The cheapest protein in products. Good and Inexpensive Sources of Protein

People, we are all creatures of habit, and the older we get, the more we become stronger in our habits, especially when it comes to food. But the time has come for a change, dear losing weight, and we will start with the necessary proteins.

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

To help you break the cycle of incredible boredom from eating only chicken and eggs, we have compiled a list of the best proteins for weight loss in each food category. Whether you love fish or can't give up dairy, or are used to no meat in your diet, we have prepared best products rich in protein for your waistline.

Read the article and find out what protein foods you should buy the next time you go shopping.

Top 10 Cheapest Protein Sources

Fruits and vegetables containing 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

The sailor's favorite vegetable, Papaya, is not only a great 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 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, which is abundant in spinach. Add it to soups, omelettes, pasta dishes and vegetable stews, or just steam it, sprinkle it with pepper, garlic, drizzle olive oil and squeeze out the lemon. And do not think that you will not have enough vegetables. Think 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 literally loaded with the antioxidant lycopene, which studies show can reduce cancer risk. 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 nutritious protein, 7 grams of fiber and ¾ daily value of potassium, which is very important condition healthy heart and tissue repair. 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 fruit for protein contains 4 grams of protein per 250 grams, 9 grams of fiber and only 112 calories. Due to 600% of the daily value of vitamin C - the equivalent of seven medium oranges - this tropical fruit it just has to be on your grocery list. So be sure to pick up a couple of these amazing protein fruits the next time you're in the supermarket.

Ghrelin is the body's hormone that tells you when you're hungry. It is suppressed when the stomach is full, so it is very useful to saturate with foods rich in protein and fiber. The humble artichoke in this case wins in two categories: it has almost twice as much fiber as cabbage (10.3 g in an average artichoke, that is, 40% of the daily fiber requirement for women), and it is also the most protein vegetable. Boil and eat it whole, or make a salad out of it (why not add some goat cheese and dried tomatoes?), mix the leaves with your favorite vegetables and seasonings, or peel and use as a pizza topping.

That's enough for Popeye to do a flip-flop: despite their bland reputation, a cup of green peas contains even more protein than a cup of spinach. And with 100% Daily Value of Vitamin C, peas will make your immune system work like clockwork. Add it to a vegetable salad or scrambled eggs to boost the feeling of satiety from eggs.

Meat rich in protein

When it comes to steaks or burgers, choose herbivores. 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 250-gram lean steak contains 386 calories and 16 grams of fat. And a 250-gram herbivore steak contains only 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 in turn reduce the risk of heart disease.

While beef is a great option, bison meat is last years is also becoming very popular. And for good reason: it has half the fat and calories of red meat. While a regular hamburger contains 10 grams of fat, a bison burger of the same size has only 2 grams of fat and 24 grams of protein, making it the leanest meat, according to the US Institute of Nutrition. But wait, that's not all. Having tried this unusual product, you will kill two birds with one stone: in just one meal you will get daily allowance vitamin B-12, which has proven to provide an energy boost, as well as reduce the work of genes responsible for insulin resistance and the formation of fat cells. Plus, since a buffalo is by definition a ruminant, you can chew your burger in good conscience without worrying about it being full of hormones and harmful substances which 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 a rising star of the grill. Although it is technically red meat and has a rich beef flavor, it is lower in fat than turkey or chicken. 150 grams contains 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 losing weight. And, by the way, it is not at all difficult to get it - ostrich meat is already on sale in the country's supermarkets.

A longtime enemy of doctors and dieters, pork has been making its way as a healthy alternative in recent times- the main thing is to choose the right piece. Tenderloin is the best choice: A University of Wisconsin study found that a 120-gram serving of pork tenderloin has slightly less fat than chicken breast. A serving contains 24 grams of protein and 83 milligrams of choline (like an egg), which is good for your waistline. In a study published in the journal Nutrition, researchers asked 144 people overweight eat fresh pork tenderloin. Three months later, the group noted significant weight loss in the waist and abdomen, while not a single gram was lost. muscle mass! Scientists have suggested that the amino acids contained in pork protein contribute to fat burning.

Seafood rich in proteins

Of course, you already knew that fish is high in protein, but it might surprise you to learn that halibut tops the list of most filling foods, leaving behind oatmeal and vegetables. "Food satiety index" - Australian study, published in the European Journal of Clinical Nutrition, placed him in second place. Potatoes came first. An independent Australian study compared the satiety of various animal proteins with similar proteins in white (scaly) fish. In the course of the study, it turned out that fish is much more satisfying than beef and chicken. And the feeling of satiety passes much more slowly after saturation with fish. The authors of the study attribute 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: studies say 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), lean white 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 servings of 200 grams of salmon per week for a month as part of a low-calorie diet resulted in 1 kg more weight loss compared to a diet that eliminated fish. Wild salmon is leaner than farm-raised salmon and contains fewer substances that have been linked to cancer. So, go ahead, go wild for wild salmon. This is a fish that should not be overlooked!

12. Canned tuna

Tuna or not tuna? That is the question. As the first source of docosahexaenoic acid (DHA), canned tuna is one of the best fish available for weight loss, especially in the stomach 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. Of the two fatty acids found in fish, the researchers say DHA is 40-70% more effective than eicosapentaenoic acid (EPA) in reducing gene levels in the abdomen and inhibiting fat cell growth. But what about mercury? The level of mercury in tuna varies by 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 from the Nutrition Institute.

13. Pacific cod

Fish and chips won't help you lose weight, especially if it's fried. But the study recommends regular consumption of Pacific cod. 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 Cardio vascular diseases”, found that an additional 2.5 kilograms can be lost if you follow a diet that includes fish. Researchers attribute satiety to cod great content protein in it, as well as amino acids that contribute to the normalization of metabolism.

Poultry and eggs are high in protein

Dietary and rich in protein, the turkey is no longer the usual 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. In addition, turkey contains DHA and omega-3 fatty acids at 18 milligrams per serving, the highest content on this list. They give a boost to mental activity, improve mood and “turn off” the genes responsible for fat, preventing fat cells from growing. Just buy only white meat, there is too much fat in dark meat. Rest assured that you are making a significant contribution if you roast meat at home, food prepared in a restaurant may contain fatty supplements to give flavor. This can be avoided if the meat comes 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 is more than half the daily value. But the pursuit of protein can negatively affect the taste. (Our usual poll about the taste of unseasoned breast received responses ranging from “it feels like cutting through the air with a knife” to “a wet sock.”) The good news is, with just a little imagination, you can turn this post-workout lunch into a finger-licking meal 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 a muscle builder! Eggs are also good for health: they are rich in amino acids, antioxidants and iron. Don't aim to eat only whites, yolks boast choline, 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. Buy organic eggs whenever possible. They do not contain antibiotics and hormones. As for the color, it's your choice. The color differs only due to 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 the heart. It is full of protein, antioxidants, vitamins and minerals that benefit the brain and muscles. Not to mention that it digests slowly, so you feel full longer and also burn fat without feeling hungry. Choose easy-to-prepare types. Add beans to soups and salads, or mix them with brown rice and steamed vegetables for a hearty and tasty meal. Love to snack? Mix black beans with salsa or corn and eat with whole grain crackers any time you like.

Simply amazing proportions: 250 grams of lentils contain as much protein as three eggs, but with only 1 gram of fat! Great amount fiber makes it very satisfying, and studies show that lentils speed up the process of losing weight: Spanish researchers found that people whose diet includes lentils four times a week lose more weight and improve their cholesterol levels compared to those who do not eat them. Eat it in pure form or add to soup.

This creamy oil is addictive. And if too a large number of peanut butter has a deplorable effect on your waistline, then just 2 tablespoons will provide you healthy fats and muscle protein. According to a 2014 study in the American Journal of Clinical Nutrition, consuming peanut butter can prevent cardiovascular and coronary diseases are the most common heart diseases. Choose oil without salt and sugar, without carbohydrate oils, to get maximum benefit. If you're sick of the standard peanut butter and jam sandwiches, try adding butter to your oatmeal or mixing it into your post-workout smoothie.

Grains that have protein

20. Bread from sprouted grains

Not all bread is a ticking time bomb to nullify all your weight loss efforts. This nutritious bread full of lentils, protein and healthy cereals, as well as barley and millet. To fill the slices with flavor, make a vegetable sandwich that is incredibly healthy for you. Pair two slices of sprout bread with hummus, avocado slice, roasted red pepper, cucumber, onion, spinach and tomato.

This nut-flavored, gluten-free cereal may be small, but full of healthy nutrients. It has a lot of fiber, essential amino acids, calcium and vitamin C - not all cereals can be found like this. To reap the benefits for yourself, swap out your morning oatmeal for a protein-rich porridge. Mix 125 grams of panicles with 125 grams of water, add a pinch of salt. Let it boil, lower the 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 could be your new favorite. This wheat and rye hybrid contains 12 grams of protein in 125 gamma, and is also rich in brain-healthy iron, potassium, magnesium and fiber. Use triticale instead of rice, mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms, and green soybeans for a healthy, Asian-inspired meal. 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 are trying to lose weight, just cut off a small piece and limit yourself to one glass of wine if you are a woman, and two if 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, such as those found in creamy, delicious yogurt, helped obese women lose almost twice as much weight as those who did not consume probiotics. All research subjects sat on low calorie diet, but after 12 weeks, those who ate probiotics lost 4.5 kilograms, while those who did without them 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 kept their weight but didn't lose another gram. The beneficial bacteria in probiotics help boost your metabolism and boost your immune system, but you need to choose your source carefully. Yogurt is a great way to get protein and probiotics, but you need to read labels to be healthy. Most contain sugar, which outnumbers the protein content.

25. 1% organic milk

Organic cows are very different from those fed hormones and antibiotics. And if they do not have antibiotics, then they will not 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 alphabetical nutrients unless you opt for milk with at least 1% fat.

Nuts and seeds

26. Chia seeds

One of the main rules balanced nutrition says 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 lead to weight gain. Agree, it is not very cheap to eat salmon every day, but a handful of chia seeds - one of the most saturated omega-3 foods in the world - in smoothies, salads, porridge, pancakes or even desserts is quite affordable and simple.

27. Pumpkin seeds

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

Think of almonds like natural tablet for weight loss. Studies that have studied overweight or obese adults have found that, when combined with a diet, eating just 60 grams of nuts can promote weight loss more effectively than snacking on complex carbohydrates and sunflower oil And that's in just two weeks! (And after 24 weeks, those who ate nuts lost 62% faster!) For optimal results, eat your daily allowance before hitting the gym. Almonds, rich in the amino acid L-arginine, may actually help you burn more fat and carbs during your workout, according to a study published in the Journal of the International Society for Sports Nutrition.

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 just take a look at our article and go shopping in peace!

Hello friends! Today we are 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 protein products, and also get acquainted with ... I will not reveal all the cards in order to save some intrigue.

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

Protein-Rich Foods: Theoretical Foundations

It just so happened that bodybuilding is not only a blunt pulling of glands, but also 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. Don't blame them (you) for this. normal phenomenon, and it is connected with the fact that initially the human diet is depleted in this nutrient. And the introduction of a new habit - to eat more foods rich in protein, is a rather unpleasant and unhurried process.

In general, if we raise the statistics, then the majority (about 80% ) "simulators" and fitness young ladies do not grow (in terms of increasing muscle volume), because their diet lacks quality (high protein and low fat) protein products. The answers to these and many other questions are the subject of our today's note.

Note:

Before diving into the theory powerfully, I would like to remind the “new” and already experienced visitors and readers that our pantheon already has one entry dedicated 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 proceed to its logical continuation.

So, I would like to start with a brief "historical" information about the protein.

Protein Rich Foods: The Truth About Protein

Protein (protein / protein) from the point of view of a bodybuilder is a building block for creating new muscle structures. It is a fundamental nutrient in the nutrition of an athlete (and not only), on which the muscles are based. In food sources, protein is in the form of amino acids. (raw material for building proteins), which are interchangeable, irreplaceable (not synthesized by the body) and conditionally essential.

Clearly the classification looks in the following way.

Very common 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 lifestyle life, should include foods rich in protein in their 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 think about: “how to build muscle?”, You must first think about your diet, replacing various simple carbohydrates(bread, cookies, rolls, etc.) for protein.

Most begin their training adventures from the bulldozer (I was impatient and went) and in the end (after the lapse of 2-3 months and absence visible results) on classes with iron clogged. And this happens because, even after a well-conducted workout, it’s not building material that is thrown into the furnace of the body, but the usual diet. (potatoes, sausages, bread, etc.). Or is the 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 to choose the right protein-rich foods. Not many people know how to wisely buy groceries in stores or supermarkets. Next Tips help you stay properly satiated.

Council number 1. Protein mix

When choosing a building nutrient, always aim for a combination of animal and vegetable proteins. If you are actively engaged in the construction of 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, ryazhenka, varenets), cheese and milk;
Protein sources from vegetables, grains, fruits, and nuts are incomplete. They lack one or more of the amino acids needed to make 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 information about the composition of the product (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 larger the value, the better (at low fat content).

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

Council number 2. Soya

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

Council number 3. Food rating

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

Council number 4. bypass

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

Council number 5. Balance

Keep a balance between the amount of carbohydrates and protein consumed. On average, the latter should account for 25-30% , and for carbohydrates - about 55-60% . Food rich in protein allows you to control weight, pushing back the feeling of hunger.

Council number 6. Changes

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

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

Council number 7. Meal Schedule

All your efforts to choose foods rich in protein will be in vain if you do not learn how to manage your diet. To do this, you need to keep a food diary in which to prescribe at what time and what dish you have to hamster. Such a system will exclude various snacks and long breaks between meals.

Tip #8. Ingenuity

Whatever strong-willed person You have not been, sometimes there come moments when you want to quit eating right and eat to the fullest :). To avoid such breakdowns, periodically experiment with your diet - try new foods (combinations), new recipes and dressings.

So, everything seems to be here, 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 scrupulous about nutrition, and I always devote the most time to choosing the right products, including protein ones. In fact, now my choice is always predetermined, because. I know which gastronomy contains the most protein, but in the past I pored over studying the packaging and reading the ingredients.

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

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

Protein Rich Foods: Protein Sources

No. 1. Meat and poultry

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

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

Note:
In all further figures, the following designation is adopted: through a fraction, the protein content / fat content in 100 gr product.

No. 2. Fish and seafood

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

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

Number 3. Fruits and vegetables

Fruits and vegetables are excellent 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 (like potatoes) contain a large amount. Therefore, it is necessary to competently approach the choice of such products.

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 high in fats that are good for the brain and nervous system. And since 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 muscle building. High in calcium and vitamin D, dairy products are the perfect post-workout snack.

Include in your diet:

eggs (chicken, quail);
cottage cheese (low fat or up to 5% ) ;
kefir (fat-free);
milk (cow fat-free);
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 has more protein, some research suggests 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 nutritional nutrients, not just protein. Therefore, always rely on the base - and you will always be properly and usefully fed.

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

Protein Rich Foods: What the Science Says

AT 2012 year in research center Pennington (USA) one Scientific research regarding protein, calories and weight gain. In the course of it, unusual results were obtained, which said that weight gain depended on the number of calories consumed, and not on the amount of protein consumed.

Most nutritionists believe that the proteins, fats and carbohydrates contained in the human diet are more important for weight gain than the number of calories consumed with food. This study proved otherwise.

During it 25 experimental rats of brave people were imprisoned in the metabolic ward for a period 12 weeks. The volunteers had to eat about 1000 extra calories per day over and above 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% ) recovered slightly less. 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.

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

Results Say Low-Protein Diet Caused Loss of Muscle Mass (which is bad for an athlete). In addition, there is not much difference between a diet containing 15% protein and above 25% ) . The study also showed that higher protein diets won't help a person lose weight unless they cut back on their calorie intake. Calories matter most 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, whole grains.

Afterword

Another note written, today we continued to deal with nutritional issues and talked about high protein foods. After reading, you only have to do one thing - hit the grocery store and stock up to the fullest the right products. Well, with this you will already be fine without me, bon appetit!

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

P.P.S. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to 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 version from a well-known brand will fly into several thousand, but if you add casein and BCAA, then every month you will need a good ten. It turns out that a 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 an isolate, buy a concentrate, and famous brands prefer any of of Eastern Europe. However, this option has a serious disadvantage: along with savings, you sacrifice quality. Budget protein contains impurities(same maltodextrin), poorly refined and will eventually bring you less good. A good alternative without unnecessary 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 budgetary of them.

Eggs

The cheapest sources of protein are ordinary 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 building muscle tissue. Egg white contains all 8 essential amino acids that are not produced by the body.

Hard-boiled eggs are best boiled for no more than 10 minutes, and eating them raw is not recommended because of the risk of getting sick with salmonellosis.

Legumes

Depending on the type of legume, one jar contains from 15 to 25 g of protein. It is absorbed worse than egg, but it contains a significant amount of carbohydrates. They can help you increase your calorie intake during a period of mass gain or help you recover from a hard workout. A good alternative to a gainer!

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

Cottage cheese

Contains a complete protein with all the essential amino acids. digestible better than meat, but for quite a long time. This is due to the fact that cottage cheese protein is mainly represented by casein. Due to this, it can be a good source of protein for the body before bed, but not very good for taking immediately after a workout. Instead, for these purposes, products with quickly digestible protein are suitable - 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 a minimum of fat and is perfectly digestible. The broad amino acid profile makes chicken meat an excellent ingredient in a mass-gaining or fat-burning diet.

The only minus of the breasts is that you need to seriously approach their preparation so that the insipid taste does not discourage the desire to deal with them. Well, if you are still tired of chicken breasts, you can switch to the drumsticks with the same benefit.

canned tuna

Contains all essential acids, and at the same time Omega-3 fatty acids. The latter work great for increasing lean muscle mass, also increase endurance, testosterone production and speed up metabolism.

To acid, we advise you to take tuna in its own juice, and not in oil. The latter can upset the balance of omega-3 and omega-6 acids and interfere with the absorption of the triple. 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 an order of magnitude higher.

Inexpensive varieties of white fish

Pollock, catfish, cod, haddock. Many varieties of white fish contain a complete combat set of essential amino acids. Minus - you have to cook and spend some time at the stove. Plus - a large number minerals(phosphorus, calcium, iron) and the same Omega-3 acids with which your workouts will become an order of magnitude 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 their acquisition sometimes does not please the budget. In these tough economic times, thick, juicy fresh fillets are not an option for many. This does not mean that you have to save on everything in order to get your daily healthy protein. It simply means that you have to 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 bankrupt you. Bodybuilders - bookmark this page.

1. Eggs

High quality and cheap protein, eggs certainly deserve a mention. Just one egg provides 6 grams of protein (11% of your daily muscle building requirement). Composition of vital amino acids, branched chain amino acids and glutamic acid egg white ultimately help your muscles recover after a workout.

Cost: A little over $50 and you can get a dozen eggs that will give you a whopping 60-70 grams of protein and 110% daily dose. It's only 1500 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 seafood or butcher shop trip, here's yours. 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 CCC has already "introduced" us to this metal). In accordance with the safe norm, you can safely eat 150 grams of Albacore tuna per week and 450 grams of light tuna.

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

3. Peanut butter

Peanut butter contains more plant protein than any other legume or nut family. It may not match the protein content of a giant turkey leg, but it has 25 grams of protein per 100g, making it an economical option for those on a budget.

Cost: From 400 rubles per 500 grams. Incidentally, almond butter has a higher protein quality than peanut butter and is less allergenic, and doesn't cost much more.

4. Whey

Possibly the most economical effective method increase the protein in your diet - whey provides the body with an ideal amino acid profile for muscle building, strength and recovery. Whey is also fast-digesting, making it a good source of post-workout nutrition 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 whey protein being isolated from whey, it contains lactose, a natural sugar found in dairy products. If you are lactose intolerant, your body is likely to be unable to digest lactose and show 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 usually 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 point: if you've ever seen the movie Blazing Saddles, or been in a badly ventilated area with a bunch of guys after a barbecue, you know how strong action beans can possess over the digestive system.

Cost: Super cheap.

6. Plain Greek yogurt

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

Cost: from 40 rubles per pack 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 the daily value of protein and only 3.7 grams of saturated fat. As an added benefit, the soy protein in tempeh lowers cholesterol levels and reduces the risk of prostate cancer. Now this soy is spreading all over the world at a tremendous speed, and this is obvious - it is not only nutritious, but also useful.

Cost: Only 1000 rubles per kilogram on Ebay, although this is perhaps expensive price Better than eggs.

8. Saury

Saury is a source of protein. A can weighing 250 grams costs about 45 rubles. 1 kilogram (four cans) - 180 rubles. 100 grams of saury contains protein: 18 g. There are 180 grams of protein in a kilogram.