The average person needs at least 70 grams of protein every day. Lack of this substance can lead to health problems, bad mood, loss of energy and decreased immunity. To prevent this from happening, it is important to know which foods contain a large amount of protein and are able to make up for the lack of protein:
- Eggs
Ideal and inexpensive for getting the protein you need: they are readily available and require little skill to prepare. At the same time, eggs can be consumed after training. The only thing is that the yolks contain a lot of cholesterol, so it is recommended to give preference only to proteins, limiting ourselves to 1–2 yolks per day.
- Milk
Another affordable and inexpensive source of protein, which even surpasses the value of eggs in biological value. At the same time, you should not look for skim milk – it has been proven that a product with a fat content of up to 2.5% is also beneficial for the body.
- Curd
The cottage cheese contains 14% protein, while it is absorbed much longer than eggs, as a result of which it is an ideal product for an evening meal. To avoid extra calories, many people choose low–fat cottage cheese, but nutritionists say that it lacks the necessary substances, so the best option is low–fat cottage cheese, but not fat–free.
- Poultry
100 grams of poultry meat contains 18 to 20 grams of easily digestible proteins with a minimal fat content, making this product ideal for those looking to lose weight. Chicken and turkey fillets are especially appreciated among athletes and those who are losing weight.
- Nuts
Nuts contain 16–25 percent vegetable protein. Especially rich in protein are peanuts (25%), almonds (21%) and cashews (20%). In addition, nuts contain many essential vitamins and minerals, so even despite the calorie content, you should not completely abandon them.
- Fish
Depending on the species, the protein content in this product can reach up to 25%. For example, the most protein–rich fish are tuna, mullet, salmon and anchovies. However, it is often not recommended to eat oily sea fish, as this product may contain harmful substances. The best option is no more than twice a week.
- Pumpkin seeds
Contains 24% protein. In addition, pumpkin seeds contain most of the amino acids and vitamins necessary for the human body. But at the same time, this product is considered to be very high in calories, so you should not eat it often or a lot.
- Liver
An inexpensive by–product that contains at least 25% protein. For better assimilation, it is recommended to stew the liver. Another option is liver–based pate, goose liver pate are considered especially tasty and healthy.
- Beef
Contains about 25% protein. Nutritionists recommend paying attention to veal – it contains the least amount of fat and at the same time has the necessary amount of animal protein necessary for the human body. At the same time, you should not fry or smoke meat.
- Cheese
100 grams of this product contains up to 30% protein. But you should not abuse it, because there is also a lot of milk fat in cheeses. Therefore, cheese should be eaten in small portions (up to 50 grams) and preferably before active loads. In this case, you can be sure that excess calories will not be deposited in the form of fat folds.
Without a doubt, protein is very important for humans. However, when eating high–protein foods, it is worth remembering that too much protein is just as harmful as a lack of it. Therefore, in this case, the expression “Golden mean” becomes more relevant than ever.
