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What is included protein. List of protein foods. Animal and plant origin

Protein is a building material for the human body, all the cells of our body consist of it, and therefore it is incredibly important for us. It contains 20 amino acids, of which 11 the body is able to produce itself, while the remaining 9 are indispensable 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 in order to ensure the functioning of the brain and heart. At the same time, other organs begin to suffer. The first symptom of such a shortage will be a tremor 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 vegetable proteins. Thanks to low-fat foods, you can easily lose those extra pounds. In case there is a need to dial muscle mass, then proteins should be high in amino acids. Many believe that protein is only needed by athletes to increase muscle, but proteins are needed for the functioning of the body as a whole. It is involved in the work of the stomach, liver, hair strengthening, immune, endocrine system.

For proper growth and the development of our body needs food. All our organs need oxygen, vitamins, trace elements and water, which we get from food. Important components are carbohydrates, fats and of course proteins. It is they who will give us strength and endurance, energize us, provide thermoregulation, form new cells, and maintain normal blood sugar levels. So: what is protein food and what are these products? How much should I eat to lose weight or gain muscle mass?

Signs of protein deficiency

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

Protein deficiency is accompanied by hypo- and avitaminosis, iron deficiency anemia, lack of zinc in the body. There are disorders of the functions of the intestines and the thyroid gland, hormonal imbalance develops, muscle atrophy.

List of animal protein foods

Protein products of animal origin include all types of meat and seafood, as well as dairy products and eggs. They are quickly absorbed, 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, while pork and lamb are prohibited. Milk is better to choose fat-free or with a minimum percentage of fat. Here is a list of animal protein foods:

All of 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 that 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 it is necessary for proper functioning. nervous system. In addition, red meat and egg yolks contain zinc and iron, while dairy products contain calcium and leucine, which are necessary for building muscle tissue. But animal proteins also contain more cholesterol and fat, which are responsible for the development of cardiovascular disease and obesity. For this very reason, it is better to choose lean meats.

The most famous protein food is meat, or rather the muscle tissue of animals, fish or poultry, which consists of interconnected fibers. The rigidity of the meat depends on the strength of such a bond. So fish belongs to the most tender meat, animals to hard meat. The human body metabolizes different types of meat in different ways. So minced meat different types animals will be more useful and valuable than a whole piece. Recommendations for choosing meat:

Choose lean meats.
Choose fish or chicken over red meat.
Don't fry the meat in a pan, but steam, grill, or oven it.
Do not abuse meat broths - they have little protein, but fat and harmful substances many.

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 easily and efficiently absorbed by the body, contains methionine and phenylalanine. But the yolks contain many useful lipids, vitamins (except C) and trace elements, 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 of animal protein

Excessive consumption of such products can lead to metabolic disorders, weakening of the immune system and human heart. In addition, the abuse of red meat provokes the development oncological diseases and causes cancer. During the treatment of cardiovascular diseases and digestive system, doctors recommend abandoning animal proteins. In addition, constipation and bad breath may occur.

List of plant protein foods

Plant-based protein foods are very important for weight loss, because unlike animal protein foods, they do not contain fat and cholesterol, but they are not very well absorbed. Nevertheless, both types of protein cannot be neglected. So vegetarians do not get the necessary amino acids contained in meat products. For example, 100 g of beef contains 20% of the required rate of fat and 30% of the required cholesterol, while soybeans cannot boast of this - there is no cholesterol in it, and only 1% fat. At the same time, soy contains the best composition of amino acids, as well as glutamine and arginine, which increase the body's endurance.

List of plant protein products:

String 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 sea kale
Oranges and other citrus fruits
pineapples
Fruits with a stone - apricots, peaches, cherries, avocados
Tofu (bean curd)
Edamame (young green beans)
Sesame
Seitan (gluten)
Spirullina (microalgae)
Dried apricots and prunes, dates
papaya and kiwi
soy milk

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

Harm of vegetable protein

Any product has its pros and cons, and it depends on the amount of consumption and the balance of nutrition. For example, vegetable protein does not contain essential amino acids, vitamin B, and sufficient iron. Without eating animal proteins, you will decrease the level of saturated lipids, carbohemoglobin in the blood. You will tire quickly and urolithiasis may occur. If you consume soy for a long time and in large quantities, hormonal disruptions in women may begin. A bean 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 alert and help you gain muscle mass. The body needs only 60-80 minutes to digest fast proteins. After this time, they break down into amino acids and get straight into the cells.

List of fast protein foods in the table:

Protein Source	Amount of protein	split ratio
Cheese	25	1
pink salmon fish	25	0,9
Chicken	20-28	0,9
Lean beef	26	0,9
Egg	13	1
Kefir, milk	3-3,6	1

Slow squirrels

Slow proteins are broken down by the body for a long time, help to 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 night time to digest food, and fully enrich the muscles with amino acids.

List of slow proteins in food in the table:

Protein food - food list

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

Egg powder - 45.0;
Brynza - 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 shish kebab - 22.9;
Servelat - 24.0;
Smoked salmon - 25.4;
Macaroni - 10.0–11.3;
Beefsteak - 28.8;
Sausage mince - 15.2;
Curd - 14.0–18.0;
Boiled veal - 30.7;
Ham - 14.3.

Protein foods for muscle gain

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 coming from food exceeds the amount spent. But this does not mean that if you eat a lot of protein food and lie on the couch, your muscles will begin to grow on their own. Eating protein in your diet is a must for proper nutrition, but you should also not forget about counting calories for both weight loss and muscle gain. At the same time, daily training is required.

In order for the protein from food to be well absorbed, be sure to consume a lot of pure water. Sweet drinks, cocoa, coffee, juices are prohibited. Carbohydrates and fats should make up 30% of the total diet. 70% are distributed between protein products:

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

Carbohydrates and fats are preferable to receive from:

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

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

Start consuming protein from the minimum daily rate 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.

The required diet of protein products can be compiled independently according to the table above. For example, in the daily diet of an athlete weighing 85 kg, you must include: 0.5 kg of chicken meat, 200 g of cottage cheese, 5 eggs and 0.5 liters of fat milk. You can alternate fish, legumes, etc. Calorie content for gaining muscle mass should be increased by almost 2 times. Only in combination with exhausting strength training is it possible to quickly gain muscle mass. You can get more information about protein nutrition for athletes from the video:

Protein digestibility table

Protein Source Digestibility Ratio

Milk	100%
Supro Soy Protein Isolated	100%
Beef	92%
A fish	92%
Other isolated soy protein	92%
Mechanically deboned 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, include vitamins and minerals. To ensure a healthy pregnancy and proper development of the fetus, protein must be present in the daily menu of pregnant women:

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

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

ensures the normal development of the fetus;
performs a transport role in the transfer of 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 the processes of lactation,
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.
favorably affects the intestinal microflora,
improves blood supply to the fetus.

If the expectant mother eats for two, this contributes to a set of fat mass, which negatively affects childbirth and may 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 peppers, couscous and wheat germ in their diet. Spinach, avocados, and bananas are great fruits and vegetables (but not good for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower seeds and pumpkins. 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.

Among vegetarians, a popular product 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 tofu is also important for the vital functions of the body and for weight loss. It can be fried, added to soup, mashed, etc.

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

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

The right combination of protein with other products

If you decide to go on a protein diet, don't think that eating protein alone will solve your overweight problem. There are 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;
soy plus millet;
milk plus rye.

There are simple rules, the observance of which will allow you to keep healthy animal protein in the diet without compromising health and shape:

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

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

What can replace animal protein?

If you are not going to become a vegetarian, or just want to observe Great Lent, then you cannot completely refuse protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in the first place - the main competitor to meat in terms of the amount of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced by seaweed and cereal seeds. Sesame will make up 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. It would not be superfluous to include vitamins for the period of Great Lent or the temporary cancellation of animal proteins, and increase the size of portions in order to replenish the daily protein requirement for the body.

Low Protein Foods - List

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

So, which foods are low in protein:

marmalade - 0 grams;
sugar - 0.3 grams;
apples - 0.4 grams;
raspberries - 0.8 grams;
raw russula - 1.7 grams;
prunes - 2.3 grams.

Proteins (also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Entering the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, it is impossible not to use them for too long.

Modern dietology has adopted the ability of these high-molecular compounds to be instantly digested and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt away by leaps and bounds and at the same time form a beautiful, embossed figure, as they activate the growth of muscle mass during sports. They deserve close attention.

Action on the body

If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly restore order in the body, which will eventually result in the loss of extra pounds. The mechanism of weight loss in this case has long been scientifically proven:

there is an effective cleansing of the body from toxins, toxins and other harmful substances that prevent many organs from fully functioning;
strengthening the heart and blood vessels by lowering blood sugar;
normalization of insulin, which leads to intensive burning of glucose absorbed by the muscles;
control water balance in the body, the removal of excess fluid, which is often the main cause of high weight;
maintaining muscle tone, which leads to weight loss, since only fatty tissues are burned, and there is no loss of nutrients;
improving metabolism, which is necessary for weight loss;
decreased appetite, dulling the feeling of hunger due to the long digestion of protein foods.

In addition to losing weight, as a bonus, protein products within the framework will have a positive effect on a variety of organs and body systems. Therefore, at the exit from such fasting, you will feel great.

If you want to know more exactly what will happen to your body, the information in this table will surely make you an adherent of protein nutrition.

A distinctive feature of proteins is that, once in the body, they are not deposited in the form of fats on the sides and are not converted into energy, like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein products for weight loss and what are their main sources.

Kinds

Protein products can be of animal or plant origin. Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.

Animals

Protein products of animal origin are fast digestible, but they are quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, rabbit meat are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it must be either fat-free or with a minimum percentage of fat.

vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animals. However, they are good for weight loss because they contain virtually no fat.

Approximate lists of protein products of these two groups will present you with the following table:

For health and well-being, both types of food should be consumed as part of the diet. Therefore, a list of protein products for weight loss with an indication of their protein content against the background of fats and carbohydrates is useful to you.

We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".

List

To make a list of products for weight loss, you need to consider the following factors:

not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there are much more proteins in pork fats;
their calorie content: if you eat a piece of goose meat rich in protein, after that you will have to work out well in the gym to use the 319 kcal that it contains.

Therefore, always focus on the table below if you plan to lose weight with protein products. It takes into account both of these factors.

Meat, offal, eggs

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or kilocalories, so they are not suitable for weight loss. If only carefully include them in the diet at the end of the hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which included a lot of names. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record results should splurge on foods in which the amount of protein simply rolls over and which will definitely make you lose weight.

Top best

Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during the diet.

Eggs

Chicken eggs are the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

low-fat kefir

The main protein product in any weight loss system. The protein contained in it is easily digested with a minimum total calorie content. Improves digestion, rids the body of toxins. Extra pounds disappear quickly enough. Protein content - 28 gr. All these beneficial properties of this protein product formed the basis kefir diet(as an example, ).

Cottage cheese

A protein product that is very fast digestible. For a long time provides a feeling of satiety, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 gr.

natural yogurt

For weight loss, only a natural protein product without dyes, sweeteners and other additives is suitable. Such yogurt will be stored for no more than 3 weeks.

Milk

Compared to meat and fish, milk is higher in this rating, as it contains protein, which is much better absorbed by the body. At the same time, losing weight on milk alone will not work, since it does not have a very good effect on the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.

Meat

First, it's chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Second, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white meat chicken for a variety of diet in the process of losing weight.

A fish

The best protein product is salmon fillet. Contains fats, but much more proteins, as well as omega 3 acids. For weight loss, twice a week is to treat yourself to such a tasty morsel.

Legumes

These are vegetable protein products that are able to maintain normal muscle mass even in the process. fast weight loss. In addition, they give a long and pleasant feeling of fullness, so hunger does not threaten you.

Protein Powder / Shake

Always keep this top protein food for weight loss in front of your eyes when making a menu. After all, it is these products that should be included in the recipes, thanks to which any diet will seem like a holiday, not a test.

Dish recipes

We invite you to try cooking various dishes from protein products: there are recipes for soups, salads and second. With such a variety, this weight loss system can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists do not get tired of repeating that liquid foods improve weight loss results, so it should not be excluded from diets. So we are learning to cook first courses from protein products.

spinach soup

Remove skin from turkey breast or drumstick. Boil, remove from the broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, finely chop, return to the broth. Cook spinach and turkey together for another 10 minutes. Cool the soup, turn it into a puree with a blender, adding 50 ml of skimmed milk, spices, 2 cloves of garlic. There is hot.

Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, peel, finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes to them at the end. Transfer to a saucepan with a liter of cold water, boil. Cook over low heat for 10 minutes. 450 g salmon fillet cut into cubes, put in the broth. After 5 minutes, add 500 ml of skimmed milk. After boiling, add spices. Insist 20 minutes.

Soup with meatballs

Prepare chicken broth. Make minced meat chicken breast, make meatballs out of it. Drop them into the boiling broth. Add after boiling 50 g of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.

Main dishes

Second courses of protein products are the basis of the diet. Recipes include only low-calorie ingredients - especially for weight loss.

Chicken in kefir

Cut 100 g of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml fat-free kefir, 50 ml filtered cold water. Put in the refrigerator for 3 hours. Put in a hot pan, simmer for 10 minutes on each side.

Omelette

Crack 5 eggs into a plastic container. Whisk. Put in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the menu for weight loss, you can add chopped chicken breast and greens.

Baked fish

Pour salmon fillet with lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until tender.

Snacks

Salads from protein products are indispensable for any weight loss system. They are nutritious, healthy, contribute to the diversity of the menu. They allow you to cook a quick dinner for yourself and at the same time not gain extra pounds.

Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 gr), chop 50 gr of squid. Mix everything thoroughly.

Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.

When choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rule, indulgences so that the diet does not seem completely debilitating.

But pure fats and carbohydrates are strictly prohibited. So there should not be anything starchy, sweet and fried in such a diet.

To lose weight with protein foods, you need to know how to use them correctly. Several useful tips will allow you to reduce your weight by an impressive figure.

Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.
During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of fat-free kefir or natural yogurt. Everything else is prohibited.
Sweet dairy products (yogurts, curds with fillers), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. The daily norm for men is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition. According to them, food is taken up to 6 times a day in small portions.
Dinner must be no later than 19.00.
If you go in for sports while losing weight on protein products, you will not only reduce your waist, but make your ass more elastic and your chest tightened, since protein is excellent. construction material for muscle tissue with sufficient physical exertion.

As for each specific protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein foods include, and what foods are needed for quick, and most importantly, healthy weight loss.

It is important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or , but no more than that. Secondly, it is recommended to turn to such a figure correction system no more than once every six months, and even less often in case of health problems.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

Proteins are a vital structure for the human body. Protein components make up all the cells of our body, they are part of DNA, enzymes. Therefore, in the daily diet of your diet there should be protein foods, the list of products of which should be varied. Eating low-fat protein sources can help you lose weight excess weight, but if you decide, then you need to eat proteins with a high content of amino acids. Let's look at all the subtleties of protein nutrition.

What foods are protein foods

Food cannot be called protein if it contains little protein. As a rule, a lot of protein is found in products exclusively of animal origin. These include cottage cheese, fish, meat. Some plants can also boast a significant proportion of protein structures: for example, legumes (soybeans), nuts. No wonder some sausage manufacturers actively use soybeans for production. Mushrooms are also rich in protein, but it is too poorly absorbed. human body Therefore, they should not be actively used in protein nutrition.

List of animal products

Protein in its advantage is found in all types of meat and seafood. Such protein structures are called animals. In addition, dairy products and eggs are also considered protein. This food can serve as a source of protein if, for one reason or another, the use of meat, fish and poultry is unacceptable, because it contains about 7-10% of protein structures of the total mass.

Protein-rich food that is obtained from animal meat and derived products, as well as from fish:

Mutton
, crayfish, crabs
red fish
Chicken meat
Pork
Milk

List of herbal products

Not so long ago came into vogue vegetarianism. Most vegetables and fruits contain almost no protein, but vegetarians feel great. The fact is that some plant cultures contain a sufficient amount of protein elements for normal life. Switching to a plant-based, low-protein diet has its pitfalls, although it is considered beneficial. must be balanced and include a sufficient amount of all vital structures and proteins as well.

Plant proteins are rich in:

Beans
Peanut
Lentils
Buckwheat
Millet
Almond

Sample menu for a protein diet

We present to your attention an example of a balanced diet of protein foods for a week. The visibility of this menu will help you navigate the amount of protein, as well as make a diet based on your needs and taste preferences. Proteins are an important base, around which there are other nutrients.

The first day of the protein menu: eggs and meat

Breakfast: oatmeal without oil, 2 chicken eggs
Lunch: a small piece of chicken fillet with
Snack: 100 g chicken, 150 g broccoli
Dinner: a pack of low-fat cottage cheese, 80 g of peanuts

Second day of protein nutrition: dairy and fish

Breakfast: 100 g beans, 50 g berries or one apple, 200 ml low-fat milk
Lunch: a small piece of boiled or steamed salmon (150-250 g), a piece of whole grain bread
Snack: a piece of chicken breast (up to 250 g), broccoli (200 g), half a pack of low-fat cottage cheese
Dinner: a pack of low-fat cottage cheese,

Day three of protein-rich meals: eggs, meat, fish and dairy products

Breakfast: boiled eggs (1-2), a piece of whole grain bread
Lunch: brown rice with broccoli, a piece of chicken breast (half)
Snack: 200 ml fat-free yogurt, apple, any nuts (50g)
Dinner: with rice, a small piece of baked (up to 150 g)

Fourth day

Breakfast: oatmeal without oil, 2 boiled eggs
Lunch: a piece of chicken with rice (total serving weight up to 300 g), half a pack of cottage cheese
Snack: boiled or fried shrimp (150-200 g), boiled beans, low-fat yogurt
Dinner: a pack of cottage cheese, nuts (do not exceed 100 g at a time)

Fifth day

Breakfast: boiled eggs - 2 pcs., A couple of slices of grain bread
Dinner: chicken fillet with rice, vegetable salad with bell peppers and tomatoes (total portion weight should not exceed 400 g)
Snack: peanuts (50-80 g), a pack of cottage cheese
Dinner: tuna with rice or beans, yogurt

Sixth day

Breakfast: boiled egg, tomato, a piece of grain bread, yogurt
Lunch: a piece of chicken with beans (200-300 g whole portion), half a pack of cottage cheese, vitamin vegetable salad
Afternoon snack: steamed broccoli without sauce (250 g), whole grain bread (1-2 slices)
Dinner: soft-boiled egg, broccoli (up to 200 g), nuts (50 g)

Seventh day

Breakfast: chicken fillet (150 g), oatmeal in water without oil, tomato
Lunch: chicken breast with rice (250 g serving), broccoli (150 g), cottage cheese (half a pack)
Snack: yogurt, nuts with berries (up to 100 g)
Dinner: small piece of tuna with broccoli (up to 300 g serving), low-calorie cottage cheese (100-150 g)

Recipes with photos

Compliance with any diet is associated with the rejection of tasty dishes and a limited diet. However, the protein diet for weight loss is an exception, as it involves the use of meat and fish products. The main and only thing you have to limit yourself to is the amount of food you eat. We present to your attention several recipes for delicious and interesting protein dishes.

Chicken fillet in kefir

Wash the chicken breast, which is traditionally on the list, cut into longitudinal layers. Season with the required amount of salt, pepper and herbs. Then add half a glass of low-fat kefir, the same amount of water, mix, leave in the refrigerator for 5 hours. After the chicken is marinated, simmer it in a pan on both sides for 5 minutes. The dish goes well with vegetable side dishes and is often included in the protein diet.

Meatballs with cheese

This recipe uses ground beef and ground chicken, both of which are high in protein. Mix them in equal proportions (250 g each), add one egg. Mix thoroughly until a homogeneous mass is formed. Season with salt and pepper. From the minced meat you need to form cutlets and place a small piece of cheese in the center of each. Then everything is laid out on a baking sheet, baked in the oven for about half an hour. This protein dish is perfect for breakfast.

Dessert curd

Peel one apple and a medium-sized orange and don't worry that they are low in protein. Cut fruit into small cubes. Mix them with 300-400 g of low-fat liquid cottage cheese, beat everything with a mixer. Then lay out the future protein dessert in molds, send them to a cold place, wait a couple of hours. The cottage cheese dessert is ready to eat, it will allow you to treat yourself to something delicious if you are sitting on.

Greek salad with shrimp

Boil a package of king prawns, peel them. Thoroughly wash the cherry tomatoes, cucumber, lettuce and bell pepper. Chop vegetables and add to shrimp. Cut 50 g of feta into medium-sized cubes and add to the future salad. Flavor the protein dish with olive oil, season with salt and finely chopped garlic to taste. Salad with a high protein status is ready to serve. The dish will fit perfectly into your new protein diet.

Why do people eat protein?

Protein foods are great for those people who want to lose weight, but at the same time are not ready to compromise and remove meat and fish products from their diet. Protein nutrition is also used by bodybuilders and bodybuilders, as it contributes to the rapid build-up of muscle mass in the body. Even professional athletes, shortly before the competition, go on a protein diet. Protein-based nutrition is not recommended for a pregnant woman and a nursing mother, because the prevalence of protein over carbohydrates and fats will be harmful to health.

For weight loss

How do people lose weight by eating protein foods from meat and fish? The answer lies in how protein nutrition works. By consuming more protein, you cause an oversaturation of the body with proteins. At the same time, there is a lack of the main source of energy -, and the body is forced to burn the fat reserves available to it in the body, and not take them from the food received. Changes in carbohydrate and protein metabolism. In addition, the protein that comes with food requires a lot of energy for splitting.

For gaining muscle mass

To gain muscle mass and achieve the desired shape, protein nutrition is used. Here it must be borne in mind that muscle mass will begin to increase only when the amount of energy coming from food exceeds the amount spent. But this does not mean at all that if you eat a lot of protein food and lie on the couch, your muscles will begin to grow. Only in combination with exhausting strength training is it possible to quickly gain muscle mass. You can get more information about protein nutrition for bodybuilders from the video:

Table of protein content in food

Protein products (100 g)

The use of foods high in protein is necessary for muscle building, promotes the absorption of carbohydrates, stimulates metabolism. Proteins can be of plant and animal origin.

What foods include protein foods?

A large amount of protein is found in the following products (per 100 g):

It's important to know! Foods that contain an increased amount of protein relative to other foods also saturate the body with iron, calcium, and vitamin B12.

All these nutrients are very important for red blood cells., as well as the strength of human bone tissue.

List of animal products and their protein content

Animal products contain a considerable amount of protein.

The list of protein content is as follows (per 100 g):

Milk and dairy products - 2.5-2.9;
Chicken liver - 18.0–21.0;
Eggs - 12.5;
Salmon - 25.4;
Beef - 19.5;
Pork - 25.0;
Lamb - 18.5;
Chickens - 19.5;
Liver - 17.5;
Beluga - 24.0;
Caviar - 28.0–30.0;
Duck - 15.8;
Caviar - 27.0;
Chickens - 22.6;
Rabbit, hare - 24.0;
Chicken stomachs - 20.0–21.0;
Gusyatin - 29.0;
Beef tongue - 16.1;
Tuna - 23.0;
Sardine - 23.7.

If you are wondering what protein foods are, what foods they are, a list of protein foods, an experienced dietitian will help you.

List of plant foods and their protein content

Plant-based foods have the huge advantage of being virtually free of fat and cholesterol, which distinguishes them from animal-based foods.

So, for example, 100 g of beef contains up to 20% of the recommended rate of fat and 30% cholesterol in the blood, and soy does not contain cholesterol at all and contains only 1% fat.

But anyway the intake of animal products is essential for the daily diet.

For an adult, the daily intake of animal protein should be at least 30% of the total food intake, and the total amount of protein should be within 150 g.

Protein food - what are plant products?

Pistachios - 20.3;
Soy - 35.0;
Peas - 23.0;
Lentils - 24.8;
Pumpkin seeds - 30.1;
Hazelnut - 16.0;
Walnut - 13.6–14.3;
Buckwheat - 12.6;
Semolina - 11.3;
Bread - 8.0;
Mushrooms - 0.9–3.3;
Apples, pears - 0.4;
Berries - 0.5–1.0;
Millet - 12.1;
Garlic - 6.5;
Green peas - 1.0;
Brazil nut - 14.2;
Potato - 2.0.

List of protein content in available foods

It would also be interesting to learn about protein foods - what foods are they and what is their protein content?

The following is a list of protein content in foods (based on 100 g):

Egg powder - 45.0;
Brynza - 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 shish kebab - 22.9;
Servelat - 24.0;
Smoked salmon - 25.4;
Macaroni - 10.0–11.3;
Beefsteak - 28.8;
Sausage mince - 15.2;
Cottage cheese - 14.0–18.0;
Boiled veal - 30.7;
Ham - 14.3.

List of the healthiest protein foods

The ideal product of animal protein is egg, because it is almost 100% absorbed by the body.

The assimilation of proteins of animal origin takes place by 70 - 90%, and of vegetable origin by 40 - 70%. The most useful protein foods are found in foods such as veal, followed by beef, rabbit and pork.

It should also be noted that any high-protein foods may not be entirely healthy, because contains a lot of fats and carbohydrates.

As previously noted, egg white is one of the most useful, representing a low-calorie product, so you can not be afraid of eating 5-6 eggs a day, but you can eat only 2-3 yolks. in a day.

Another useful product considered lean meat. Nutritionists recommend eating steamed, grilled or boiled meat. Moreover, meat has the necessary amount of animal fats that the body needs, the main thing is not to exaggerate with the use of such a product.

Nutritionists insist on the mandatory daily use of cottage cheese 200 g per day, because it is low in calories and practically does not contain fats and carbohydrates.

With a low protein content, but its usefulness, oatmeal gives way, which can be supplemented with various fruits and berries, saturating the body with protein, being absorbed in the body within 6-8 hours.

Note! Some plant proteins do not contain enough of the main amount of amino acids, so it is better to diversify your diet with food of animal origin.

Protein products for gaining muscle mass in combination with training

The main components of muscle growth are regular training and sports nutrition.

Eating protein foods is a must in a healthy diet, but you also shouldn't forget about counting calories, because the energy for building muscles lies precisely in nutrition.

The norm of protein intake for an athlete gaining weight is 2 g per 1 kg of weight.

Professionals advise to use animal protein for a greater effect of gaining body weight.

Diet for required amount protein mass can be made by yourself. For example, in the daily diet of an athlete who weighs 85 kg, you need to include: 0.5 kg of chicken, 200 g of cottage cheese, 5 eggs and 0.5 liters of milk. You can alternate fish, legumes, etc. Calorie content for gaining muscle mass should be increased by almost 2 times.

“Protein food - what foods, a list of protein foods” are questions that are always of interest to people striving for a slim figure.

Protein foods for weight loss

Protein foods stimulate metabolism, which is beneficial for weight loss and also reduces appetite.

Many people who are trying to lose weight do not make up their diet correctly, and also ask themselves the question: protein foods are what foods?

The required diet of the right products, has a positive effect in changing the body during weight loss.

But also such a diet is useful for the following:

Common protein diets. Their principles for the use of protein foods

There are many types of diets, and some of them necessarily include protein foods with a high protein component or are completely built only on protein foods.

The protein diet mainly includes:

A fish;
Lean meat;
Milk;
Low-fat cottage cheese;
Cheese with a fat content of not more than 25%;
Soy products (milk, cottage cheese).

Diet plan according to Dr. Dukan

The Dukan diet includes 4 phases and stages:

In addition to performing 4 phases, the Dukan diet consists in following the rules:

Plentiful drinking (1.5 liters per day);
Daily use of bran;
Morning exercises;
Daily outdoor walk.

Diet Haley Pomeroy - lose weight without starvation

This diet is aimed at accelerating metabolism. Diet from Hayley Pomeroy consists of a special nutrition program in which a person loses extra pounds without abstaining from food, removing fat cells in a natural way.

This diet includes a fully scheduled menu for each day and a list of products of each phase that are allowed to be consumed.

Atkins Diet

The Atkins diet is based on reducing carbohydrate intake, due to which the body can gain fat reserves.

As with many diets, the Atkins diet requires plenty of fluids. Avoiding high-carbohydrate foods, Atkinson believes, will significantly reduce your calorie intake.

Eating a carbohydrate-free diet can have a noticeable effect on the body., because dizziness, weakness and headaches may appear. These symptoms disappear after a while and the body is already adapting to the changes.

Protein rich recipes for weight loss

What dishes can be prepared from protein products? It should be not only healthy, but also tasty food.

Cottage cheese casserole

Ingredients:

Recipe:

Combine cottage cheese, egg yolks, sugar and vanilla, then add the remaining ingredients and beat with a mixer until smooth.
Beat egg whites until white and add to batter.
Post it all to silicone mold oiled.
Cook for 30-40 minutes in an oven preheated to 180-200 ° C.

Red fish with spinach cooked in an omelette

Ingredients:

Recipe:

In a bowl, beat the egg, add sour cream, salt, add defrosted and chopped spinach.
Cut the fish into pieces, salt and pepper.
In a silicone mold, lubricated butter Pour the resulting mixture, and put the fish in the center.
Place in the multicooker basket and steam for 15 minutes.

Protein is involved not only in the formation of muscle tissue and promotes weight loss, it also plays a significant role in the structure of the skeleton.

Protein deficiency significantly affects the nitrogen balance, the body “feeds” on its own tissues, which is why it is so necessary in the diet of every person.

This video will tell you what protein foods are, what foods they are, a list of protein foods and much more.

In this video, you will learn how to choose protein products for weight loss.

Proteins are complex organic compounds that consist of amino acids, including both essential and non-essential ones (lysine, threonine, tryptophan, and others). The latter are not synthesized in the human body, they can only be obtained with food. Depending on the individual features body and body weight each has a different protein requirement.

The value of protein food

Protein is one of the main components necessary for the normal functioning of the body. It consists not only of muscle tissue, it is part of the bones, tendons, muscles, skin, nail plates, hair and all internal organs.

He is involved in various chemical reactions and metabolic processes, while performing a huge number of functions: protective, structural, contractile, transport, and others. Also, with their help, fermentation, biosynthesis and decomposition of various substances occur.

This is very important, since both a deficiency and an excess of this component are harmful to the body. Excess protein can provoke the development of diseases of the liver, kidneys and diabetes. Its deficiency reduces the overall tone, reduces muscle mass, depletes all organs of the body, resulting in premature aging.

Since a certain part of the protein must enter the body from the outside, then great importance in this case, it has the correct selection of protein foods. It is the main source of 9 essential amino acids, without which normal human life is impossible.

Since they do not have the ability to accumulate in the body, a full-fledged intake of protein should be daily. Of particular importance is a sufficient amount of protein food for pregnant and lactating women, as well as children.

Animal protein

Animal protein is more valuable than vegetable protein. It is whole, that is, it contains a full complex of amino acids. With a normal diet, it should be 40% of all food consumed per day.

Meat

Almost all types of meat contain a large amount of protein, a huge number of useful substances, including zinc, iron, phosphorus and B vitamins. The disadvantages of meat include the fact that it contains "bad" cholesterol and fats. If you regularly exceed the allowable daily intake of its consumption, then there is a risk of diseases of the cardiovascular system, obesity and other health problems.

In order to properly compose your diet, you need to know about the properties various kinds meat and the amount of protein in 100 grams of the finished product:

Beef(protein - 18 grams). The most useful is boiled lean beef, as it is very well absorbed. It is considered dietary meat, which is recommended to be eaten no more than 3 times a week. This will help to saturate the body not only with proteins, but also beneficial substances and improve blood circulation.
Chicken(protein - 24 grams). Chicken meat is recommended to be steamed or baked in foil. In this case, it will retain the largest amount of vitamins, macro- and microelements. Regular consumption of this type of meat will serve as a prevention of atherosclerosis, polyarthritis, diabetes, heart attack and stroke. Such protein foods will be useful for pancreatitis.
Turkey(protein - 25.5 grams). Dietary turkey meat is low in calories and contains a small amount of cholesterol. In terms of the content of useful elements, it surpasses other types of meat. Nutritionists recommend including boiled turkey in the menu of children, pregnant and lactating women to saturate the body with vitamins and minerals. For older people, its use allows you to maintain clarity of mind. Also, this meat is considered a good protein food for diabetics.
Rabbit(protein - 22 grams). Rabbit meat has a number useful properties. It contains a huge number of components that heal the body, cleanse it of toxic and radioactive substances and serve as a prevention of many diseases. Rabbit protein is absorbed almost completely, while from other types of meat only 60%. This type of meat, as a lean protein food, is good for weight loss.

Other popular types of meat contain less protein per 100 grams of product:

Pork- 19 grams;
Lamb, duck, goose- 16 grams.

by-products

Beef, pork and lamb by-products contain an equal amount of protein. They contain a small amount of fat, so they are well suited as a protein food for diets.

The most valuable of them include:

Liver- 18 grams;
Scar- 16 grams;
A heart- 15 grams;
Lung- 15 grams;
Language- 14 grams;
kidneys- 13 grams.

Unlike some types of meat, offal is easily digested. In addition to protein, a large number of vitamins and minerals, they contain a sufficient amount of collagen. Therefore, they are often included in the menu of various therapeutic diets.

Sausages

It is difficult to say how much protein is contained in certain sausages, since at present their composition is very diverse. It can only be noted that sausages prepared in accordance with established quality requirements should contain the following amount of protein in 100 grams of the product:

boiled- 10-15 grams;
Raw smoked, smoked- 15-17 grams;
Semi-smoked, boiled-smoked- 13-16 grams;
Dry-cured- 17-21 grams.

Sausages cannot be attributed to healthy dietary products, so they should be consumed in moderation, and in case of health problems, only after the approval of a nutritionist.

A fish

It is an excellent source of animal protein. The most useful is oily fish, which contains a wide range of vitamins and minerals. These substances are essential for maintaining the normal functioning of the body. Fish protein is much easier to digest than that found in meat.

freshwater fish(protein - 12-21 grams). Some types of river fish have juicy and tender meat, but they are inferior to marine species in terms of the amount of protein and nutrients. The most valuable river representatives include: burbot, carp, pike, river trout, sterlet, pike perch and carp.
Sea fish(protein - 15-23 grams). It contains a little more protein than river water, it is enriched with iodine, selenium and polyunsaturated fatty acids (Omega-3, Omega-6). It is these substances that help strengthen the cardiovascular system, normalize blood pressure, relieve inflammation and block the growth of neoplasms. Therefore, you need to regularly include dishes from tuna, sardines, herring, mackerel, salmon and sturgeon in the diet.

Seafood

Some seafood contains no less protein than fish. In addition, they are not inferior to it in terms of the number of valuable substances, and, accordingly, bring equivalent benefits to the body. For seafood with the largest number protein per 100 grams of product can be attributed to:

Shrimps- 21 grams;
Lobsters, squids- 19 grams;
Sea scallops, lobsters- 18 grams;
Krill- 17 grams;
Crabs- 16 grams;
Octopuses- 14 grams;
mussels- 12 grams;
Trepang- 11 grams.

Eggs

Egg (protein - 13 grams). Chicken and quail eggs are a natural source of protein, and the yolk contains vital important vitamins, macro- and microelements. The product helps to remove excess fats and cholesterol from the body.

Eggs strengthen the heart muscle and bone tissue, restore the structure of hair and nails. In addition, their use gives a powerful boost of energy. Experts recommend eating 1 egg daily or several 2-3 times a week.

Dairy products

Dairy products contain whey proteins and casein. Whey proteins are very quickly and easily absorbed, instantly saturating the body with useful substances. Casein, on the contrary, is digested for at least 6 hours, which allows you to create a long-lasting feeling of satiety. This is especially important when losing weight.

The highest amount of milk protein per 100 grams is found in the following products:

Hard cheeses- 20-38 grams;
Brynza- 15-18 grams;
Cottage cheese - 14-18.

Other common dairy products (milk, kefir, sour cream, curdled milk, yogurt) contain a small amount of protein from 2 to 5 grams.

Vegetable protein

Plant protein usually does not contain all the required amino acids and therefore is not as valuable as animal protein. It can be attributed to lean protein foods.

Soy and other legumes

All legumes contain vegetable protein, nutrients and a small amount of fat. Their use reduces blood pressure and cholesterol in the blood, regulates bowel function. There is little protein in these cultures in fresh form, its amount increases after their drying.

If we consider the content of this substance in 100 grams of dried product, then its mass will be as follows:

Soya- 37 grams;
Lentils- 34 grams;
Mash- 23.5 grams;
Beans- 21 grams;
Peas- 20.5 grams.

Flour

The flour also contains vegetable protein, but only in smaller quantities. Moreover, most of this substance, as well as vitamins and minerals, will be in low grades of this product. This is due to the fact that they contain part of the grain shell, which contains useful components. The amount of protein per 100 grams of product is as follows:

Wheat flour- 10-12 grams;
Rye flour- 7-11 grams.

cereals

Cereals must be present in the daily diet. Side dishes and other dishes prepared from them have a beneficial effect on the state of the digestive system. Particularly useful of them will be those in which the shell of cereals is preserved. Protein ratio per 100 grams of product:

Buckwheat- 12.6 grams;
Millet- 11.5 grams;
oatmeal- 11 grams;
Semolina, barley- 10 grams;
Barley- 9.5 grams;
corn- 8.5 grams;
Rice- 7.5 grams.

Often people who have undergone serious illness or surgery use this protein food to gain weight.

Vegetables and greens

The usual vegetables (tomatoes, cucumbers, eggplants and others) contain very little vegetable protein from 0.5 to 2 grams per 100 grams of fresh product. Protein leaders in this category include:

Garlic- 6.5 grams;
Brussels sprouts- 4.8 grams;
Broccoli- 3.5 grams;
Spinach- 3 grams;
Kohlrabi- 2.8 grams;
Potato- 2.4 grams.

From greens, preference should be given:

basilica- 5.5 grams;
Petrushka- 3.7 grams;
cilantro- 3 grams;
dill- 2.5 grams.

nuts

They are quite useful, but at the same time a fatty product. Therefore, you should not eat them more than the daily allowance. Moderate consumption of nuts enriches the body with useful substances, cleanses of toxins and toxins, strengthens various organs and systems, and also creates a feeling of fullness for several hours.

Despite the high calorie and fat content, with the right approach, nuts can become a protein food for weight loss.

Seaweed

Although they contain a small amount of protein, due to the chemical composition of this product, its regular use has a tonic and antioxidant effect on the body, energizes, helps prevent premature aging and maintain a good memory for a long time.

All seaweeds have anti-inflammatory, antibacterial and antiseptic properties. Their use helps to relieve various kinds of inflammation.

If we consider the product in dried form, then in 100 grams there will be a fairly large mass of protein:

Laminaria (seaweed), spirulina- 90 grams;
Ulva ( sea salad), bladderwrack- 70 grams;
Porphyra (red sea lettuce), lithotamnia- 60 grams.

Mushrooms

Have a balanced chemical composition, but at the same time their protein is absorbed by no more than 70%. They are a rather difficult to digest product. Doctors recommend eating them in moderation, especially for people with diseases of the gastrointestinal tract and liver.

In some cases, mushrooms can be replaced with mushroom powder, which is made from dried mushrooms. In this case, there will be no problems with digestion, and protein will be absorbed by 90%. Fresh mushrooms contain a small amount of protein per 100 grams of product:

Champignon- 4.3 grams;
White mushroom- 4 grams;
Oilers- 3.4 grams;
Aspen mushrooms- 3.3 grams;
Truffles- 3 grams;
Milk mushrooms- 1.8 grams;
Chanterelles- 1.6 grams;
Honey mushrooms- 1.2 grams.

Dried fruits

When used correctly, it is quite healthy sweets. They are very rich in vitamins and minerals. Thanks to this, they contribute to the normalization of the activity of all systems and organs of the body, saturate it with useful substances, improve the condition of the skin, hair and nails and are the prevention of various diseases.

dried bananas- 45 grams;
Dried apricots- 5 grams;
figs- 3 grams;
Prunes, pear- 2.5 grams;
Dates, raisins- 1.8 grams.

Seeds

The beneficial substances contained in the seeds have a beneficial effect on the body as a whole, strengthening it and increasing the overall tone. With their help, you can prevent the development of many diseases. By the amount of protein, they all surpass any meat and fish products:

Pumpkin- 29 grams;
Sesame- 25 grams;
Sunflower- 20.3 grams;
Linen- 15 grams.

Seeds are a high-calorie product, so do not get carried away with them. It is better to add them to culinary dishes and pastries.

All of the above products can be added to the list of protein foods for muscle growth.