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Sports Nutrition

Food high in proteins

Food high in proteins

Any girl who maintains her figure in tone, while doing sports, is interested in parallel and healthy nutrition. Of course, this is correct, because it is used for food and what way of life is maintained, not only the external beauty depends, but, most importantly, health. It is protein – one of the most important building materials in the human body, which can be obtained from food.

Proteins (or proteins) – this is an essential component of nutrition, without which the process of healthy metabolism is impossible. The primary source of protein in the diet of people is meat, consisting of 15-30% of the protein. However, if a person does not eat meat, from which foods can he get protein?

Buckwheat is the leader in protein content in cereals (up to 10-12 g per 100 g of dry cereals). However, only half of this protein will be absorbed by the body. On the other hand, there are many proteins in soy protein (up to 40-50 g per 100 g) – but isn’t harmful to men health due to the content of isoflavones?

Scientists have proved that the basis of life on Earth is protein. The cells of all living organisms consist precisely of it – this also applies to man. The protein is present in all tissues and organs: bones, muscles, skin, hair, etc.

It takes part in the following processes:

  • regeneration of the skin;
  • synthesis of various enzymes;
  • creation of hemoglobin;
  • transportation of lipids, mineral salts, vitamins, medicines;
  • assimilation of fats, etc.

In turn, the protein consists of 20 amino acids, fastened together in series chemical bonds, formed in a specific order and performing various functions. Each plays a designated role; there are only two of them:

  1. Formation of acidic properties of molecules.
  2. Strengthening, transferring the fundamental properties of compounds.

Experts recommend that in parallel with the use of protein to monitor the level of B vitamins. If, for example, a diet is used for weight loss with an increased amount of protein products, the body’s need for vitamin B also grows, because its role is to help the body in the metabolism of proteins.

However, in addition to good, protein can also bring harm. Some studies confirm that products with an elevated substance content affect the development of chronic diseases, food allergies. This applies to red meat, especially in the form of sausages, sausages, smoked products.

Such foods in large quantities increase the threat of cardiovascular ailments. Food with dietary protein – fish, poultry and legumes, on the contrary, is useful for the heart.

What’s the difference between slow and fast proteins?

In addition to the classification of proteins by their origin (animals and plant), they can be divided into two types according to the rate of assimilation:

  • Slow – which are broken down by the body for a long time, contribute to the prevention of catabolic processes, lose weight, help not to feel hunger for a long time, while only a small amount of protein food can be obtained.
  • Fast – they are absorbed appropriately, increase strength, energy, contribute to the rapid receipt of a charge of vivacity, facilitate a slow set of muscle mass.

The determining factor in the designation of the rate of assimilation of protein products plays an essential role in the coefficient of the same process in the body, which is calculated taking into account the composition of the incoming amino acids and the completeness of digestion of protein compounds.

If the products are given a value of 1.0 or less, this indicates that such food is the most saturated source of protein. And knowing the individual indicators of slow proteins, you can form a list of products that will quickly help you gain weight and lose weight, because this kind of protein contributes to this.

Fast proteins and a suitable list of products are a quick way to regain strength after training and a sharp push of energy to increase their effectiveness.

How long do slow and fast proteins digest?

Specialists have proved that slow proteins break down into amino acids within 6-8 hours, as the content of calories in them is less then the energy spends on digestion.

The reference representative of slow proteins is fat-free cottage cheese, which, regarding satiety, ranks first in this list.

Fast proteins are enough for 60-80 minutes. From the available list of products you can choose, for example, kefir, as an excellent restorative protein after physical exertion, and egg white, as an energetics before exercise.

List of products with slow release protein

Grocery listRatio of Proteins/Fats/Carbohydrates per 100 g of productCoefficient of assimilation
Soybean35/17/270,91
Beans22/2/550,68
Peas23/2/680,67
Buckwheat13/3/680,66
Rye11/2/560,63
Corn8/2/750,6
Oats12/6/650,57
Rice7/1/740,55
Wheat13/1/710,54
Peanuts26/45/450,52

Slow proteins are characterized by the fact that the body absorbs them for a long time, require a significant amount of energy consumption; they have fewer calories than in fast ones.

A feature of eating this type of protein is a late supper, namely 2-3 hours before bedtime, as the body can digest food overnight, while the muscles are fully enriched with amino acids. This type of protein is also suitable to use in periods when for a long time there is no possibility to take food, the feeling of hunger will not be as disturbing as possible.

Do not forget that vegetable proteins are considered to be one of the slow ones, in particular, cereals, the grains of which are wrapped in a shell. Before using them it is recommended to soak, then their digestibility increases several times.
The basis of the slow protein is casein, which is a lot in cottage cheese, but it should be fat-free.

List of products with fast release protein

Grocery listRatio of Proteins/Fats/Carbohydrates per 100 g of productCoefficient of assimilation
Eggs13/12/11
Milk3/3/41
Cottage cheese17/5/01
Cheese25/20/01
Beef19/12/00,92
Bird (chicken)21/9/00,92
Fish (pink salmon)21/8/00,9
Pork (lean)16/28/00,63

The benefit of a protein that is absorbed quickly is undeniable for athletes and people who are regularly exposed to physical stress. Want in a short time to feel a surge of energy, eat the food of animal origin.

Naturally, meat, fish and dairy products should not be too greasy. Again, quick heat and better absorption will help moderate heat treatment and grinding, so protein shakes are necessarily cooked in a blender.

The presented list of products is fundamental, it allows, if desired, to make enough dishes, which contain “high-speed” protein.

Daily Protein Rate

About 30% of the daily caloric intake should come from proteins – or about 1.5-2.5 g of protein per kg of dry body weight (1). A man weighing 75 kg and having a 10% fat level in the body needs 100-170 g of protein per day. A woman is weighing 60 kg with a 20% fat level – 70-120 g.

Exceeding this rate is acceptable when observing a low-carbohydrate sports diet, but for muscle growth, it is not necessary to consume large doses of protein. Recent research shows that with an overabundance of protein in the diet, the body reduces merely the proportion of its assimilation.

Protein in dairy products

Product nameProtein content per 100 gApproximate level of protein assimilation
Cheese of hard varieties25 – 30 g90 – 95%
Cheese of soft varieties20 – 25 g90 – 95%
Powdered milk20 – 25 g90 – 95%
Dry cream20 – 25 g90 – 95%
Cottage cheese skimmed15 – 20 g90 – 95%
Feta Cheese15 – 20 g90 – 95%
Cottage Cheese10 – 15 g90 – 95%
Yogurt5 – 6 g90 – 95%
Ice cream3 – 5 g90 – 95%
Milk2 – 5 g90 – 95%

As a protein-rich food, the main alternative to meat and fish is cheese, cottage cheese and other dairy products. Quality cottage cheese contains 15-20 g of protein per 100 g – a figure comparable to the protein content in meat. Among other things, milk protein has a high percentage of assimilation.

Most types of cheese contain up to 20-30 grams of protein per 100 grams, but the content of animal fat in them is also high and reaches 20-30% – these foods should be eaten in moderation. The list of milk containing 2-5 g of protein per 100 g, or 7-12 g of protein per large glass closes the list.

Vegetable protein

Product nameProtein content per 100 gApproximate level of protein assimilation
Soy protein30 – 50 g90 – 95%
Dried mushrooms20 – 30 g70 – 80%
Beans20 – 25 g65 – 70%
Lentils20 – 25 g65 – 70%
Dry peas20 – 22 g65 – 70%
Different nuts10 – 25 g65 – 70%
Potatoes2 – 3 g65 – 70%
Vegetables and fruits2 – 3 g65 – 70%
Fresh mushrooms1 – 3 g65 – 70%
Berries1 – 2 g65 – 70%

It is necessary to understand that the protein content in plant products depends primarily not on the plant species, but on what part of this plant is used for food. Fruits and seeds (nuts, beans), as well as grains (cereals, flour) contain much more protein than stems (broccoli) and roots (potatoes).

Fresh vegetables, fruits and berries contain a minimum amount of protein because the basis of their mass is water, carbohydrates and vegetable fiber. Even in potatoes contains no more than 2-3 grams of protein per 100 grams, exactly as in other vegetables. The protein content of the salad leaves is practically zero.

Is soy harmful to men?

Soybeans contain up to 50 g of protein per 100 g – a figure twice that of protein in meat. For ease of use in food, beans usually undergo a processing procedure, resulting in a textured soybean known as “soy meat”.

Most of the concerns about the dangers of soy for the health of men are related to the content of isoflavones in it – substances similar to the female sex hormone estrogen. Despite the fact that, in theory, isoflavones must reduce the level of testosterone, extensive scientific research is thoroughly refuted.

Protein content in cereals

Product nameProtein content per 100 gApproximate level of protein assimilation
Wheat flour12 – 15 g25 – 30%
Pasta12 – 15 g25 – 30%
Rye flour10 – 12 g30 – 40 %
Buckwheat grain10 – 12 g50 – 60%
Oat groats10 – 12 g50 – 60%
Pearl barley10 – 12 g50 – 60%
Semolina10 – 11 g50 – 60%
Corn10 – 12 g50 – 60%
Brown rice2.5 – 3.5 g50 – 60%
White ground rice2 – 3 g50 – 60%

Recall that most cereals are related to cereal products (primarily rice, corn, barley and oats). Exceptions are buckwheat and quinoa, which are, in fact, the seeds of flowers. Various cereals (wheat, rye and others) are also made from grains.

Despite the high protein content in wheat, about a third of its total mass is gluten – a substance that can cause food allergy in some people. This explains the low level of assimilation of proteins from wheat flour – only 25-30%.

Proportion of protein assimilation

The amount of protein in the product indicated on the package is not at all the amount of protein that your body will get by digesting this food. In addition to the fact that only 50-60% of vegetable protein is digested, the average product data is always indicated in the product composition table.

In other words, there is no point in believing a digit of the type “7.2 g protein per 100 g” – the protein content in a particular plant could be from 5 to 9 g, and the percentage of protein absorption for your organism can be recognized only after sophisticated medical tests.

The leaders in protein content in plant products are soy, beans and lentils. Soy protein has a high percentage of digestibility, comparable to meat. The protein content in most cereals varies in the limit of 10-12 g per 100 g of dry seeds, and the level of digestion is 50-60%.

How does the method of cooking food for protein digestibility?

Thermal influence when preparing dishes – it is important not to overdo it with temperature and time, as there can be practically no vitamins in products, and food should still be useful.

In such cases, for slow proteins, mainly cereals, pre-soaking in water will do, this will make the protective film of grains more malleable and thereby reduce the thermal impact to preserve vitamins.

In the same, a steamer can come to the rescue, which ensures a gentle cooking regime.

Grinding will accelerate the assimilation of protein and its completeness; in the kitchen, blenders and meat grinders will be superfluous, the less fibrous, the faster the organism digests and breaks down the protein food.

Why is it better to combine different sources of protein at one meal?

The golden mean in food is a combination of the protein of various origins. This will allow you to monitor your weight and health.

For this reason, it is recommended to combine products of both animal and vegetable type and make a ration in the appropriate proportion: 60-80% by 40-20%.

Interesting fact! People who adhere to vegetarianism do not get some amino acids because, in most slow (not fast) proteins of vegetable origin (the list of products is given above), there is no balance of the latter and splitting is prevented by a different shell, in particular, fiber.

How and what proteins to use for muscle growth?

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Proteins form the muscular framework. Therefore, protein foods are so necessary for professional athletes or those who are constantly experiencing physical stress, contributing to the rapid disintegration of the structure of muscle tissue.

When using proteins for muscle growth, it is necessary to take into account 2 points:

  1. Professionals in the field of sports and proper nutrition are advised to break meals into small portions and to eat more often, somewhere around six times a day, not supersaturating the stomach. And if there is a feeling of heaviness and there is a suspicion of incomplete digestion of protein, then together with food you can take individual nutritional supplements with enzymes that will naturally digest the protein.
  2. The primary food should be vegetable proteins: mushrooms, legumes, nuts in combination with animals – this is any meat, fish and all sorts of dairy products.

Additionally, it is allowed to use artificial protein, which can be purchased at sports nutrition stores.

Despite the goals of consuming protein, one should never forget that only combining plant and animal food, as well as observing calorie norms, will allow a person to stay healthy and achieve the desired result: lose weight or gain muscle mass.

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