteristics of the body such as weight, height, health and level of physical activity.
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Eggs are a high protein product. Moreover, it is in eggs that it is presented in the form of a combination of protein and yolk, which is ideal for assimilation, contributing to its most complete assimilation. After eating two eggs, you get 17 g of protein, which is much easier to digest if the eggs are soft-boiled.
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Cottage cheese contains 14% protein. To facilitate its assimilation, mix the cottage cheese with a small amount of kefir or yogurt, adding a little sugar. Cheese contains about 30% protein. But it is quite high-calorie, therefore, if you follow your figure, then try to eat it before training so that extra calories burn during classes.
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In poultry meat, 15-20% protein, and this protein is the most complete of all. In addition, it is well absorbed. The best is considered chicken and turkey meat. Proteins contained in chicken contain an optimal set of essential amino acids, trace elements and vitamins.
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Beef is rich in 25% protein. It has in its composition the most essential proteins, with all the amino acids necessary for the body. Veal is more easily absorbed by the body and, along with beef, is rich in high-grade proteins of animal origin. Rabbit is a valuable dietary product containing amino acids, iron, B vitamins, potassium, phosphorus and magnesium. The liver is equivalent to beef in the amount of protein contained in it, but much more affordable. It is better to eat it in stew or in the form of paste in food.
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Do not forget about seafood and fish. A large number of amino acids is found in tuna, salmon, cod, mackerel, trout and herring. In addition, protein-rich mussels and shrimps, crabs and lobsters. But it is better to refuse salty and smoked fish. Canned fish should also not be widely used in food, as in the process of their preparation, most valuable substances are lost.
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Soya also refers to foods that are high in amino acids. It is equal to 14%, and this is the highest rate among products with proteins of plant origin. In vegetarian cuisine, it is often a substitute for meat. Lentils contain 28 g of amino acids, in addition, it is rich in B vitamins that support the health of the nervous and digestive systems. Cereals have from 10 to 12% protein. It is perfectly absorbed by the body, improves the digestion process.
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Brussels sprouts also stand out from the total mass of vegetables with a high protein content, it is 9%. Fruits containing plant-based protein are usually fairly hard. These include bananas, apples, pears, as well as many exotic ones, for example, mango, kiwi, passion fruit, lychee. Its high content is also distinguished by fruits with seeds. It can be grapes, plums, cherries, peaches and others. Dried fruits, led by raisins, will also help replenish the body’s supply of amino acids.