In fact, why you need high protein foods in your diet?
What do you want?
Option 1: If you train and want to gain muscle…
..you need to eat at least 2.2 grams of high quality protein per kilogram of active weight. The more the better.
Your active weight is your weight without fat. If you are 100 kg. with 30% subcutaneous fat, consider protein 70 kg.
That is, you should be taking around 140-150 grams of protein per day. I would insure myself with 20 – 30 gr. On top – 180 gr.
Protein is the backbone of the diet, it:
• Repairs and builds new muscle cells;
• Builds tissues in the body;
• Builds red blood cells;
• Builds hair, nails, etc. etc.;
It is always better to eat more protein than less
It is not a priority for the body to allocate protein for muscle building.
The first is the replacement of dead organ / tissue cells, the creation of red / white blood cells, etc. For the muscles, whatever remains. So you should eat your high quality protein should be in excess. Even on a training day, it is best to eat 40-50 grams of high protein foods on top.
Option 2: If you don’t train …
Then .8 – 1 g per kilogram are sufficient.
However, I recommend that you eat more. More protein in the belly, less space for junk food. If you are on a high protein diet you will notice that you have more energy. Focus. Power. This is because protein goes hand in hand with fat.
The fats are:
- The best source of energy – 1 g fat = 9 calories;
- Participate in the synthesis and regulation of hormones in the body;
- Satisfy – eat less, get in a calorie deficit and lose weight;
In fact, I got the fat out of my stomach by eating more of them. So let’s talk more in another post.
Let’s start with top protein-rich foods …
High protein foods from animals
Don’t even consider throwing the yolk.
Most useful in the egg:
are in it.
Don’t look for “superfoods” from any forest in the Amazon. Go to the store and get your eggs.
On average, you have 7-8 grams of high quality protein in one egg.
Egg protein is almost 100% absorbed. There is no better than him. I think eggs should be the backbone of your diet if you want to gain or lose weight. Some constantly whine and “warn” me about how dangerous and how bad their cholesterol is. For years I’ve been eating 10-15 eggs a day.
Cholesterol (and my overall health) is perfect.
Liver (Beef liver) – the best protein rich food
Liver is the best high protein superfood.
Thousands of years ago, the liver of a killed animal (in exotic parts of the world by a killed person) was reserved for the best hunter or leader of the tribe.
The liver always ate it first until it was fresh. Sometimes raw, while still warm, saturated with blood. They used to think that when you eat the organs of your enemy, you become stronger.
They thought you were absorbing his energy.
The liver is full of protein, iron and hemoglobin, which gives strength and endurance so that they were not far from the truth.
I guarantee you that it is. I trained as a student. I ate liver 2-3 times a week before training. I have never felt such an influx of energy and power.
See what’s in this 100g of this bad boy:
• 80% of the recommended daily dose (RDI) of Iron: of the RDI, or 35% for women of menstruating age. Iron is another essential nutrient that helps carry oxygen around the body. Iron in the liver is heme iron, the kind most easily absorbed by the body (6, 7Trusted Source).
• 3 400% RDI of Vitamin B12. Vitamin B12 is related to energy levels, red blood cell formation and DNA.
• 860-1,100% RDI of Vitamin A: Vitamin is linked to good eyesight and the immune system. Helps the heart and lungs to function normally.
• 210-260% RDI of Vitamin B2 (Riboflavin). Key to cell development. Riboflavin helps to convert food into energy. Helps with muscle cramps. Problems with Acne, etc.
• 65% RDI of Folate (B9): Folate is involved in cell growth and DNA formation. Also contributes to maternal tissue growth (during pregnancy) and normal amino acid synthesis.
It also contains Vitamin A, Vitamin C, Vitamin B6, calcium and magnesium.
If you don’t eat liver, you can check out Multivitamins with Iron. Everything is listed + more in one small tablet. (product link)
One of the activities of the liver is to store vitamins, which is why there are so many of them.
You literally eat up the body’s coffers.
Fraction is a high quality protein food and provides all of the essential amino acids.
The liver is also low in calories (but high on protein food) – 100 g = 175 calories. It is also full of beneficial nutrients and satiation.
There is no other meat that comes close to it.
Protein (per 100 g): 25-28 g.
Whenever I don’t have time (or don’t care) I buy or bake a whole chicken.
1.5-2 kg of chicken brings me all the protein I need. Chicken is high in protein (25-28 g / 100 g) low in fat (14 g) and has no carbohydrates (0 g)
Ideal if you want to lose or lose weight.
Chicken is also a very good source of selenium, phosphorus, vitamin B6, vitamin A, niacin, magnesium and calcium.
Most prefer skinless chicken breasts. They are richer in protein (31 g per 100 g) and lower in fat (3.6 g per 100 g).
Frankly, the difference of 5-10 grams of fat seems to me quite small (and the toasted spicy skin is irresistible). The problem with calories comes from the cooking itself. If you add fat, sauces, or toppings (especially high in carbohydrates) then the calories go out of control.
Avoid chicken from fast food chains – breaded, fried, etc.
In fact, avoid any meat from them:
• The meat itself is loaded with chemicals and hormones;
• Before frying, garnish with flour and add unnecessary calories;
• The meat is deep fried and has tons of excess fat;
Cook your chicken as simply as possible, roasted or cooked with spices and minimal fat
I recommend that you cook your chicken as simply as possible – in a pan in the oven only with salt and a mixture of fat and water. However, it should not burn.
If you cook (or buy) roasted skewers, there is nothing to worry about. Fat is not used.
Another way is to grill it. Again, the fat is at a minimum. While baking, you can also put grilled vegetables – onions, peppers or potatoes.
It’s fast and really delicious.
Protein (per 100g): 30g
Eat fish for a healthy heart and muscle.
Besides being 30 per 100 protein, tuna is full of Omega 3 and 6 fats. Omega fats help the cardiovascular system:
• May increase omega 3s in the red blood cell membrane;
• Omega 3 is associated with improved regulation of blood pressure;
• Reduces the risk of artery “clogging”;
• Rich in Vitamin D, Vitamin B12 which are also associated with potential benefits to the cardiovascular system;
• Contains magnesium and potassium. Contribute to healthy blood flow and heart function, especially with respect to well-regulated blood pressure;
Eat 2-3 times a week fish for 3-4 months and you get the benefits above.
If you can’t, take Omega 3,6,9 fat as a supplement – https://synthealthcare.com/supplements/omega-fats-oils/
The tuna also has Vitamin B1, B2, B3, B3 (niacin equivalent), B6, Choline, Folate, Vitamin C, Pantothenic Acid, Vitamin A, Vitamin D, Vitamin E, Vitamin K and more.
Tuna fish has almost no fat but is rich in protein. Low-calorie food, ideal if you’re on a fat-burning and lean-muscle regimen.
Honestly, I have no faith in canned tuna. I have no idea what they are doing at the plant and how long it has been left.
It’s best to buy fresh fish from a trusted fish shop. Prepare it yourself – grilled, foil-baked, baked in a vegetable tray is perfect.
Protein (per 100g): 20g
Salmon looks like tuna. It is rich in protein. Rich in omega fats. Filled with vitamins and minerals. And it’s pretty tasty.
The difference is that there is more fat and more calories in this high protein foods.
Salmon is the perfect source of omega 3 fatty acids EPA and DHA. In 100g you have 2.6 grams of long-chain omega-3 fatty acids
Omega 3 fat essential. The body cannot produce them alone, so you have to supply them with food.
Like tuna, salmon is rich in B vitamins – Vitamin B1 (thiamin): 18% of the RDI, Vitamin B2 (riboflavin): 29% of the RDI, Vitamin B3 (niacin): 50% of the RDI, Vitamin B5 (pantothenic acid): 19% of the RDI, Vitamin B6: 47% of the RDI, Vitamin B9 (folic acid): 7% of the RDI, Vitamin B12: 51% of the RDI.
Like other fish, it is a good source of selenium, Potassium and Astaxanthin.
Potassium, helps control blood pressure and prevent excess fluid retention. Selenium Is a mineral involved in protecting bone health and improving thyroid function.
Astaxanthin is a powerful antioxidant benefits heart, brain, nervous system and skin health.
Cod (Atlantic cod)
Protein (per 100g): 19g
Cod is a low-calorie, protein-rich meal. In 100 g there is 20 g protein, 1 g fat and 0 g carbohydrates.
Fever is rich in vitamins A, E, B3, B6, B12. It is also rich in Choline (folate), selenium, magnesium, phosphorus, calcium and potassium. It also contains iron, manganese, phosphorus, zinc and more.
(click here – https://www.nutritionvalue.org/Fish%2C_raw%2C_Atlantic%2C_cod_nutritional_value.html)
Unlike oily fish, cod is not so rich in omega fatty acids.
At 100 grams, there are only 1 gram of them.
(In fact, we have cod liver supplement – https://synthealthcare.com/cod-liver-oil-1000mg-90-soft-gel-capsules/)
It is best to combine fat cod (salmon / tuna) with your diet or take Omega 3,6,9 supplements.
Always eat after heat treatment
In almost all fish there are parasites. Parasites can cause diarrhea, abdominal pain and muscle pain.
Unless it is deep frozen, always bake / fry the cod before eating.
High protein foods from dairy products
I eat cheese from cow’s milk.
Contains 25 g protein (per 100 g). 2 pieces of 100 g and 50% of your daily dose of protein. In addition to protein, the cheese is rich in calcium, phosphorus, zinc, vitamin A, vitamin D, vitamin B12, potassium and more.
If you have lactose intolerance, eat aged cheeses such as Cheddar and Swiss. Lactose is either very little or no and is tolerated by the body.
Cheese is a calorie meal – 400 kcal per 100 g. Be careful with the amount if you lose weight.
Bulgarian Yellow Cheese (kaschkaval)
Protein in 100 g: 25 – 30 g (depending on brand)
Pronounced [kɐʃkɐˈvɑɫ] In Bulgaria, kashkaval is made from cow’s milk and is known as kashkaval “Vitosha”.
In Western Europe and North America it is known as yellow cheese. In Eastern Europe – Bulgaria, Serbia, Romania, Moldova, Russia, etc. is known as kashkaval.
It is quite popular in Israel as well.
The difference is that the yellow cheeses in Western Europe / North America have holes, while in the Bulgarian cheese there are none. In fact, if there are holes in the Bulgarian cheese it is considered poor and that the sanitary standards are not respected.
In addition to being rich in protein and fat, the protein in yellow is almost completely absorbed by the body – 98.5%!
It is also rich in Vitamin A, Vitamin B and calcium.
I hardly need to explain to you the taste of yellow cheese. I’ll share with you my recipe for cheese and cheese omelettes.
Cheese omelette and grated cheese
Mix 5 eggs with 200 g white cheese.
Add spices to taste. As soon as you remove the omelette, grate 150-200 gr. Kashkaval.
When melted on the omelette, the view (and smell) becomes irresistible.
Keep in mind that if you eat one such omelette, you won’t even think about food in the next 5-7 hours. I recommend eating it before your workout. Gives tremendous energy and strength to the hall.
I say again, be careful with the quantities. Eat easily, but then it hurts your stomach. It is best to divide the omelette into 2-3 parts and eat it in 2-3 hours.
Ham pizza with ham and grated cheese
Stir 7-8 eggs with cheese.
Pour the contents into a Teflon pan. Put in preheated oven at 150-200 degrees. When it begins to tighten, add slices of ham (or other meat).
It is best to bake a good omelette first. If you have to turn it around, it’s easier. When it is well-roasted, place the meat.
3-4 minutes before it’s done, remove the pan and grate the cheese.
Boil back for 3-4 minutes until the cheese is melted and done.
If you do, you can also put pickles, corn, tomatoes, etc. It’s like pizza.
Again, this is pretty heavy food. Eat a little. However, with one pan (and one cook), you cover your daily protein needs.
High protein foods from plants
Peanuts are cheap and high on protein foods.
I love them because they are:
• Useful (unless you are allergic to them, de) – contain Biotin, Copper, Niacin, Folate, Manganese, Vitamin E, Thiamine, Phosphorus, Magnesium, etc .;
• Calorie – Peanuts are high in fat, protein and provide energy. I’m on a high fat and high protein diet – peanut is perfect for me;
• Cheap – peanuts and peanut oil are a cheap and quality source of vegetable protein;
• There is nothing to prepare for them. You buy and eat them on the way;
Ideal for pre-workout shakes
My pre-workout shake recipe …
100 – 150 gr. Of peanuts and one cup of yogurt go into the shaker. I click the button 5-6 times and I’m ready.
The neck contains:
• 40 – 45 g protein (about 30-35 g protein is from peanut, the rest is from milk);
• 75 – 85 g of fat;
• 15 grams of carbohydrates;
Everything you need to survive with leg training.
If you like, you can also add a dose (25-30 g) of protein.
Tip: Adding a dose of protein also adds some water. The neck becomes more fluid and easy to drink.
Loose only roast.
Another tip – keep almonds in airtight containers. Protect them from moisture and light.
Along with protein, almonds are also rich in Vitamin B1, Vitamin B2 (riboflavin) and Vitamin B9. They are extremely rich in Vitamin E (240% above the daily limit);
They are rich in calcium, iron, magnesium, copper and zinc. A good source is also fiber.
They are hard. If you don’t like hard nuts, grind them and add to muesli, nuts, ice cream or protein shake. It gets pretty tasty and satisfying.
Like peanuts, when I’m outside and I have nothing to buy I buy almonds and eat them on the street.
Better than junk food.
Protein (per 100g): 16.9g
Nuts are another popular and protein-rich food.
Every 2nd fitness youtuber has at least 176 videos with some nuts recipe. My problem with nuts is that they have a lot of carbohydrates – 66g / 100g are easy to eat and you go beyond macros.
My daily limit is 100 grams of carbohydrates per day. 66 g carbohydrates are a handful of nuts.
But you may be more disciplined than I am and master yourself.
Anyway, the nuts are delicious, healthy, rich in protein. They are also rich in vitamins and minerals – manganese, phosphorus, copper, Vitamin B1, iron, selenium, magnesium and zinc.
Whole oats are rich in antioxidants that may provide various health benefits. Their main plant compounds include:
• Avenathramides. Only found in oats, avenathramides are a family of powerful antioxidants. They may reduce inflammation in your arteries and regulate blood pressure (34Trusted Source, 35Trusted Source, 36Trusted Source).
• Ferulic acid. This is the most common polyphenol antioxidant in oats and other cereal grains (12, 37).
• Phytic acid. Most abundant in the bran, phytic acid can impair your absorption of minerals, such as iron and zinc (12, 38Trusted Source).
Nuts are 11% fiber.
Satisfy and help regular stomach. Believe me, if you are on a high-protein diet, regular diet and stomach are pretty important.
Is there gluten in the nuts?
The avenin high protein is related to wheat gluten in the nuts.
However, pure oats are considered safe for most people with gluten intolerance.
Some of my favorite nuts recipes
Like I said, I’m not a big fan of them, but sometimes I do.
Most often I eat them with warm milk and honey. I heat the milk, pour it on the nuts and wait for it to drink. I add 1-2 tablespoons of honey, squeeze half an orange and eat.
My other favorite recipe is to mix them with yogurt. It gets really fast. You can also make a milk shake with nuts. It gets up in 1-2 minutes and you can drink it outside.
Peas – another high protein foods from mother nature
Protein (per 100 g): 5 g.
The pea is impressive:
• Low calorie – 100 grams of peas is only 80 calories. Ideal for keeping track of calories;
• Saturation – full of fiber, high in protein and slow-digesting carbohydrates;
• Contains antioxidants;
• Helps digestion – Fiber “feeds” good bacteria in the gut;
• Supports regular stomach upset;
And last but not least, the pea is the perfect garnish.
Pea is a kind of multivitamin complex of nature.
Contains Vitamin A (34% of RDI), Vitamin K (24% of RDI), Vitamin C (13% of RDI), Thiamine (15% of RDI), Folate (12% of RDI), Manganese (11% of the RDI), Iron (7% of the RDI) and Phosphorus (6% of the RDI).
Pea is also one of the best sources of vegetable protein. This is why it is popular in the vegan / vegetarian diet.
It also makes high protein foods powder (like this one – https://synthealthcare.com/pea-protein-extra-500g-powder/)
The problem with pea protein (like any plant protein) is that it is not complete – the methionine amino acid is missing.
However, pea remains an excellent protein for vegans and vegetarians. You just have to combine it with another food or supplement to take finished protein.
It should also be noted that you have to pay attention to quantity.
Peas contain 2 antinutrients – Phytic acid and Lectins.
Phytic acid can make it difficult to absorb calcium, iron and magnesium. Lectins are associated with gas and bloating.
But if you cook / sip them before you eat them and take care of the doses (150-200 g per meal) you are unlikely to have any problems.
The pea is perfect for garnishing
My favorite recipe for peas is to eat it on a salad.
You cook for a few minutes. You remove the water and wait for it to cool down. Put salt to taste, add olive oil and you’re done. You take a fork and eat.
It is also a delicious garnish for roasted / cooked meat.