High-protein foods are indispensable for a healthy diet and are of great importance for muscle building and optimal metabolism. High-protein foods bring with them a whole range of advantages.
Accordingly, protein is not only an important factor in exercises but also in terms of the weight loss project: especially in the context of low-carbohydrate diets, also called low carb, protein supply plays a crucial role.
An egg contains many minerals, including calcium, phosphorus, iron, and potassium. In addition, all vitamins – except for vitamin C – are included. Even the high-quality protein, which the body can almost completely utilize, speaks for the breakfast egg. The German Society for Nutrition (DGE) recommends two to three eggs a week.
Protein content :6 grams of protein per medium egg.
Lean quark contains not only less than one percent fat per 100 grams but also a large amount of calcium. Delicious and varied recipes with lean quark can be found here!
Protein content:13 grams of protein per 100 grams of quark.
The particularly creamy and firm variant of the normal yogurt is above all lower carbohydrate and contains more proteins. However, Greek yogurt also contains about ten percent fat per 100 grams.
Protein content: Depending on the manufacturer, eight to ten grams of protein per 100 grams of yogurt.
In addition to healthy protein, milk also contains a high content of calcium. There are also vitamins A, B, C, D and E. Here you will find out why whole milk is the better option compared to low-fat milk!
Protein content: Three grams of protein per 100 grams of milk.
The fine chicken meat is very low in fat and provides a lot of protein. When preparing, however, you should always make sure to go through the meat, otherwise, there is a risk of salmonella infection.
Protein content:23 grams of protein per 100 grams of chicken breast.
Parmesan is a real nutrient bomb. One serving (30 grams) already covers one-third of the daily calcium requirement and the contained vitamin D additionally promotes absorption!
Protein content:35 grams of protein per 100 grams of cheese.
Beef contains important minerals like iron, zinc, and selenium. There are also vitamins A, B, and C. In lean muscle meat, the fat content per 100 grams is between one to three percent.
Protein content:Approximately 28 grams of protein per 100 grams of lean beef.
The trout do not contain as many omega-3 fatty acids as saltwater fish, but is very low in fat and provides a lot of protein.
Protein content:24 grams of protein per 100 grams of fish.
Salmon contains a large amount of omega-3 fatty acids in addition to protein. These support the cardiovascular system and have an anti-inflammatory effect.
Protein content:20 grams of protein per 100 grams of salmon.
Shrimp contain extremely little fat and all the more good protein. Pay attention to the quality of the shrimp when buying: Fresh and high-quality shrimp smell pleasant and are not slimy.
Protein content: 19 grams of protein per 100 grams of shrimp.
The top 10 High Protein Foods For Vegetarians
Here is the list of top 10 high protein foods for vegetarians:
is gluten-free, contains lots of fiber, minerals (especially magnesium, phosphorus, iron, and zinc) and valuable vitamins – oats have the highest levels of vitamin B1 and B6 among all grains.
Protein content: 13 grams of protein per 100 grams of oatmeal.
Almonds are wrongly banned because of their high-fat content because the nuts contain not only valuable fiber and proteins but also B vitamins, vitamin E and beta-carotene.
Protein content:21 grams of protein per 100 grams of almonds.
3. Pumpkin seeds
These are like all seeds and nuts, have high-fat content, but most of all they contain healthy unsaturated fatty acids that protect the heart, blood vessels, and brain. These can also collect points in terms of fiber: 100 grams deliver almost one-third of the daily recommended intake.
Protein content:25 grams of protein per 100 grams of pumpkin seeds.
In addition to the high protein content, chickpeas also contain six milligrams of iron per 100 grams and over 124 milligrams of calcium.
Protein content:20 grams of protein per 100 grams of chickpeas.
5. Red Lentils
Red lentils have a positive effect on the blood sugar level, contain hardly any fat, but all the more fiber and proteins. 100 grams of red lentils already cover a third of the daily requirement of fiber.
Protein content:21 grams of protein per 100 grams of lentils.
Broccoli is a very healthy vegetable. In addition to the high content of vitamin C, calcium and potassium, it should also have a cancer-inhibiting effect.
Protein content:Three grams of protein per 100 grams of broccoli.
Quinoa is not only an important protein source for vegetarians and vegans, but it also contains essential amino acids, iron, and magnesium.
Protein content: 13 grams of protein per 100 grams of quinoa.
Spinach is rich in beta carotene, vitamins C and E, manganese, magnesium, and folate, as well as antioxidants that have an anti-inflammatory effect in the body.
Protein content:Three grams of protein per 100 grams of fresh spinach.
Soybeans are cholesterol-free and high in fiber, promote digestion and reduce high blood pressure and blood lipid levels. The dry product contains most proteins.
Protein content:24 grams of protein per 100 grams of dry soybeans.
10. Wheat germ
Wheat germs contain not only the vegetable protein but also a large amount of vitamin E and folic acid. Folic acid is especially important for our nerves, blood formation and during pregnancy.
Protein content:Proud 32 grams of protein per 100 grams of wheat germ.
What Is A High Protein Diet
A high-protein diet is good for the heart, supports the immune system, helps build muscle and accelerates metabolism and fat burning. When building muscle, it makes no difference to the body whether the proteins are of plant or animal origin.
In general, however, vegetable protein sources contain more essential amino acids and fiber, making them healthier.
What Are The Most Protein Rich Animal Foods
The most protein-rich animal foods are
Parmesan cheese with 35 grams of protein per 100 grams of cheese
lean beef with 28 grams of protein per 100 grams of meat
trout with 24 grams of protein per 100 grams of fish.
What Are The Most Protein Rich Plants Foods
The most protein-rich plant foods are
A wheat germ with 34 grams of protein per 100 grams
Pumpkin seeds with 25 grams of protein per 100 grams of kernels
Soybeans with 24 grams of protein per 100 grams of dried soybeans.
How much protein do we need?
Adults should consume 0.8 grams of protein per kilogram of body weight per day
Breastfeeding the figure is about 1 to 1.5 grams per kilogram of body weight
Athletes at two grams per kilogram of body weight.
The amount of protein the body needs to build muscle varies from person to person, says dietitian and fitness coach Benjamin Foks : “There are many opinions, and it depends on the training stimulus for performance-oriented athletes and fitness athletes with four or more I recommend one to two grams per kilogram of body weight per week, some trainers recommend more, but of course, there are other recommendations in bodybuilding. ”
By the way, it makes no difference for the muscle building whether the proteins are of animal or vegetable origin. Both types promote equal muscle growth. However, vegetable protein sources often contain more essential amino acids and fiber than animal ones.
What is protein and why are protein foods so important?
Proteins, including proteins, called among the most essential nutrients, their basic structure form 20 different amino acids.
Of these 20 amino acids, nine are essential and must be ingested through the diet. The other 11 amino acids are not essential or semi-essential and can be produced by the body itself.
It is recommended, however, to absorb all amino acids in sufficient quantity with the food. Proteins form the basis of the structure of skeletal muscle, they are the most important component of most enzymes and can be used as an energy source when needed.
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Are high protein diets safe?
The study is the latest in questioning the safety of high-protein diets, and there is growing concern that such diets can damage the kidneys. In fact, the British Dietetic Association listed the Dukan weight loss diet as the most avoidable diet between 2010 and 2012.
Dr. Dukan himself was even banned from practicing medicine in his native France; Dukan also warned of the side effects of the high protein diet. These include vitamin and mineral deficiencies, bad breath, constipation and lack of energy.
A 2012 study also found that 80% of people who took the Dukan diet returned to their body weight before slimming within three years, and such weight fluctuations are known to increase the risk of high blood pressure, diabetes and heart disease.
Does protein make you full?
A new study shows that a protein diet will make your feelings of fullness faster. To a certain extent, people who lose weight will increase their intake of meat and other protein-rich foods because they believe that a protein diet can make them feel fuller and thus reduce overall food intake.
Scientists have analyzed a large amount of research data and found that protein can stimulate the release of satiety hormones in the body. Therefore, when the protein content is rich, the body’s satiety will be more intense. However, although protein can help dieters feel full.
Does protein make you fat?
Sugars and fats are the main nutrients that cause the body to gain weight.
After digestion, the protein is broken down into amino acids, which are then absorbed by the body for normal metabolism. Therefore, protein does not cause obesity.
In addition to the special processing of chemical products, the food we usually contact contains a variety of nutrients. Foods with high protein content will also contain other nutrients such as fat. Excessive use will lead to weight gain due to accumulation of fat and other ingredients.