What is Protein?
Protein is the main building material in the human body, and, in combination, also one of the main macronutrients. Proteins are divided into two types: animal protein and vegetable protein.
Why Does the Body Need Protein?
It replenishes energy reserves and serves as a building material for muscles.
Protein cannot be postponed “for later”, its supplies are constantly needed to replenish. Deficiency of protein leads to the loss of its own proteinaceous tissue. The usual daily protein norm is from 0.8 to 1.5 g protein per 1 kg of body weight. But this figure is relevant only for ordinary people, athletes and people engaged in fitness, in view of their big physical loads, need much more protein.
The Best Sources of Protein
Protein, obtained from eggs, has the highest digestibility and helps to form the tissues of the body. In addition, eggs are rich in choline and vitamins B12, D – substances important for maintaining the overall level of energy and its reserve in the cells of the body.
“In one portion of cottage cheese (150g) there are about 25 grams of protein and 18% of the daily calcium intake,” says the well-known nutritionist Jim White. In addition, the cottage cheese is rich in casein, a slowly digestible protein that blocks the feeling of hunger for several hours.
Bird meat should be the basis of the protein diet. It contains less saturated fats than most other meats and about 40 grams of protein in one breast (20 g of protein per 100 g of meat). Nutrition specialists advise choosing white meat as often as you can to consume fewer calories.
Whole-grain products are healthy and include much more protein than products from ordinary flour. For example, bread from the wheat flour of the first grade contains 7 g of protein, and whole grain wheat bread – 9 g of protein per 100 g of product.
More importantly, whole-grain foods provide the body with fiber, are useful for the heart and help control weight.
Among the most useful fish, we want to mention salmon and tuna. One portion of the 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 fat in the body, it is also worth including in your diet of salmon dishes: it contains only 10-12 g of fats, saturated and unsaturated. Nutritionists advise eating fish twice a week in baked or fried form.
Beans contain a lot of protein and fiber, useful for the work of the heart. In addition, it is an excellent source of vitamin B. Choose beans, lentils, soy, and peas. 100 g of peas contains 23 g of protein, in beans – 22 grams, and in soybeans – 34 grams of protein.
Greek yogurt can serve as breakfast, a snack or an ingredient for different dishes. Compared with conventional yogurt, there is almost twice as much protein in Greek one: instead of 5-10 g in one serving of conventional yogurt, greek one contains 13-20 g. In addition, there is quite a lot of calcium in Greek yogurt: 20% of the daily rate.
Nuts are known as a product rich in useful unsaturated fatty acids, but they also contain a lot of protein. In addition, according to a study published in 2013 in the New England Journal of Medicine, people who eat a handful of nuts per day are 20% less likely to die from various ailments.