Irina Kamshilina
Cooking for someone is much more pleasant than for yourself))
Content
Proteins are complex organic compounds that consist of more than eighty amino acids. In the human body, they perform the following functions:
- take part in the assimilation of carbohydrates, fats, vitamins, minerals;
- form compounds that provide immunity;
- serve as a material for the structure of tissues, cells, organs, the formation of hormones, enzymes, hemoglobin.
With a lack of this element in the body, serious disorders occur. What foods contain protein? Plant and animal food is an excellent source of it.
What foods contain the most protein?
- Beef is high in protein. It is best to choose meat no older than two years. Beef should be boiled or stewed for maximum benefit to the body.
- The liver is an important by-product for humans, enriching the diet with protein. It is better to use it boiled or in the form of pate.
- Poultry - In addition to easily digestible protein, poultry meat is low in calories.
- Eggs - the protein from this product is well absorbed in the body. Two eggs provide 17 g of protein.
- Cheese - contains many valuable building blocks, but it is characterized by a high calorie content.
- Cottage cheese - for better assimilation of protein, use with yogurt or kefir with the addition of not a large number sugar.
- Fish - rich in protein, perfectly digestible. Better to choose anchovies, tuna, mackerel, sardines, salmon, mullet, pollock.
- Brussels sprouts are the leading vegetable in terms of protein content.
- Soy is a plant-based meat substitute.
- Cereals - promote good digestion, are easy to digest, contain vegetable protein.
List of protein foods of plant origin
Essential acids, which are the constituents of pure protein, are also found in plant foods. Soy is an excellent source of plant-based protein. The product is devoid of fat, which has a beneficial effect on the liver. Soy protein is almost completely absorbed. Beans, other legumes, and grains are also excellent alternatives to meat. Buckwheat is in the first place among cereals, it is rich in iron and vitamins, has a positive effect on the hematopoietic function. Bran and oats contain protein, normalize blood pressure and remove cholesterol.
If you have given up animal food, become a vegetarian, then you should replenish vitamin B12 reserves. He takes an active part in metabolic processes, activities nervous system... Alternatively, choose baker's and brewer's yeast, seaweed, green salad, green onions, spinach. These are excellent sources of plant-based protein.
List of protein products of animal origin
Proteins of animal origin are the most complete, therefore their quality indicators are higher. Consuming animal proteins has a positive impact. Their entry into the body of pregnant women for later dates guarantees the birth of a child of normal weight. Positive reactions from protein intake have also been observed in older adults. The daily protein intake is 1.5 grams per kg of body weight. What foods contain protein?
We can find the maximum amount of protein in meat dishes. Depending on the variety, their content varies from 17 to 21%. The meat is rich in minerals, vitamins and water. It is imperative to eat poultry, beef, lamb or pork, as they contribute to the recovery process. The rabbit is a valuable supplier of the building element. Game and chicken are better broken down by the digestive tract. Protein from fish and seafood is also very valuable. Fermented milk and dairy products are rich in calcium and protein.
Protein High Food Table
Since protein is considered the basis of life, it is necessary to eat foods containing large amounts of it every day. The diet should contain at least 30% protein. Below in the table is a list of products from which you can get this irreplaceable element. It presents different varieties meat, fish and dairy products, which will also enrich the diet with useful minerals and vitamins.
Product | Protein amount | Fat amount | Amount of carbohydrates | Calorie content, kcal |
|---|---|---|---|---|
Goose meat | ||||
Chicken | ||||
Lamb meat | ||||
Lean beef | ||||
Lean pork | ||||
Chum salmon caviar | ||||
Cod liver | ||||
Cow's milk 1% | ||||
Hard cheese | ||||
Processed cheese |
What protein foods are best for weight loss?
Proteins are absorbed by our body for a long time. After a protein meal, you do not want to eat for a long time. Therefore, you can reduce the calorie content of the daily diet. Protein is required for humans for the purpose of proper metabolism. It takes a lot of energy to digest protein-rich foods. For muscles to work well, they need a protein supply.
An important function of protein is collagen synthesis. Protein improves skin elasticity and tone. Thanks to this, the muscles do not lose elasticity, which often happens with improper weight loss. Protein food helps to avoid drops in insulin, blood sugar. To control hunger, protein prevents excess glucose from being converted into fat. Protein amino acids transport fatty acids, vitamins, minerals to all systems and organs.
On a protein diet, it is necessary to reduce the consumption of fats, fast carbohydrates, cereals with gluten, the main emphasis should be on protein, fiber. You should not completely deny yourself carbohydrates, since they are required as energy. To lose weight, it is better to give preference to these proteins:
- milk up to 2.5% fat - it is best to give preference to natural goat milk;
- dietary meat - any low-fat varieties, for example, boiled chicken fillet;
- fish and seafood;
- egg whites;
- tofu, soy milk;
- low-fat cottage cheese.
Video: Protein diet for weight loss
The video below describes a list of foods that can help you gain a slim figure when included in your daily diet.
Found a mistake in the text? Select it, press Ctrl + Enter and we'll fix it!Everyone knows about the presence of protein in dairy and meat products, as well as the fact that plant foods contain completely different proteins. So what is the difference between plant proteins and animals, how big is the difference between animal and plant proteins? You will receive answers to these questions on this page. You can also learn about the protein content of foods and their benefits.
Lack of protein can cause immune deficiency, lingering diseases, and early aging. So, a growing body needs 60 to 100 grams of protein per day, and adults - from 55 to 75 grams. And it is not only the amount of protein that is important, but also its quality.
Animal and plant proteins have their pros and cons, and to figure out which ones are more useful, you need to understand two points:
- there are no ideal proteins for assimilation;
- plant products do not contain or contain insufficient amounts of essential amino acids!
Proteins of plant and animal origin in foods
Dietary proteins can be divided into animal and vegetable proteins. Animal proteins are found in meat and poultry, fish and seafood, eggs and dairy products, and vegetable proteins are found in soybeans, cereals, legumes and nuts.
Vegetarians and meat eaters have endless debates about the benefits of proteins from different origins. Proponents of vegetarianism insist on the dangers of animal proteins and the possibility of their complete replacement with vegetable ones. But meat eaters stubbornly refuse to give up meat products.
The content of plant and animal proteins in food
Vegetable proteins have a low digestibility, more plant foods are required for adequate nutrition, while proteins of animal origin contribute to the assimilation of plant proteins. However, animal proteins often enter the body in excess of the norm, because found in excess in animal products. Excess protein puts an increased burden on the liver and promotes the leaching of calcium from the cells, and also causes poisoning with protein breakdown products.
When making a choice between plant and animal protein, you need to take into account the amount of food consumed or focus on a combination of plant and animal proteins.
Proteins contain simple but important compounds - amino acids. Of the 150 amino acids known to science, a set of 20 is sufficient for a person: the human body is able to recreate 12 nonessential amino acids by itself, but the remaining 8 are irreplaceable and must necessarily enter the body with food. The absence of one amino acid makes it difficult to absorb others, so it is imperative that the diet includes foods that provide all the essential amino acids.
Animal products contain all the essential amino acids. As for herbal products, among them the full set is present only in soy and its derivatives. However, soy also contains little useful phytoestrogens. To provide a nutritious diet with plant-based foods, you need to include in the diet grains, legumes, and soy in limited quantities. It should be remembered that the percentage of proteins in cereals and legumes is relatively small, but simply increasing the portion does not solve this issue: for example, nuts and seeds and the daily intake of these products is small.
Protein content in meat, milk, meat and dairy products
Comparing the richness of animal protein in different products, it should be noted that the greatest amount is found in cheeses, and only then do meat, poultry, fish and eggs go. Of course, there is also protein in milk. The protein content in such dairy product as low-fat cottage cheese is 17% protein, and cheeses - 20%.
Familiar cow's milk and dairy products from cow's milk are increasingly criticized by supporters proper nutrition... And the main reasons for this are the growing lactose (milk sugar) intolerance and allergy to milk protein in humans.
Unlike cow's milk, goat's and sheep's milk, like their products, are hypoallergenic. Goat and sheep milk is more nutritious. The protein content of this milk is higher than protein, but these proteins are digested faster and fat is more easily absorbed.
In terms of its biochemical parameters, goat's milk is as close as possible to mother's breast milk. From time immemorial, sheep's milk was considered a symbol of youth, beauty and health among the inhabitants of the Caucasus and the Middle East.
Difference (difference) between animal and vegetable protein
The "meat" and "dairy" sources also differ in the quality of the protein. Milk proteins contain all amino acids and in the optimal ratio required by the body. Meat proteins are not the same in terms of their biological value. Proteins of muscle tissue are the most valuable, collagen and elastin - proteins of connective tissue - are less valuable, and in large quantities even have a negative effect on kidney function. For this reason, preference should be given to the meat of young animals with "immature collagen". In fish, connective tissue is 5 times less than in animal meat, so the fish is absorbed better and faster than meat. Eggs are a very valuable and nutritious product: they contain proteins of the best amino acid composition. Proteins in dairy and meat products are antagonists in relation to each other, for this reason they should not be eaten at the same time.
Basically, we are talking about proteins of animal and plant origin. Some vegetarians are immediately mistaken about certain points related to dietary proteins. First, they are convinced that proteins of animal and plant origin do not differ from each other. Secondly, some are naively convinced that the body will produce all the amino acids itself, "if it needs it." Therefore, today I propose to talk about proteins.
The first and most important statement of scientists is that there are no proteins in nature at all that would be ideally absorbed by the human body. Everyone will have to agree with this: both vegetarians and meat eaters. And the whole problem lies in amino acids, of which various proteins are made. There are more than 150 amino acids in nature. Their various variations, both in quantitative and qualitative composition, form such a wide variety of proteins, their specificity and uniqueness. However, as we have said more than once, 20 amino acids are enough for a person. 12 of them he can recreate himself, and 8 must come with food. So what products contain the most complete and essential set of amino acids for humans? This is the main question. Then it will be clear what needs to be prepared for lunch.
For ease of understanding, scientists conditionally subdivided proteins into 4 classes.
First grade. This class includes proteins that are not the most valuable from a biological point of view. They lack some essential amino acids. But these proteins have a so-called nutritional specificity. The body is able to supplement the missing amino acids due to the nonessential amino acids. At the moment, this ability to straighten the aminogram of proteins of some products is considered by scientists to be the most valuable. These include proteins from milk and eggs. That is why, having rearranged the "formula" for itself, the body assimilates the egg white (uses it as construction material) almost completely - by 92-100%. Slightly inferior to him proteins of fermented milk (used up to 90%) and fresh milk (up to 83%).
Second class. It included, first of all, beef proteins, then fish proteins, soybeans, rapeseed and cotton seeds. I repeat once again: in these proteins, the ratio of essential amino acids (aminogram) is the best for humans. But not perfect either. And, in addition, they do not have the so-called phenomenon of compensation: the body does not correct the aminogram in these proteins, bringing it to the ideal. If they had a compensatory ability, then these proteins would certainly come first. But even without that, they are still considered the most valuable.
Third class. This includes all vegetable grain proteins. They are much worse in biological value than the first two classes, and the ratio of essential amino acids is "weaker", and their body does not correct the aminogram.
Fourth grade. In it, scientists included the proteins gelatin and hemoglobin. These proteins have been called defective and also defective. They do not contain essential amino acids at all, and their biological value is zero.
Since there are no proteins ideal for humans, experts believe that proper nutrition is a combination of foods that could complement each other with essential amino acids. But, as in any other business, in the construction of the principle rational nutrition also has its own basis. The largest amount of essential amino acids and the best ratio are found in animal proteins! In addition, it has been reliably established that animal proteins contribute to a more complete assimilation of plant proteins. Moreover, many vitamins and minerals are poorly absorbed without sufficient protein. Therefore, the basis of proper nutrition is animal protein. And you can already add all the others to it.
And now - I beg your pardon, gentlemen, it will be a little boring. I want to rotate some numbers. If someone is seriously interested in the protein topic, then be patient and watch this piece of text.
As I said, we are in dire need of essential amino acids. Among them, the most important are the amino acids tryptophan, methionine and lysine. If there was an ideal one for human body protein, then the ratio of these amino acids in it would be as follows: 1.0 (tryptophan): 3.5 (methionine): 5.5 (lysine).
Now let's compare what we actually have in natural products:
Proteins of animal meat - 1.0: 2.5: 8.5.
Proteins of freshwater fish - 0.9: 2.8: 10.1.
Chicken egg white - 1.6: 3.3: 6.9.
Fresh milk protein - 1.5: 2.1: 7.4.
Wheat grain protein - 1.2: 1.2: 2.5.
Soy proteins - 1.0: 1.6: 6.3.
If we compare these mathematical expressions, then it’s easy to guess that the proteins of eggs, milk and meat are the most adapted for our organisms. This is the basis of the human diet. And you already need to attach additional products to them: bread, vegetables, cereals.
In conclusion, I want to say: before choosing a particular diet, you must definitely understand what proteins mean to a person. And they play a huge role in life. They mean EVERYTHING to us! They underlie all transformations in the body. Protein is all vital processes in the body, it is metabolism, it is the ability to reproduce and grow, and finally, human thinking is also a protein. Keep this in mind before choosing a particular diet.
Squirrels were discovered in 1839.
Protein is an energy resource. The level of metabolism depends on the amount of muscle tissue in the body. Our body breaks down proteins from food into their constituent amino acids, and then builds new proteins that it uses to build the body. The amino acids that make up proteins are used to synthesize nucleic acids, cell membranes, hormones, neurotransmitters, and plasma proteins. All amino acids, depending on the body's ability to synthesize from precursors, are subdivided into nonessential, irreplaceable and conditionally irreplaceable.
The National Academy of Sciences has identified 9 amino acids that are essential for all age groups and can only be obtained from food:
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
- Histidine
In addition to essential amino acids, there are also conditionally irreplaceable ones:
- Arginine
- Cysteine
- Glutamine
- Glycine
- Proline
- Tyrosine
During growth, intense sports activities and in various disease states, the synthesis of its own amino acids, which are conditionally irreplaceable, cannot satisfy the metabolic needs of the body. Therefore, their deficit must be replenished with a full diet.
How do you calculate your protein requirement?
- The highest protein requirement in children from 0 to 3 years old 1.5 g - 1.1 g / kg
- During the period of active growth and puberty (4-13 years) - 0.95 g / kg
- At the age of 14-18 years - 0.85 g / kg
- During pregnancy and lactation, the need for protein rises to 1.1-1.3 g / kg
- For healthy adults, the norm is 0.8 g / kg.
Both insufficient and excessive protein intake can lead to negative consequences. Therefore, the amount of protein for each person should be selected individually, taking into account his needs.
Protein types
- Fish and seafood
- Bird
- Dairy products (milk, cottage cheese, yoghurt, cheese)
Vegetable protein
- Legumes (beans, peas, lentils, soybeans)
- Vegetables
- Cereals
- Nuts and seeds
Many people think that protein foods are 100% protein, but they are not at all! If you have eaten 100 g of meat or fish, this does not mean that you have consumed 100 g of protein.
A glass of milk or kefir contains about 7 g of protein
100 g of cottage cheese - 14 g
100 g of cheese - 27 g
100 g of beef - 26 g
In 2 sausages - 11 g
100 g of boiled chicken - 25 g
100 g of pike perch - 21 g
100 g of sea bass - 19 g
In dairy-free rice porridge 250 g - 6.2 g
In buckwheat dairy-free porridge 250 g - 14.8 g
In dairy-free oatmeal 300 g - 8.7 g
In boiled pasta 250 g - 10.3 g.
What is the practical difference between animal and plant proteins?
It turns out that not all proteins are equally useful and equal. Animal proteins, such as chicken or beef, contain all the essential amino acids, as these proteins are most similar to those found in our body. Protein products of animal origin, such as red meat, egg yolks are rich in zinc and heme iron which is better absorbed than iron from plant foods. In addition to protein, meat contains vitamin B12, which is not found in plant sources. This vitamin is critical for the normal functioning of the nervous system.
Milk and dairy products provide our bodies with both protein and calcium, which are essential for people of all ages. Milk contains all 9 essential amino acids. Milk and whey proteins are rich in leucine, which is responsible for muscle tissue synthesis. Research shows that consuming whey protein during and / or after exercise can improve muscle synthesis and relieve fatigue.
There is a downside to the benefits: Animal protein products are often high in cholesterol and fat, which, if consumed in excess, can cause obesity and cardiovascular disease. The most beneficial sources of animal protein are fish and poultry, such as chicken or turkey. These foods are high in protein and low in fat.
Research in recent years shows that people who eat a lot of red meat have a higher risk of colon cancer, heart disease, and diabetes mellitus... There is also scientific evidence that replacing red meat with fish, poultry, beans, or nuts in part can help prevent heart disease and diabetes.
Plant-based protein foods are free of saturated fat and cholesterol. Soy is the most complete in terms of amino acid composition, but even it does not contain the essential amino acid methionine. But soy has a high level of glutamine and arginine, which is important for increasing endurance when playing sports. Soy foods can be a great alternative to red meat.
Nuts (for example, walnuts, pecans and almonds) are also not complete sources of protein in terms of amino acid composition, but they are rich in vitamins, minerals, fiber and antioxidants.
Despite all the disputes between vegetarians and meat-eaters, no consensus has yet been found, nevertheless, evolutionarily, man was created as an omnivore. A healthy person's diet should include different types of protein. You should not completely abandon animal protein and completely switch to vegetable protein. The more varied the diet, the more likely it is that the body will receive all the amino acids it needs.
Today, almost every athlete knows about the need for adequate protein intake. However, many, not knowing the basics of theory, begin to confuse the sources of protein, in view of which growth begins to be inhibited. Amino acids begin to destabilize, and excess protein structures are simply burned to simple carbohydrates with the release of energy. How to deal with this scourge, and, most importantly, how to distinguish between animal and vegetable protein?
What is protein?
Before looking at the difference between animal and plant protein, you need to go over the basics in general. Protein is a complex polymolecular structure that makes up our body. According to the erroneous opinion, people believe that protein is exclusively muscle structures, which is not entirely true. Protein molecules are involved in almost all metabolic processes. But this does not happen in one piece, but disassembled. It just so happens that our body is not able to digest pure protein. Therefore, even when you eat animal meat, they are previously disassembled into the smallest building blocks - amino acids. The amount of these amino acids is enormous and almost each is responsible for its own regulation of metabolic processes in the body.
For example, there are three essential essential amino acids that regulate muscle building, namely leucine, isoleucine, and valine. The first two directly create new muscle cells, while valine regulates energy flows in the body.
Protein types
It is important to understand that there are two main categories of protein foods. At the same time, there are a huge number of protein classifications. Protein types can be classified according to:
- The rate of assimilation of amino acids.
- Full amino acid composition.
- Ease of assimilation of amino acids.
- The origin of the protein product.
It is important to understand that, in general, the entire cataloging of protein products has a substantial fundamental basis. We will try to divide the squirrels into those that ran until their death, and those that grew.
What is the difference between vegetable protein and animal protein? In addition to the amino acid composition, there are several factors that distinguish them from each other:
- Influence on hormonal levels.
- Naturalness for the body.
- Content of additional decay products.
- The ability to break down protein into individual amino acids.
- The presence of fiber that binds amino acids.
And a dozen more different factors. Let's take a closer look?
Is there a difference between plant and animal proteins?
Basically, people are used to dividing protein into animal and vegetable. Why such a classification. It's all about the amino acid composition of each product.
Running protein structures (be it poultry, meat, or dairy products) are closest to human ones. Since a cow also has to move, she also has muscles, and it is the muscle structures that are most similar to human ones, and, therefore, are most suitable for creating new muscles. At the same time, dairy products have an excellent amino acid composition. Their main task is to maintain immunity and promote growth. Therefore, they lack many of the amino acids necessary to maintain muscle structures.
As for plant proteins, everything is somewhat more complicated. First, the protein contained in the structure should only regulate the metabolic processes of the liquid and participate in the breakdown of macrosalts to nutrients that provide growth.
The second half of the amino acids included in vegetable proteins is responsible for their professional suitability for use. Yes, many plants have learned to synthesize useful elements precisely to attract animals. The thing is that the fruits of most vegetables and cereals cannot be transported over long distances without carriers. And that's why they have to attract animals to eat them. And then the not fully digested grains fell on fertile soil in another area.
The last amino acid constituent of plant products is due to the fact that they can be synthesized from the earth. In particular, the amino acid composition of wheat grown on nitrogen and manure fertilizers will be radically different. Needless to say, it is wheat grown on manure that will have the leucine necessary for muscle growth.
Another important difference between animal and plant proteins is their denaturation. The thing is that during heat treatment, which makes it possible to simplify amino acid bonds to the simplest, additional products are released that slow down the absorption of amino acids inside the body.
If we consider protein at the amino acid level, then there is a huge difference here:
- Essential amino acids are available.
- As a percentage of amino acids.
- In free fractals released during the breakdown of protein into amino acids.
The amino acids found in every type of protein
As mentioned earlier, protein composition is not uniform. The whole point is what functions the consumed product performed before it became an element in the food chain. If it is a product of animal origin, then its amino acid composition will be the closest to that of human muscle tissue. But eggs have the most complete amino acid composition. The thing is that the amino acids contained in chicken egg, are intended for the formation of a complete organism, all organs and structures, and they are kept in a very concentrated form, which suggests that some of them will be consumed in the process of growth and metabolism of the animal to carbohydrates. Therefore, eggs have the best ratio of all amino acids necessary for work.
Note: The table shows the main amino acids. Full list the amino acids in each product exceed hundreds of different elements, knowledge of each of which is not necessary for the profiling athlete.
| Raw materials | Amino acid composition |
| Milk | |
| Cheesecake | Lysine, methionine, tryptophan, leucine, isoleucine, histidine. |
| Egg | |
| Cottage cheese | Lysine, methionine, tryptophan, leucine, isoleucine, histidine. |
| Meat | Lysine, methionine, tryptophan, leucine, isoleucine, histidine, tyrosine, glycine, valine, phenylalanine, threonine, cystine, tyrosine, glutamic acid, arginine, alanine, asparagine, aspartic acid, serine, proline, glutamine. |
| Diet meat | Lysine, methionine, tryptophan, leucine, isoleucine, histidine, tyrosine, glycine, valine, phenylalanine, threonine, cystine, tyrosine, glutamic acid, arginine, alanine, asparagine. |
| A fish | |
| Nuts | Tyrosine, glycine, valine, phenylalanine, threonine, cystine, tyrosine. |
| Cereals | |
| Soy products | Lysine, methionine, tryptophan, leucine, isoleucine, histidine, tyrosine, glycine, valine, phenylalanine, threonine, cystine, tyrosine, glutamic acid, arginine, alanine, asparagine, aspartic acid, serine, proline, glutamine. |
| Synthetic protein | Tryptophan, leucine, isoleucine, histidine, tyrosine, glycine, valine. |
| Legumes | Lysine, methionine, tryptophan, leucine, isoleucine, histidine, tyrosine, glycine, valine, phenylalanine, threonine, cystine, tyrosine, glutamic acid, arginine, alanine, asparagine, aspartic acid, serine, proline, glutamine. |
Protein content in certain types of foods
It is important to understand that the type of origin of a product does not always affect its protein content. In particular, soybeans and legumes are the richest source of protein. And in last place are various kinds of plant products. At the same time, the highest quality protein is found in meat, eggs and milk.
Eggs deserve special mention. Their digestibility in the body is almost one hundred percent. The thing is that due to evolution, the human body as a carnivorous gatherer is accustomed to eating the embryos of other living organisms. In view of this, it is the amino acid composition of egg products that is most beneficial for our body.
| Product | Protein (for 200 grams) | Product | Protein (for 200 grams) | Product | Protein (for 200 grams) |
| Winter apples | 0,4 | Plum | 0,8 | Dried apricots | 5 |
| Celery (root) | 6,8 | Apples | 4,2 | Green pea | 4,2 |
| Celery (root) | 2,4 | Apples | 0,4 | Green beans | 2,2 |
| Celery | 2 | Sorrel | 2,5 | Eggplant caviar | 2,6 |
| Beet | 8 | Rosehip dry | 4,4 | Whole grain corn | 2,2 |
| Beet | 2,5 | Spinach | 2,8 | Zucchini caviar | 2 |
| Salad | 2,5 | Rosehip fresh | 2,6 | Canned olives | 28 |
| Rowan | 2,4 | Mulberry | 0,6 | Tomatoes with skin | 2,2 |
| Turnip | 2,5 | Garlic | 6,5 | Tomato paste | 4,8 |
| Radish | 2,8 | Prunes | 2,4 | Tomato puree | 4,6 |
| Radish | 2,2 | Chokeberry | 2,5 | Spinach puree | 2 |
| Rhubarb (petioles) | 0,6 | Blueberry | 2,2 | Spicy tomato sauce | 2,5 |
| Canned fruits and vegetables | 2 | Cherries | 2,2 | Dill | 2,5 |
| Parsley (root) | 2,5 | Ramson | 2,4 | Pumpkin | 2 |
| Parsley | 4,6 | Citrus | Tomatoes | 2,2 | |
| Peaches | 0,8 | Persimmon | 0,5 | Asparagus | 2,8 |
| Sweet red pepper | 2,4 | Horseradish | 2,5 | Dill | 2,5 |
| Sweet green pepper | 2,4 | Dried fruits | 3 | Pumpkin | 2 |
| Squash | 0,6 | Fruit | 2 | Eggplant in tomato sauce | 2,8 |
| Parsnip (root) | 2,4 | Dates | 2,5 | Eggplant | 2,2 |
| Pickles | 0,8 | Parsnip (root) | 12 | Watermelon | 0,6 |
| Cucumbers | 0,8 | Dill | 2,5 | Potato | 2 |
| Dried vegetables | Pumpkin | 2 | Cauliflower | 2,5 | |
| Sea buckthorn | 0,8 | Tomatoes | 2,2 | Red cabbage | 0,8 |
| Cloudberry | 0,8 | Asparagus | 2,8 | Kohlrabi cabbage | 2,8 |
| Carrot | 6,8 | White cabbage | 2,8 | Apples | 0,4 |
| Carrot | 2,4 | Zucchini | 0,6 | Sorrel | 2,5 |
| Mandarin | 0,8 | Fig | 0,6 | Spinach | 2,8 |
| Raspberries | 0,8 | Raisin | 2,8 | Rosehip dry | 4,4 |
| Leek | 2 | Strawberry | 0,8 | Rosehip fresh | 2,6 |
| Onion | 8,4 | Green pea | 45 | Mulberry | 0,6 |
| Onion | 2,4 | Blackberry | 2 | Garlic | 6,5 |
| Green onion | 2,4 | Melon | 0,6 | Prunes | 2,4 |
| Lemon | 0,8 | Pear | 2,4 | Chokeberry | 2,5 |
| Dried apricots | 5,2 | Pear | 0,4 | Blueberry | 2,2 |
| Dried apricots | 4 | Grapefruit | 0,8 | Cherries | 2,2 |
| Gooseberry | 0,6 | Garnet | 0,8 | Ramson | 2,4 |
| Cranberry | 0,5 | Blueberry | 2 | Citrus | 0,5 |
| Dogwood | 2 | Cherry | 0,8 | Persimmon | 2,5 |
| Mashed potatoes (flakes) | 5,6 | Grape | 0,6 | Horseradish | 2,5 |
| Sweet potatoes (sweet potato) | 2 | Swede | 2,2 | Dried fruits | 0,5 |
| Potatoes young | 2,4 | Cowberry | 0,6 | Fruit | 2,5 |
| Potato | 6,6 | Melons | Dates | 2,5 |
The benefits and harms of each type
Conversations about which protein is still more useful for a bodybuilder can be continued indefinitely. Of course, opponents of the use of animal tissues will argue that the metabolism of phytoestrogens allows you to change hormonal scales, and stimulate a counterbalance in the form of additional stimulation of testosterone hormones. However, this swinging of the balance has its drawbacks. On the other hand, proteins of animal origin significantly load the digestive system, which does not allow them to be consumed in the required amount for people over 30 years old, which necessitates the use of protein shakes, the origin of protein in which cannot always be determined without additional examination.
| Raw materials | Benefit | Harm |
| Milk | ||
| Cheesecake | It is one of the best sources of fast protein. Practically does not load the gastrointestinal tract. Displaces the anabolic scales. Does not use the hormonal system. | Contains lactic acid. In addition, the composition includes lactose - which, in excess, cannot fully ferment into classic sucrose, which causes gastrointestinal upset. With an excess of protein of this origin, it is easily metabolized into carbohydrates, which causes additional injury to the liver and kidneys. Hence it should be taken in moderation. |
| Egg | Not available to vegetarians. Usually eggs are contaminated with salmonella, which means they need to be denatured by heat treatment, which significantly reduces the benefits. The fat cells entering the egg contain harmful cholesterol, which can be deposited in the form of plaques on the main vessels and arteries. | |
| Cottage cheese | It is one of the best sources of slow protein. Practically does not load the gastrointestinal tract. Displaces the anabolic scales. Does not use the hormonal system. | Contains lactic acid. In addition, the composition includes lactose - which, in excess, cannot fully ferment into classic sucrose, which causes gastrointestinal upset. With an excess of protein of this origin, it is easily metabolized into carbohydrates, which causes additional injury to the liver and kidneys. Hence it should be taken in moderation. |
| Meat | It is considered a reference type of complex protein. It has almost all essential amino acids. In addition, it includes in its composition good cholesterol contained in fat cells. Increases the synthesis of male sex hormones. Increases strength indicators. | |
| Diet meat | It is considered a reference type of complex protein. It has almost all essential amino acids. In addition, it includes in its composition good cholesterol contained in fat cells. Increases the synthesis of male sex hormones. Increases strength indicators. | Fat cells included in meat products - contain harmful cholesterol, which can settle in the form of plaques on the main vessels and arteries. Not available to vegetarians. |
| A fish | It is considered a reference type of complex protein. It has almost all essential amino acids. In addition, it includes in its composition good cholesterol contained in fat cells. Increases the synthesis of male sex hormones. Increases strength indicators. | Fat cells included in meat products - contain harmful cholesterol, which can settle in the form of plaques on the main vessels and arteries. Not available to vegetarians. |
| Nuts | It is the only type of complex protein found in herbal products... Quite heavily loads the gastrointestinal tract. Provides a balanced metabolism. The plant amino acids that make up this product cannot be broken down into carbohydrates, which means they are completely converted into amino acid chains that affect the structure of muscle tissue. | Excessive stress on the gastrointestinal tract. The inability to eat large quantities of any kind of raw nuts. When processed, omega-3 polyunsaturated acids are beneficial, transformed into trans fats, completely negating the benefits of protein. |
| cereals | Quite heavily loads the gastrointestinal tract. Gives an even metabolism. The plant amino acids that make up this product cannot be broken down into carbohydrates, which means they are completely converted into amino acid chains that affect the structure of muscle tissue | Excessive carbohydrate content, which, under the influence of processing, turns into simple carbohydrates... Because of this, eating a lot of grains is likely to lead to additional weight gain. |
| Soy products | ||
| Synthetic protein | Available for vegetarians. | Has an indefinite structure. The metabolism of decay products is not fully understood. |
| Legumes | It is one of the cheapest types of vegetable protein. Contains three essential amino acids - valine, leucine, isoleucine. Helps in fermentation of products of incomplete digestion cycle. Available for vegetarians. | The presence of a phenomenal amount of phytoestrogens, which are metabolized by the body into full-fledged estrogens As a result, the possibility of occurrence side effects in the form of acne, gynecomastia and other unpleasant factors. Due to the presence of phytoestrogens, it leads to the accumulation of fat mass in the female genotype. Estrogens, on the other hand, completely neutralize the possibility of synthesizing new protein structures in the muscles. |
How do you calculate your protein requirement?
If we consider the intake of protein exclusively as a material for the functioning of our body, one should take into account how to correctly calculate the protein. First, you need to calculate your physical activity and net weight (no body fat). The more active a person is, the higher his need for proteins. Average statistical figures:
- Women - 1 gram of complex protein per kilogram of body.
- Men - 1.5 grams of complex protein per pound of body.
- Athletes have 2 grams of complex protein per pound of body weight.
This means that an athlete weighing 80 kilograms, having a body fat of about 20% in the off-season will need about 128 grams of complex protein.
Note: Many people take full weight into account when calculating. This is not entirely correct, since in this case the body receives a significant excess of protein, which is consumed as fuel, and not building material.
Note that the list contains a complex protein that contains all the essential amino acids. It is important to understand that if you are eating a certain type of food, you will need more of it. For example, for the synthesis of the required amount of essential amino acids from milk breakdown products, about 120% of consumption per gram of pure milk protein... Plant proteins are even trickier as you need to consume different types of protein from different foods. Otherwise, it is simply impossible to achieve full balance.
Outcome
Not all protein is created equal. And, although the editorial board welcomes the increased consumption of protein products from living organisms, be it dairy products or animal meat, it must be remembered that not everyone can afford animal protein for moral reasons. For example, there is a whole category of people who do not consume animal products - vegetarians.
In their case, consuming vegetable protein is the only alternative to consuming animal tissue. Well, and most importantly, even in vegetable protein, it is important to understand what is useful and what is harmful to the body. Avoid soy. Eat nuts. And may muscle mass be with you!