The cheapest protein in food. Good and inexpensive sources of protein

As humans, we are all creatures of habit, and the older we get, the more entrenched we become in our habits, especially when it comes to food. But the time has come for change, dear losers, and we will start with the necessary proteins.

You already know that protein intake is key point when losing weight. Protein helps keep us full and build lean muscle mass. But it seems that many of us lose sight of this, immersed in routine and making do with only a few sources for saturation. This not only leads to chronic fatigue, but also deprives your body of beneficial nutrients, which are contained in foods rich in proteins that you neglect.

Just to help you break the cycle of incredible boredom from eating only chicken and eggs, we've compiled a list of the best proteins for weight loss in each food category. Regardless of whether you love fish or cannot give up dairy products, or are accustomed to the absence of meat in your diet, we have prepared best products rich in protein for your waistline.

Honor the article and find out which protein diet foods you should buy the next time you go to the store.

Top 10 Cheapest Protein Sources

Fruits and vegetables that contain protein

First, let's look at which plant foods are a good source of protein, then move on to more familiar foods.

41 calories
5 g protein

Popeye's favorite vegetable is not only an excellent source of protein, but also vitamins A and C, antioxidants and folic acid, which is very good for the heart. 250 grams of this green superfood has almost as much protein as a hard-boiled egg, but with half the calories. Looking for the best nutritional boost for your muscles? Just make sure you steam it, don't eat it raw. The steaming method helps preserve vitamins and makes it easier for the body to absorb calcium, of which there is a lot in spinach. Add it to soups, omelettes, pasta dishes and vegetable stews, or simply steam it, sprinkle with pepper, garlic, and olive oil and squeeze out the lemon. And don’t think that you won’t have enough vegetables. Thinking about the question: What foods are rich in protein? Opt for spinach. Spinach is one of the 10 most healthy vegetables, it is even healthier than cabbage.

139 calories
6 g protein

Tomatoes are loaded with the antioxidant lycopene, which research shows may reduce the risk of cancer. Bladder, lungs, prostate, skin and stomach, as well as diseases coronary vessels. Just 250 grams of sun-dried tomatoes will provide you with 6 grams of filling protein, 7 grams of fiber and ¾ of the daily value of potassium, which is very an important condition healthy heart and restoration of body tissues. They are also rich in vitamins A and K. Use them as a pizza topping or just take them with you for a snack.

112 calories
4.2 g protein

This top protein fruit contains 4g of protein per 250g, 9g of fiber and only 112 calories. With 600% of the daily value of vitamin C - the equivalent of seven medium oranges - this tropical fruit I just have to add it to your grocery list. So be sure to pick up a couple of these amazingly protein-packed fruits the next time you're at the supermarket.

Ghrelin is the body's hormone that tells you that you are hungry. It is suppressed when the stomach is full, so it is very useful to eat foods rich in protein and fiber. The humble artichoke wins in two categories here: it has nearly twice the fiber of kale (10.3 grams for a medium artichoke, or 40 percent of a woman's daily fiber value) and is also the highest protein vegetable. Boil and eat it whole, or make it into a salad (why not add some goat cheese and sundried tomatoes?), toss the leaves with your favorite vegetables and seasonings, or peel and add as a pizza topping.

That's enough to give Popeye a lift: Despite their bland reputation, a cup of green peas contains even more protein than a cup of spinach. And with 100% of your daily value of vitamin C, peas will make your immune system work like clockwork. Add it to a vegetable salad or omelet to enhance the feeling of fullness from eggs.

Meat rich in protein

When it comes to steaks or burgers, go herbivore. Yes, such meat may not be cheap, but it will benefit your stomach. Beef is naturally leaner and contains fewer calories than regular meat: a standard 8-ounce lean steak contains 386 calories and 16 grams of fat. And a 250-gram grass-fed steak contains just 234 calories and five grams of fat. Ruminant meat also contains more omega-3 fatty acids, according to a study published in the Journal of healthy eating", and they, in turn, reduce the risk of heart disease.

While beef is an excellent option, bison meat is last years is also becoming quite popular. And for good reason: it has half the fat and calories of red meat. According to the US Institute of Nutrition, while a regular hamburger has 10 grams of fat, a bison hamburger of the same size has only 2 grams of fat and 24 grams of protein, making it the leanest meat available. But wait, that's not all. By trying this unusual product, you will kill two birds with one stone: in just one meal you will get daily norm vitamin B-12, which has proven to give an energy boost, and will also reduce the functioning of genes responsible for insulin resistance and the formation of fat cells. Plus, since bison is a ruminant by definition, you can chew your burger with peace of mind without worrying about the fact that it's loaded with hormones and harmful substances which will then turn into belly fat.

If you wanted to ask which foods have the most protein, then you have already found the answer. Lower your raised eyebrow. Ostrich meat is the rising star of the grill. Although it is technically red meat and has the rich flavor of beef, it has less fat than turkey or chicken. 150 grams contain about 30 grams of nutrients that are responsible for muscle growth and 6 grams of fat. Plus, one serving provides 200% of the daily value of vitamin B-12. This exotic meat can also help you get a wasp waist: Ostrich meat contains 55% choline, one of the essential nutrients that is responsible for weight loss. And, by the way, it is not at all difficult to get - ostrich meat is already on sale in supermarkets across the country.

Long the enemy of doctors and dieters, pork has been making its way as a healthy alternative in Lately– the main thing is to choose the right piece. It's best to choose tenderloin: Research from the University of Wisconsin found that a 120-gram serving of pork tenderloin has slightly less fat than chicken breast. There are 24 grams of protein per serving and 83 milligrams of choline (as in an egg), which is good for your waistline. In a study published in the journal Nutrition, researchers asked 144 people with... overweight eat fresh pork tenderloin. After three months, the group noted significant weight loss in the waist and abdomen, without losing a single gram muscle mass! Scientists have suggested that the amino acids contained in pork protein help burn fat.

Protein-rich seafood

Of course, you already knew that fish is rich in protein, but you might be surprised to learn that halibut tops the list of most filling foods, beating out oatmeal and vegetables. "Food satiety index" - Australian study, published in the European Journal of Clinical Nutrition, placed it in second place. Potatoes came first. An independent Australian study compared the satiety of various animal proteins with similar proteins in white fish (scaly). The study found that fish is much more filling than beef and chicken. And the feeling of satiety passes much more slowly after eating fish. The study authors credit the satiety factor of white fish such as halibut to its impressive protein content and effect on serotonin, one of the main hormones responsible for appetite. Just make sure you don't confuse halibut with tilapia.

Don't let the relatively high amount of calories and fat in salmon fool you: Research says the fatty fish can be a great way to lose weight. (In fact, such a fish is on our list fatty foods that help you lose weight). In one study, participants were divided into groups and given one of three equal calorie diets: no seafood (control group), white lean fish or salmon. Everyone lost weight, but those who ate salmon had the most low level insulin and a significant reduction inflammatory processes. Another study in the International Journal of Obesity found that three 200 gram servings of salmon per week for a month as part of a low-calorie diet resulted in 1kg more weight loss compared to a diet that excluded fish. Wild salmon is leaner than farm-raised salmon and contains fewer substances linked to cancer. So, go wild and catch some wild salmon. This is a fish that should not be overlooked!

12. Canned tuna

Tuna or not tuna? That is the question. Being the first source of docosahexaenoic acid (DHA), canned tuna is one of the best and affordable fish for weight loss, especially for the belly area! One study found that omega-3 fatty acid as a supplement, it has the unique ability to literally turn off the genes responsible for belly fat. Researchers say that of the two types of fatty acids found in fish, DHA is 40-70% more effective than eicosapentaenoic acid (EPA) in reducing belly fat levels and inhibiting the growth of fat cells. But what about mercury? The level of mercury in tuna varies depending on the species, in general than more fish, the more mercury it contains. Bluefin tuna and albacore are ranked among the most toxic, according to a study in Biological Notes. But canned tuna is made from the smallest fish, so it is considered low in mercury content. Such canned food can and should be eaten 2-4 times a week (or in the amount of 600 grams), according to the latest recommendations of the Institute of Nutrition.

13. Pacific cod

Fish and chips won't help you lose weight, especially if it's fried. But the study recommends eating Pacific cod regularly. Fish sticks are usually made from this fish, so they will help you become slim. One of the studies in the journal “Proper Nutrition”, which was called “Metabolism and Cardiovascular vascular diseases”, found that an additional 2.5 kilograms can be lost if you follow a diet that includes fish. Researchers attribute the satiety of cod to great content protein in it, as well as amino acids that help normalize metabolism.

Poultry and eggs are high in protein

Dietary and rich in protein, turkey is no longer a common red meat substitute, this bird deserves its place. A 150 gram turkey burger contains 140 calories, 16 grams of protein and 8 grams of fat. Plus, turkey contains DHA and omega-3 fatty acids—18 milligrams per serving, the highest content on this list. They give a boost to mental activity, improve mood and “turn off” genes responsible for fat, preventing fat cells from growing. Just buy only white meat, dark meat has too much fat. Rest assured that you are contributing a significant portion of the benefits if you fry meat at home; food prepared in a restaurant may contain fatty additives to add flavor. This can be avoided if the meat goes straight from the grill to your plate.

150 grams of cooked chicken breast contains only 142 calories and 3 grams of fat, but 26 grams of protein - more than half the daily value. But the pursuit of protein can negatively affect the taste. (Our regular poll about the taste of unseasoned brisket received responses ranging from “feels like cutting air with a knife” to “wet sock”). Good news: with just a little imagination, you can turn this post-workout lunch into a finger-licking treat with some seasoning.

Eggs are the easiest, cheapest and most common way to increase your protein intake. In addition to simply increasing your protein intake, each 85-calorie egg contains 7 grams of muscle builder! Eggs are also good for health: they are high in amino acids, antioxidants and iron. Don't try to eat just the whites; the yolks boast choline content, a fat-fighting nutrient. So you boron in favor of the whole egg will help you lose weight. When buying eggs, pay attention to the labels. You should buy organic eggs whenever possible. They do not contain antibiotics or hormones. Regarding color, it's your choice. The color varies only because of the type of laying hen; both yellow and white eggs have the same filling.

Beans and legumes contain protein

Beans are good for more than just your heart. It's full of protein, antioxidants, vitamins and minerals that benefit your brain and muscles. Not to mention, it digests slowly, so you feel fuller longer and also burn fat without feeling hungry. Choose types that are easy to prepare. Add beans to soups and salads, or mix them with brown rice and steamed vegetables to prepare a hearty and tasty lunch. Do you like to snack? Mix black beans with salsa or corn and eat with whole grain crackers anytime you like.

The proportions are simply amazing: 250 grams of lentils contain as much protein as three eggs, but only 1 gram of fat! Great amount The fiber makes it very filling, and research shows that lentils speed up weight loss: Spanish researchers found that people whose diet included lentils four times a week lost more weight and improved their cholesterol levels compared to those who didn't eat them. Eat it in pure form or add to soup.

This creamy butter is addictive. And if it's too a large number of Since peanut butter is bad for your waistline, just 2 tablespoons will do the trick healthy fats and protein for muscles. According to a 2014 study in the American Journal of Clinical Nutrition, consuming peanut butter may prevent cardiovascular disease and coronary diseases– the most common heart diseases. Choose butter without salt and sugar, without carbohydrate oils, to get maximum benefit. If you're tired of the standard peanut butter and jelly sandwiches, try adding butter to your oatmeal or mixing it into your post-workout smoothie.

Cereals that contain protein

20. Sprouted grain bread

Not all bread is a time bomb that will ruin all your weight loss efforts. This nutritious bread full of lentils, protein and healthy grains, plus barley and millet. To pack your slices with flavor, make a veggie sandwich that's incredibly good for you. Combine two slices of sprouted grain bread with hummus, a slice of avocado, roasted red pepper, cucumber, onion, spinach and tomatoes.

This nut-like, gluten-free cereal may be small, but it's packed with healthy nutrients. It's high in fiber, essential amino acids, calcium and vitamin C—something not found in all grains. To benefit yourself, replace your morning oatmeal with protein-rich broom porridge. Mix 125 grams of broomstick with 125 grams of water, add a pinch of salt. Let it boil, reduce heat and cook for another 15-20 minutes. Remove from heat, add apples, cinnamon and a little peanut butter.

Even though you've never heard of this hearty cereal before, it may become your new favorite. This wheat and rye hybrid contains 12 grams of protein in a 125-gram protein and is also rich in brain-healthy iron, potassium, magnesium and fiber. Use triticale instead of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and green soy for a healthy, Asian-inspired dish. If you prefer to cook in the oven, use triticale flour instead of regular baking flour.

Dairy products rich in protein

23. Gruyere cheese

Here great occasion for wine and cheese: This Swiss cheese contains 30% more protein than an egg, plus a third of your daily value of vitamin A. If you're aiming to lose weight, just cut off a small piece and limit yourself to one glass of wine if you're a woman, two if you're a woman. man to lower the level bad cholesterol and benefit from the antioxidant resveratrol.

Yogurt can become one of your main allies when losing weight. A study published in the Journal proper nutrition found that probiotics, like those found in creamy, delicious yogurt, helped obese women lose nearly twice as much weight as those who didn't consume probiotics. All research objects sat on low calorie diet, but after 12 weeks, those who ate probiotics lost 4.5 kilograms, while those who did without them lost only 2.5. Also: those who ate edible bacteria continued to lose weight even after 12 weeks, and lost about 6 kilograms! What happened to those who did not consume the bacteria? They maintained their weight, but did not lose an ounce. The beneficial bacteria in probiotics help normalize metabolism and strengthen the immune system, but you must choose your source carefully. Yogurt is a great way to get protein and probiotics, but you need to read the labels to make sure it's healthy. Most contain sugar, which outweighs the protein content.

25. 1% organic milk

Cows that eat organic food are very different from those that are fed hormones and antibiotics. And if they don’t contain antibiotics, then they won’t get into you either. Grass-fed cows have higher levels of omega-3 fatty acids and 2-5 times more conjugated linoleic acid (CLA) than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a host of benefits, including supporting the immune system, strengthening bones, improving blood sugar regulation, burning fat, reducing the risk of heart disease, and keeping the body fit. Although skimmed milk may contain fewer calories, many vitamins are fat soluble, which means you won't get the full benefit of the alphabet nutrients unless you opt for milk with at least 1% fat.

Nuts and seeds

26. Chia seeds

One of the main rules balanced nutrition states that it is necessary to support right attitude omega-6 fatty acids to omega-3 fatty acids. The 4:1 ratio is just perfect, but modern nutrition more like 20:1. This leads to inflammation, which can cause weight gain. Agree, it's not very cheap to eat salmon every day, but a handful of chia seeds - one of the richest omega-3 foods in the world - in smoothies, salads, porridge, pancakes or even desserts is quite affordable and simple.

27. Pumpkin seeds

Dr. Lindsay Duncan, a nutritionist who has worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. "A handful of raw or roasted sunflower seeds pumpkins can provide a natural boost of strength throughout your workout,” she says. “They are an excellent source of protein, healthy fats, phosphorus and zinc, which provides additional energy support to make the most of your time in the gym.” Add them to salads and rice dishes, or eat them raw.

Think of almonds as natural tablet for weight loss. Studies that looked at overweight or obese adults found that, when combined with diet, consuming just 60 grams of nuts may promote weight loss more effectively than a snack of nuts. complex carbohydrates And sunflower oil– and this is in just two weeks! (And after 24 weeks, those who ate the nuts lost weight 62% faster!) For optimal results, eat your daily amount before hitting the gym. Almonds, rich in the amino acid L-arginine, may actually help you burn more fat and carbohydrates during exercise, a study published in the Journal of the International Society of Sports Nutrition found.

Cashews are an excellent source of protein, phosphorus, magnesium, calcium and copper. He cannot be ignored. Magnesium provides an incredible amount of benefits, such as helping the body get rid of constipation, insomnia, headaches and muscle spasms, also regulates the immune system and supports brain function. They also contain a large amount of biotin, which will make your hair shiny and luxurious.

We hope that the next time you want to know which foods are high in protein, you will simply take a look at our article and go shopping with peace of mind!

Greetings, friends! Today we're looking at protein-rich foods. From it you will learn everything about the usefulness and necessity of this nutrient, learn how to choose the right one protein products, and also get acquainted with... I will not reveal all the cards in order to maintain some intrigue.

So, everyone pricked up their ears and got ready to absorb megabytes useful information.

Protein-Rich Foods: Theoretical Framework

It just so happens that bodybuilding is not only about stupidly pulling weights, but also about a responsible approach to nutrition. However, the vast majority of people visiting Gym, negligently (not clothes :)) relate to nutritional issues, and in particular to the main building element for muscles - protein. You shouldn’t blame them (you) for this, it’s normal phenomenon, and it is due to the fact that initially the human diet is depleted in this nutrient. And introducing a new habit - consuming more protein-rich foods - is a rather unpleasant and slow process.

In general, if you look up the statistics, then the majority (about 80% ) “gym girls” and fitness ladies don’t grow (in terms of increasing muscle volume), because their diet lacks quality (high protein and low fat) protein products. Our article today is dedicated to the answers to these and many other questions.

Note:

Before powerfully plunging into the theory, I would like to remind “new” and already experienced visitors and readers that in our pantheon there is already one entry devoted to building and nutritional issues, and it sounds like this. Therefore, I strongly recommend that you first familiarize yourself with this creation, and only then move on to its logical continuation.

So, I would like to start with a brief “historical” information about protein.

Protein-Rich Foods: The Truth About Protein

From a bodybuilder’s point of view, protein is the building block for creating new muscle structures. This is a fundamental nutrient in the diet of an athlete (and not only) on which muscles are based. In food sources, protein is in the form of amino acids (raw materials for building proteins), which are replaceable, irreplaceable (not synthesized by the body) and conditionally irreplaceable.

The classification looks clear in the following way.

Very often in literature (especially foreign) You can find the following image of essential amino acids.

Those people who want to gain “good” weight (not fat), build muscle or just lead healthy image life, you should include protein-rich foods in your diet. This is due to the fact that protein is one of the main factors for muscle repair and growth. A diet consisting of (including) high protein foods– the basis for building a harmonious body.

Therefore, it is very important to understand, especially for beginners, that before you even think about “how to build muscle?”, you must first think about your diet, replacing various simple carbohydrates(bread, cookies, rolls, etc.) for protein.

Most people start their training adventures from scratch (impatient and went) and in the end (after the lapse of 2-3 months and absence visible results) I miss training with iron. And this happens because, even after a well-done workout, what is thrown into the body’s furnace is not building material, but the usual diet (potatoes, sausages, bread, etc.). Or quality (percentage squirrel) and the amount of protein consumed does not reach the bar for triggering growth mechanisms.

Protein-rich foods: how to choose the right one

Now let's look at how you need to choose the right protein-rich foods. Not many people know how to wisely buy food in stores or supermarkets. The following tips will help you always stay properly fed.

Tip #1. Protein mix

When choosing nutritional building blocks, always strive for a combination of animal and plant proteins. If you are actively engaged in building your body, then you should consume 1,5 gr (women) and 2 grams (men) of protein per kilogram of body weight. Always remember that:

animal proteins are more complete proteins. They contain all the necessary amino acids to create new protein structures in your body. Animal proteins include: poultry, fish, meat, eggs, dairy products (kefir, fermented baked milk, Varenets), cheese and milk;
Protein sources from vegetables, grains, fruits and nuts are incomplete. They lack one or more amino acids needed to create new proteins. The body uses them by breaking them down into individual amino acids. The latter are then combined with other amino acids (from other products) to create new building blocks;
always read the product ingredients information (the nutritional value) On the other hand, sometimes the most expensive product does not mean the most useful. Position “amount of proteins in 100 gr” - the higher the value, the better (low fat).

Compare two products that were on the same fish shelf in the store.

Tip #2. Soybeans

Soy is a complete type of protein, a good alternative to animal protein from red meat. Include foods such as soybeans or tofu in your diet. This will significantly increase your protein levels.

Tip #3. Food rating

Many types of protein (eg nuts, beans, whole grains) include alimentary fiber(fiber). It helps digest food better and gives you a longer feeling of fullness. On the other hand, some protein foods (whole milk, beef) contain saturated fats which lead to blockage of the arteries. Choose healthier protein alternatives, such as lean meats (poultry) and skim milk.

Tip #4. Avoid

Avoid in every possible way various semi-finished products rolled up in jars or vacuum packaging. Often, to extend their service life, various chemicals are added. (preservatives, class E additives, etc.). Also avoid various sausages and sausages. In fact, they contain much less meat (protein) than stated by the manufacturer.

Tip #5. Balance

Keep a balance between the amount of carbohydrates and protein you consume. On average, the latter should account for 25-30% , and for carbohydrates - about 55-60% . Protein-rich foods help control weight by delaying the feeling of hunger.

Tip #6. Changes

It is very problematic to change your usual diet for so many years at once. Therefore, smoothly and gradually introduce new eating habits. For example, swap ground beef for turkey or sausage for chicken breast. Change your cooking methods - instead of frying, simmer or grill, a microwave and a double boiler will also help you. Use only egg whites instead of whole eggs, eliminating bad cholesterol from your diet.

Note:
In fact, concerns about excess cholesterol from chicken eggs are greatly exaggerated. You can calmly, without a second thought, consume up to 3-4 eggs every day.

Tip #7. Meal schedule

All your efforts to choose protein-rich foods will be in vain if you do not learn to manage your diet. To do this, you need to keep a food diary in which you write down at what time and what dish you will eat the hamster. This system will eliminate various snacks and long breaks between meals.

Tip #8. Ingenuity

Whichever strong-willed person You weren’t, sometimes there come moments when you want to stop eating right and eat to the fullest :). To avoid such breakdowns, periodically experiment with your diet - try new products (combinations), new recipes and dressings.

So, here, it seems, that’s all, let’s move on to the highlight of the program, namely...

Protein-rich foods: what are they?

I don’t know about you, but I am very sensitive to nutrition issues, and I always devote the greatest amount of time to choosing the right foods, including protein foods. In fact, now my choice is always predetermined, because... I know which gastronomy contains the most protein, but I used to pore over studying the packaging and reading the ingredients.

In general, it is customary to highlight the following protein sources: (presented in descending order of value).

Now let's go through the highest protein foods from each protein source.

Protein Rich Foods: Protein Sources

No. 1. Meat and poultry

Many people consider meat, due to its fat content, to be a bad source of protein, on the one hand this is true. But on the other hand, who is stopping you from choosing low-fat varieties? Include in your diet the following types meat:

lean beef (steak, beef stroganoff);
chicken (breasts, fillet);
turkey (fillet);
rabbit meat;
deer meat.

Note:
In all further figures, the following notation is used: the protein content/fat content in 100 g product.

No. 2. Fish and seafood

Fish is perhaps the best source of essential amino acids necessary for the repair and growth of muscle tissue. It contains six times more protein than dairy products, making it one of the richest sources of building material. Remember this and include the following types of fish and seafood in your diet:

tuna (natural);
salmon (fish fillet);
sardines;
mackerel;
anchovies;
mullet;
tilapia;
shrimps;
squid;
lobsters;
milk.

No. 3. Fruits and vegetables

Fruits and vegetables are great source proteins and other essential nutrients. They contain fiber and many vitamins that the body needs to function properly. However, it must be remembered that many vegetables (eg potatoes) contain a large amount. Therefore, it is necessary to approach the selection of such products with knowledge.

Include the following types of fruits and vegetables in your diet:

Chinese fuzhu (soy asparagus);
tofu;
soya beans;
beans;
brown rice;
spinach;
asparagus;
avocado;
banana.

No. 4. Nuts and seeds

In addition to being relatively high in protein, nuts and seeds are also rich in fats that are good for your brain and nervous system. And because before 60% human brain consists of good fats, then include the following types of seeds and nuts in your diet:

pumpkin seeds;
sunflower seeds;
(peanut butter);
almond;
hazelnut;
walnuts;
Brazilian nut.

No. 5. Eggs, cheese and dairy products

Eggs are an excellent source of protein (egg white) for building muscle mass. High in calcium and vitamin D, dairy products are an ideal post-workout snack.

Include in your diet:

eggs (chicken, quail);
cottage cheese (low fat or up to 5% ) ;
kefir (low fat);
milk (low fat cow);
skimmed milk powder;
cheese (Oltermani 9% , Adam).

Note:
Protein-rich foods and their effects on the human body have been the subject of numerous studies and many scientific reports. Even though meat contains more protein, some studies suggest that it's better to eat more fruits and vegetables because they contain fiber and other vital nutrients.

When compiling your food basket, it is important to remember that your diet should be balanced in all nutrients, and not just in proteins. Therefore, always rely on the base - and you will always be well-fed and healthy.

Well, in conclusion, as promised, a little scientific.

Protein-Rich Foods: What Science Says

IN 2012 year in research center Pennington (USA) one was carried out Scientific research regarding protein, calories and weight gain. It produced unusual results that suggested that weight gain depended on the amount of calories consumed, not the amount of protein consumed.

Most nutritionists believe that the proteins, fats and carbohydrates contained in a person's diet have a greater impact on weight gain than the number of calories consumed in food. This study proved the opposite.

During it 25 laboratory rats of brave people were imprisoned in the metabolic ward for a period 12 weeks Volunteers were required to eat approx. 1000 extra calories per day beyond what they needed to maintain their weight. Their diets contained 5% , 15% And 25% calories from protein respectively.

All volunteers gained weight (which is not surprising), although the group with low content squirrel ( 5% ) gained slightly less weight. Most of the extra mass is fat. In the medium and high protein groups, people also gained muscle mass. The low protein group lost muscle.

Any differences in weight between people are most likely due to different expenses energy for activity and keeping warm (protein causes more high losses heat).

Results say low protein diet caused muscle loss (which is bad for an athlete). Additionally, there is not much difference between a diet containing 15% squirrel and higher ( 25% ) . The study also found that higher protein diets will not help a person lose weight unless they reduce the number of calories they consume. Calories make the biggest difference in weight gain, and their reduction is consistent with other studies. Of course, the quality of the diet also matters: it is easier to reduce the number of calories consumed if a person eats a lot of vegetables, fruits, and whole grains.

Afterword

Another note is written, today we continued to deal with nutritional issues and talked about the topic - high protein foods. After reading, you have only one thing left to do - hit the grocery store and stock up on everything the right products. Well, you can handle this just fine without me, bon appetit!

PS. Whoever writes a comment will immortalize himself in history!

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points for karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.

Sports nutrition is a major expense for gym goers, and protein powder is no exception. A proven option from a well-known brand will cost several thousand, but if you add casein and BCAA, then every month you will need a good ten. It turns out that sports nutrition for a year can cost much more than a gym membership, unless, of course, you lift golden dumbbells in Zhukovka.

Of course, you can make a compromise: instead of isolate, buy concentrate, and famous brands prefer one of of Eastern Europe. However, this option has a serious disadvantage: along with the savings, you sacrifice quality. Budget protein contains impurities(the same maltodextrin), is poorly refined and will ultimately bring you less benefit. A good alternative without extra zeros in the price tag - regular products from the nearest hypermarket, which are not much inferior to a good protein powder. Today we decided to focus on the most budget-friendly of them.

Eggs

The cheapest sources of protein are ordinary ones chicken eggs. One egg contains 6 g of protein, 2 of which are in the yolk. Amino acid composition eggs are an excellent contribution to the construction of muscle tissue. Egg whites contain all 8 essential amino acids that are not produced by the body.

It is best to boil eggs hard for no more than 10 minutes, but eating them raw is not recommended due to the risk of salmonellosis.

Legumes

Depending on the type of legumes, one can contains from 15 to 25 g of protein. It is less digestible than egg, but contains a significant amount of carbohydrates. They will help you increase your caloric intake during a bulking period or help you recover after a hard workout. A good alternative to a gainer!

The disadvantage of legumes is their incomplete amino acid profile, but if you combine them with eggs or meat, this disadvantage does not play a big role.

Cottage cheese

Contains complete protein with all essential amino acids. Absorbed better than meat, but for quite a long time. This is due to the fact that the protein in cottage cheese is mainly represented by casein. This makes it a good source of protein for the body before bed, but isn't a great one to take right after a workout. Instead, foods with quickly digestible protein are suitable for these purposes - for example, eggs or chicken breasts.

Chicken breasts

Chicken breasts are almost the cheapest sources of protein, which can also be called one of the highest quality. Chicken breast contains minimal fat and is highly digestible. A wide amino acid profile makes chicken an excellent ingredient in a mass-gaining or fat-burning diet.

The only disadvantage of breasts is that you need to take their preparation seriously so that the bland taste does not discourage you from dealing with them. Well, if you’re still tired of chicken breasts, you can just as well switch to drumsticks.

Canned tuna

Contains all essential acids, as well as Omega-3 fatty acids. The latter work great for increasing lean muscle mass, also increasing endurance, testosterone production and speeding up metabolism.

For acidity, we recommend taking tuna in its own juice, not in oil. The latter can upset the balance of Omega-3 and Omega-6 acids and interfere with the absorption of the trio. Another option is to take fresh fish and cook it at home, although the cost of protein per gram of weight in this case will be much higher.

Inexpensive varieties of white fish

Pollock, catfish, cod, haddock. Many varieties of white fish contain a full complement of essential amino acids. The downside is that you have to cook and spend some of your time at the stove. Plus - a large number minerals(phosphorus, calcium, iron) and the same Omega-3 acids, with which your workouts will become much more effective.

04/28/2015 | Section: Health News

And looking for the best source of high protein foods? The choice is easy: lean red meat, poultry, fish and soy are among your best sources. However, the cost of purchasing them sometimes does not please the budget. In these tough economic times, thick, juicy, fresh fillets are not an option for many. This doesn't mean you have to skimp on everything to get your daily healthy protein. This simply means that you should find less expensive sources of protein to include as a regular part of your diet. We've put together a list of protein sources that won't break the bank. Bodybuilders - bookmark this page.

1. Eggs

A high quality and cheap protein, eggs are definitely worth a mention. Just one egg provides 6 grams of protein (11% of the daily requirement for muscle building). Composition of vital amino acids, branched chain amino acids and glutamic acid egg white will ultimately help your muscles recover after a workout.

Cost: Just over 50 rubles and you can get a dozen eggs, which will give you a whopping 60-70 grams of protein and replenish 110% daily dose. This is only 1,500 rubles per month. Not bad, right?

2. Canned tuna

If you still want your meat (and its high protein content) but can't afford a trip to the seafood or butcher shop, here's your the best choice. 150 grams of tuna is almost 30 grams of protein. However, studies have shown that the mercury found in tuna can be harmful to your health (although we are not afraid of this - the Central Control Commission has already “introduced” us to this metal). As a safe guideline, you can safely eat 150 grams of Albacore tuna per week and 450 grams of light tuna per week.

Cost: Tuna is by far the cheapest of all the lean protein sources. For a jar weighing 250 g you will pay from 50 rubles.

3. Peanut butter

Peanut butter contains more plant protein than any other legume or nut family. It may not have the same amount of protein as a giant turkey leg, but it does have 25 grams of protein per 100g, providing an economical option for those on a budget.

Cost: From 400 rubles per 500 grams. By the way, almond butter has a higher quality protein than peanut butter and is less allergenic, and does not cost much more.

4. Whey

Possibly the most economical effective method Increase Protein in Your Diet - Whey provides the body with the ideal amino acid profile for muscle building, strength and recovery. Whey is also quickly digested, making it a good post-workout nutritional source when your body needs a quick protein solution. And perhaps everyone knows about the benefits of whey as a source of youth. However, due to the whey protein isolated from whey, it contains lactose, a natural sugar found in dairy products. If you are lactose intolerant, your body will likely be unable to digest lactose and will develop signs of an allergy. It contains 8 grams of protein per liter.

Cost: 12 rubles per liter. A container of 100% whey protein powder weighing 500 g costs from 1000 rubles.

5. Beans

Everyone knows that beans, as a rule, have low cost and high in dietary fiber, but they are also protein friendly. Depending on the type of ingredient, the amount of protein ranges from about 15 to 25 grams per cup. Just one thing: if you've ever seen the movie Blazing Saddles, or been in a poorly ventilated area with a bunch of guys after a barbecue, you know how strong action beans can have an effect on the digestive system.

Cost: Super cheap.

6. Regular Greek yogurt

It has twice as much protein as regular yogurt. A 100-gram glass of this yogurt will give you about 7 grams of protein. It has little fat - from 2 to 5 grams per hundred, and a lower sugar level - 3 grams. Calorie content is about 80 calories per 100 grams - much less than sour cream. Doctors consider it healthy and dietary. And it does not contain lactose.

Cost: from 40 rubles per package of 140 g.

7. Tempeh

Tempeh - Indonesian fermented soybean, is the most nutritious of all soy products. Just 120 grams of this fermented food source provides 41% of your daily value of protein and only 3.7 grams of saturated fat. As an added benefit, soy protein in tempeh leads to lower cholesterol levels and reduces the risk of prostate cancer. Now this soybean is spreading around the world at tremendous speed, and this is obvious - it is not only nutritious, but also healthy.

Cost: Only 1000 rubles per kilogram on Ebay, although this is probably expensive price, eggs are better.

8. Saira

Saira is a source of protein. A jar weighing 250 grams costs approximately 45 rubles. 1 kilogram (four cans) - 180 rubles. 100 grams of saury contains 18 g of protein. There are 180 grams of protein per kilogram.