Cheap high protein foods. Nutrition for muscle growth

Everyone who begins to engage in bodybuilding meaningfully, with the goal of building muscles and becoming more beautiful, sooner or later thinks about nutrition, learns that you need to eat a lot of protein, enough slow carbohydrates and low fat.

If we touched on the topic of nutrition, let me tell you what the nutritional picture should look like.

1) In first place without any doubt protein. It is the building material of our muscles, and if it is lacking, they will not grow. There is a strong, time-tested opinion that you need 2 grams of protein per kilogram of weight every day. For example, if your weight is 80 kg, then you need 160 grams of protein.

2) Carbohydrates. Carbohydrates are our fuel, they give strength. But there are different carbohydrates: “Fast” (sweets, cakes, chocolate, sugar) and “Slow” (rice, oatmeal, legumes). Fast carbohydrates, as a rule, turn into fat, they should be avoided, but slow ones can nourish our body for a long time, so they turn into fat only if you don’t move at all and eat a lot. There should be 4-5 grams of carbohydrates per 1 kilogram of body weight. If your weight is 80 kg, then carbohydrates should be 320-400 grams every day!

3) Fats, vitamins, amino acids. All this is also important, but I won’t touch on it for now.

As a rule, the main difficulty in a bodybuilder’s diet is protein. If you are not taking special sports nutrition, for example protein shakes, it is quite difficult to get 160 grams of protein from clean food. Firstly, you need to eat a lot (6-8 times a day), and secondly, it may not be affordable.

1) Best protein - animal protein(eg chicken, meat, fish).
2) In second place you can safely put dairy and egg whites(eggs, cottage cheese, milk, cheese).
3) Then come the vegetable proteins of legumes (beans), they are of course not much worse than animals, but they are quite suitable, and in addition they have a number of useful vitamins.
4) The worst protein is soy (it is poorly absorbed).

On average, meat contains about 20 grams of protein per 100 grams of product, chicken breast, for example, 23 grams. To make up for daily norm protein with meat you will have to eat 160/20*100 = 800 grams of meat per day. Firstly, this is quite difficult for the stomach and secondly, it will cost you money.

Let's consider the option when you want to meet your protein requirements with a minimum budget.

high content

1) Beans. Contains approximately 20-23 grams of protein at a cost of 130 rubles per kg.
2) Oatmeal. Contains 12 grams of protein at a cost of 80 rubles per kg.
3) Low-fat cottage cheese. Contains 18 grams of protein at a cost of 240 rubles per kg.
4) Eggs - 6 grams of protein per egg on average. You can find eggs for 60 rubles a dozen.
5) Chicken breast 23 grams of protein at a price of 250 rubles per kg.
6) Various canned fish

In general, my task came down to getting 160 grams of various proteins (animal, vegetable) per day while spending no more than 100 rubles, the task turned out to be not easy and I went on a trip to the nearest stores, examining various products and deducing the coefficient of cheapness of protein, that is, how much protein I will get for 1 ruble. It is easy to calculate the mass of the product / 100 * the amount of protein in 100 grams / the cost of the product. Let's take oatmeal 500 / 100 * 12 / 40 = 1.5, that is, a ruble can buy one and a half grams of protein. 1.5 coefficient is good, but not the best.

For me, this was the main indicator, only after that I looked at the taste and origin.

And you need to understand that to achieve 160 grams of protein without exceeding 100 rubles, an ideal coefficient of 1.6 was needed, that is, even if you overeat on oatmeal for 100 rubles a day, it still won’t be enough.

1) Canned beans, factor 2!
2) Oatmeal = 1.5
3) Carp in tomato sauce = 1
4) Low-fat cottage cheese = 1 (I had to look really hard)
5) Eggs = 1.2
6) Chicken breasts = 0.92

Here, of course, you need to take into account that stores and prices are different everywhere, in addition, there are regularly discounts on different products, so calculate your coefficients yourself.

Looking ahead, I’ll say right away that I didn’t manage to reach the limit of 100 rubles, it’s possible, but I didn’t want to eat just beans and oatmeal, so I didn’t exceed it by much.

1) 2 cans of beans - this is the base, 80 grams of protein
2) Carp - 30 grams of protein
3) Cottage cheese - 30 grams of protein
4) 400 grams of oatmeal - 24 grams of protein and a base of carbohydrates.

Now I had to figure out how to be able to eat it all during the day. The main problem, of course, is oatmeal, but of all the cereals, for me personally it is a priority in terms of the amount of proteins, carbohydrates and speed of preparation.

Based on this, I prepared the following diet for myself:

1) First breakfast - 150 grams of oatmeal

2) Second breakfast - 150 grams of oatmeal
The intervals between breakfasts are short, only the first one failed, and the second one immediately failed.
Then I usually have a workout in the afternoon.

3) Lunch after training - can canned beans and carp.

4) Second lunch - 100 grams of oatmeal.
At this time, I sometimes train with dumbbells at home if I have the desire and time.

5) First dinner - a can of beans.

6) Second dinner - Cottage cheese.

The hardest part is eating oatmeal, but I don’t yet know what I can replace it with. This is my main source of carbohydrates and also provides 24 grams of protein.

I would like to note that I eat this way only five days a week, that is, during the training week. I have fasting days for two days, I eat vegetables, fruits and generally eat less.

Nutrition is the most important aspect in bodybuilding. The intensity of muscle growth depends on it. If you work like an ox in the gym, but at the same time you eat incorrectly, then do not expect great results. So what to do, what to eat? First of all, hit the high protein foods. Any muscleman knows that protein is a building material for muscle growth, and we can only get it from food. So let's figure out what protein products best to use?

As a rule, many publications banally list several products with supposedly high content protein, but almost no one writes about the fact that protein can be different. After reading this article, you will laugh at those who foamingly prove that beans and peas are great source squirrel. So, first you need to understand the following:

Protein can be of animal or plant origin

I'm sure you've heard about animal and plant proteins many times. But I'm willing to bet that not everyone knows what the difference is. Both are high in protein, but are they equally healthy?

Animal proteins

The #1 choice for a bodybuilder, such proteins contain all 20 essential amino acids, which are absorbed by the muscles and restore them completely. Contained in products such as meat, dairy products, everything that comes from the animal world. Animal protein will give you the maximum, because it will allow you to build a complete chain of amino acids, one after another. In terms of money, of course, it is not cheap, but if you decide that bodybuilding is for you, then be prepared to invest in yourself.

Plant proteins

Cheaper and less suitable for us, but will still help us get the missing amount of amino acids. Plant proteins contain only 8 out of 20 amino acids, so they are considered less healthy. These types of proteins are found in foods: soybeans, cereals, legumes, lentils. Typically, athletes use plant proteins as auxiliary proteins to get the missing amount. It is not recommended to use them as the main source of protein. But the price will pleasantly please you; anyone can afford this kind of protein.

Protein: pros and cons

Let's look at the most, in my opinion, scandalous and popular product - protein. Every day we hear that there is supposedly no benefit from protein, that it is chemical, we will plant kidneys and liver, and so on. Remember once and for all: THIS IS COMPLETE BULLSHIT. We have dispelled all the myths in.

Protein is translated from Latin as protein and is protein squeezed from food into pure form. This is not a deadly powder, as many people think, these are the same proteins that we get from everyday food. Just for the convenience of athletes, it is sold in this form. Agree that it is much easier to drink 50 grams of powder with some water than to stuff 300 grams of cottage cheese into yourself when you don’t feel like it at all.

But one thing is worth remembering! Since childhood, we eat food that is familiar to us, and not protein powder, so our body absorbs protein from food better. Protein as a sports nutrition is not fully absorbed, which means that part of the money goes down the drain. It is better to eat more high-protein foods, and protein can only be used as an assistant. It should not be the main source.

There are also 2 types of protein:

Soy is cheap, contains on average 90% protein. But here you will find only 8 amino acids out of 20, and this protein takes 6-8 hours to digest, that is, it is better to use it only at night.

– I will classify all 3 types into one group, since they contain animal protein. Their protein content is from 70 to 80%. But the absorption is very fast, after consumption there will be no heaviness in the stomach. But, unfortunately, the price is very affordable; few people can afford such protein.

Where the squirrel lives

Now let’s look at the very best protein foods, starting with animals.

Eggs (8-10 grams)– the most popular and cheapest source. A huge advantage is that it is absorbed by 99%. But don't try to eat raw eggs, you might catch Salmonella. In addition, in its raw form, digestibility drops by 50%.

Cottage cheese (15 grams)– also one of the cheapest sources of protein. In addition, cottage cheese with jam or honey will be excellent and healthy dessert. Better to use skim cheese so as not to gain unnecessary fat.

Chicken fillet (27 grams)– everyone’s favorite delicacy among jocks, especially chicken breast. It contains the most protein and little fat. If you eat chicken breast a couple of times a day, you will get the required amount of protein in no time. Moreover, such a delicacy is not the most expensive.

Red fish (22 grams)– choice of wealthier athletes. This product contains a decent amount of protein and has an excellent taste. In general, you enjoy it, and you supply yourself with proteins as you should. But few can afford this.

White fish (21 grams)- contains about the same amount of protein as red, but costs much less. I'm not a fish connoisseur, so the difference is taste qualities I don’t see much, but this is a question for connoisseurs.

Lamb and beef (25-28 grams)– a paradise for meat eaters. Lamb and beef are not as fatty as pork, so you can enjoy them to your heart's content. In addition, they contain a lot of protein, but the money is very expensive; most athletes use them occasionally, for the sake of variety.

Milk and kefir (3 grams)- the simplest and convenient way get protein. Unfortunately, you can’t drink a lot of kefir or milk, but you can easily get your 30 grams per day from them.

Cheese (20-23 grams)– another source of animal protein, but it’s unlikely that anyone will be able to eat a lot of cheese. Therefore, we will classify it as the most unclaimed product.

And now it’s the turn of foods high in vegetable proteins.

Soy (14 grams) – the best choice for vegetarians or those who just want to get the required amount of protein for little money. But do not forget that soy cannot serve as the main source of protein.
Buckwheat, rice and oatmeal (12 grams)– everyone’s favorite, satisfying and healthy side dishes. They contain quite a lot of protein, and together with the same chicken breast they will give you sufficient quantity amino acids.
Beans (6 grams)– not everyone will like bean products; they are not for everybody. But they can serve as an additional source of protein. Let's be honest, this is not the best choice, but it is also possible to keep such products in mind.
Lentils (25 grams)– an excellent choice for those on a diet. Lentils contain almost no fat, including a large number of vegetable protein, in addition you will find in it great amount vitamins and nutrients.

Here's a handy table. Print it out and hang it on your refrigerator:

It would seem that everything is simple, but for some reason many people like to complicate everything by trying to include expensive exotic food in their diet. No matter what they tell you, this list is exactly the best option.

Summarize

In conclusion, I will say that it is best to combine all types listed products, if finances and time allow. Then the results of your training will be as effective as possible. The high protein content in foods is the first sign of their usefulness for a bodybuilder.

Don't forget that you need no less than 2 grams of protein per kilogram of weight, to an ordinary person you don't need that much! That is, if your weight is 80 kg, then you should receive at least 160 grams per day, but not a gram less. And if it’s more, then it’s only good.

Eat healthy foods and be healthy!

Fedoseev Maxim Andreevich

Hello, dear reader. Today I want to focus on the topic of proteins, namely foods that contain the most protein. Many of you know that I started running. After that, my diet changed a little. But it simply changed towards separate nutrition, and not towards sports nutrition. After I started increasing my loads, I began to think that it was time for me to balance my diet, or at least increase my consumption of foods containing protein. It's no joke, in one run I lose about 2,000 - 2,500 calories on weekends, and about 800 - 1,000 calories on weekdays.

I haven’t had any fat reserves for a long time, and I didn’t have much. I've never been different" overweight" And now the time has come for me to find out what kind of nutrition I need now to replenish my calorie reserves. And not just calories, but also energy reserves.

And we take energy from proteins, carbohydrates and fats. Today I want to focus on squirrels. We can get proteins from many, and also from a variety of foods. There are animal and plant proteins. But not all proteins are digested equally. For example, animal proteins are absorbed better than plant proteins. But our body needs all the proteins.

The record holders for absorption are, of course, milk and eggs. Then you can include fish and beef. But let's take a closer look.

Animal fats are digestible up to 90%. For example, meat can be classified as a slow protein because it is digested gradually, and this is partly because meat takes a long time to digest. But unlike vegetable proteins, it has no fiber. Fish is digested faster. Moreover, you can eat fatty fish, while it is better to choose lean meat.

But eggs, milk and cottage cheese are considered the fastest. For example, an egg is almost 100% digestible. Moreover, cottage cheese and milk should not be fatty. The presence of fat slows down the absorption of protein by our body.

Vegetable proteins are absorbed by our body only 30 - 50%, and not all of them are absorbed that way. Well, now look at the table of proteins. Not all products are here, but only the most rich in protein, or foods containing the most protein.

The table is divided into two parts, I just didn't want to make a continuous long table. The table shows data in grams per 100 grams of product.

There is a lot of debate about which protein is better. But in order to say for sure, you need to decide why you need protein. Basically, protein is needed to build muscle tissue. And bodybuilders are well versed in this.

I raised this topic for myself to better find out what suits me. For example, our coach says that in the marathon club people become vegetarians. But I somehow didn’t ask the coach who top scores. For myself, I’m not ready to give up meat yet. You just need to take a more detailed approach to your diet.

When I first started running, and the distance per run was no more than 12 km, I didn’t even have to think extra about restoring calories or protein. I tried to eat separately, but it didn’t work out completely yet, and I felt light in my body.

After my distances increased, and they were not constant, I felt the need for additional replenishment of energy through food. And I admit honestly, I have already begun to pay less attention to separate meals. Because separate and sports nutrition are different. What sports nutrition recommends, it denies separate nutrition.

From my own feelings, I can say that when I ate separately, there was a certain lightness in the body, but over long distances weakness also appeared. And now, after 18 - 20 kilometers, a second wind opens. Of course, not only nutrition contributed to this, but also regular training.

But not all products from this table are available to us to create our own menu from. Some products are too expensive, while others are not accepted by our body. For example, I tried to fill up the missing protein with meat. But I simply didn't want meat. Therefore, I chose for myself some products that everyone can afford and that I enjoy eating.

Cheap sources of protein

First on my list was cottage cheese. I have small children, and there is always some in the refrigerator. homemade cottage cheese. Therefore, I began to include cottage cheese in my diet more often. It is not only rich in protein, but also in calcium, which is so necessary when jogging, and in general is also an excellent source of calcium for us.

For example, I eat it raw quail egg. I can add honey for taste. You can also eat any eggs, whether boiled or raw. Only raw ones must be taken homemade, and from trusted people.

The next products are the internal organs of animals, and best of all birds. These are such as the liver, heart, stomach and lungs. They contain from 15 to 20 grams of protein per 100 grams of product. And protein is better absorbed after heat treatment.

I even have favorite dish, consisting of chicken liver and hearts. You can find the recipe in the article “.” Only now I also add stomachs there. Of course, the presence of lard slightly impairs the absorption of protein, but it makes this dish very tasty. In addition, this dish also contains a lot of amino acids, which are so necessary for the absorption of protein.

Not the last place in our diet is occupied by walnuts. This year it has certainly gone up in price. This is due to crop failure. But it is still accessible and useful source squirrel. Only we buy not in the store, but in the market.

Firstly, the store sells already peeled nuts, but it is not recommended to store them peeled; they oxidize. And secondly, it is more expensive there. Every morning I have breakfast oatmeal with a small handful.

Next on our list are legumes, specifically beans, peas and lentils. They are not expensive and rich in vegetable protein. In addition, legumes are rich in carbohydrates, which are also a source of energy. You can also add buckwheat and millet. True, I don’t eat buckwheat, but it is accessible to everyone.

This is how, if you wish, you can diversify your diet with protein-rich foods.

High-protein foods can be called alpha and omega without exaggeration. healthy eating. Without them, it is difficult to lose weight and almost impossible to gain weight - unless, of course, the goal is muscles and not rolls of fat on the sides. Without them the body will not be able to provide normal work internal organs. And food that is poor in such important compounds is unlikely to be truly satisfying. In other words, anyone who cares about their physical fitness and health has many reasons not only to know foods high in protein by name, but also to regularly include them in their menu.
Proteins are needed for more than just muscle growth

What are the benefits of protein?

In the scientific community, high molecular weight organic compounds, which we simply call squirrels, bear the proud title of guardians and organizers of life. And this is not without reason. Once in the stomach with food, they are broken down into amino acids, which they immediately begin to take Active participation V physiological processes body:

participate in the production of hormones;
ensure blood clotting;
regulate work nervous system(lack of protein affects coordination);
affect the activity of the kidneys and liver;
delivery nutrients to cells is also controlled by protein;
without it, neither the restoration of old tissues nor the growth and construction of new ones is possible - including muscles;
it provides the body with energy;
some proteins act as antibodies, opposing various diseases and strengthening the immune system.

Don’t think that proteins are exclusively meat and cottage cheese!

The body is able to synthesize some amino acids itself. But this part is small, so our body cannot do without regular replenishment of its reserves from the outside. You can't do without a list high protein foods, which is worth printing out and hanging on the refrigerator, or better yet, memorizing it - you will have to refer to it often.

Top 10: athlete's first assistants

Let's spend a few more minutes on a little clarification. No food on earth consists solely of proteins; it will always contain a certain proportion of fats or carbohydrates, which can significantly slow down progress towards the goal if your goal is not only beautiful relief, but also weight loss. In this case, preference should be given to high-protein foods with low content fat and carbohydrates. Subject to regular training, the body will fully use them for construction. muscle tissue and will not try to deposit it in the folds of the stomach.

Knowing the secrets of healthy eating makes it much easier to achieve your goals.

On the other hand, nutritionists say: a small amount of fats and carbohydrates will benefit the absorption of protein. So don’t rush to clear all controversial dishes from the menu, leaving only the highest protein foods without “excesses” among those allowed. Diversity has never harmed anyone, but bigotry often does.

If your goal is weight loss

What to focus on for those who set themselves the task of losing a few kilograms, so that the muscles not only do not suffer, but also continue to increase in size?

1. Fish. It consists of a quarter of protein (100 g of product contains 20-25 g of pure protein), is easily absorbed by the body and is full of fatty acids. polyunsaturated acids, necessary for the body For normal life. It’s difficult to gain weight on fish, but if you are actively fighting for slimness or are on a drying diet, choose low-fat varieties- tuna, trout, salmon - and diversify your diet with seafood more often.

Fish can be safely included in any diet

2. Meat. Here, chicken breast remains the undisputed favorite of athletes and healthy eating enthusiasts. Just like fish, it consists of almost a quarter of protein with a minimum of fat and almost complete absence carbohydrates, especially if you choose chicken fillet without skin. Following chicken is lean beef, rich in iron and zinc, which are important for men, rabbit meat and turkey meat. But pork and lamb let us down: a large amount of animal fat negates the benefits of the product.

Less fat and oil, more spices!

3. Liver. Variety of meats and fish dishes Offal will help. Liver, for example, is comparable in protein content to meat, but it contains little fat - even pork contains, at most, 5%.

Don't discount by-products

4. Low-fat cottage cheese. This protein is a long-digesting protein, so it is not recommended to eat it after training in order to close the protein-carbohydrate window. But during the day and in the evening, cottage cheese is always a welcome guest on your plate. Moreover, from every 100 g of product you will receive 15-20 g of protein, which will include calcium, which strengthens bones and relieves muscle cramps.

Sugar is prohibited, but herbs and spices are allowed

If your goal is muscle

For those who want to gain weight, another list of products will come to the rescue.

5. Legumes. This is a real record holder for protein content! Soybeans consist of almost half of it, and peas, beans and lentils, although they lag behind their “relatives”, confidently hold second place - for every 100 g of product there are about 20 g of the purest vegetable protein, which is as close in composition as possible to what found in meat. However, there was a fly in the ointment here: a third of soybeans are fats, and other legumes are full of carbohydrates.

Pea porridge is as filling as mashed potatoes

6. Cheeses. Pleasant taste, 20-35% protein, calcium... What else is required from a product intended for sports nutrition? If cheeses had a little less fat, we would have an ideal source of protein. Alas, fat is sometimes present in equal parts with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.

A slice of cheese, a savory cracker - and your snack is ready.

7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. It’s not for nothing that they are present on the menu of any bodybuilder who is diligently gaining weight. True, the fat in strong kernels is at least twice as much as protein, so you need to eat them with caution.

Peanuts have a lot of protein, but almonds and... walnut less fat

8. Eggs. 10-12% protein makes this product an indispensable assistant in the matter of gaining mass, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. There is too much fat concentrated in them - up to 35%.

9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a tasty side dish, a valuable source of protein (up to 15%) and will not break the budget. One bad thing is that, even if you wanted to, you cannot classify cereals as high-protein, low-carbohydrate products: in some of them, the amount of these compounds that are dangerous for slimness can reach up to 70%.

Cereals contain not only proteins and carbohydrates, but also minerals

10. Bread. Surprised? Meanwhile, bread contains 5-8% protein, which makes it an important contender for your attention. The main thing is to choose varieties with lower carbohydrate content, and big amount vitamins Such as Rye bread made from flour coarse, which can rightfully be called a bodybuilder’s assistant in both weight loss and weight gain.

If you don't get carried away with eating bread, it will only bring benefits

comparison table

For better clarity, we present you a table of high-protein foods indicating the amount of fats and carbohydrates.

Video: 10 cheap sources of protein

10 cheapest, but at the same time effective products for weight gain according to the Kukharim channel:

Every athlete knows that you need to eat meals in small portions, at least 5-6 times a day. At the same time, it should be rich in proteins, fats and carbohydrates. The first element has special meaning, since it is the protein that is responsible for the construction muscle mass.

Protein for a bodybuilder

Trainers have conducted research more than once to establish the ideal protein intake. If an athlete does not receive the required amount of protein, muscles grow poorly. The body has nowhere to take an additional source of energy, and it quickly gets tired. Of course, excess protein does not mean that a short time you will become a powerful mountain of muscle mass. Everything should be in moderation, especially when we're talking about about a bodybuilder's diet.

After numerous studies, it was found that for stable muscle growth it is necessary to eat no more than 30 grams of protein (minimum dosage - 20 grams). To ensure that every snack is complete, you need to break the food down into microelements. This is the only way you will understand which product contains the required 30 grams of healthy protein.

Bodybuilder Foods

The food market offers many options for decorating the dining table. But a bodybuilder cannot absorb everything. Only a menu compiled wisely will allow you to get the desired result. Let's look at the most popular foods that are fortified with proteins. The quantity in grams will allow you to calculate the permissible dosage.

First, let's look at foods that can be included in an athlete's diet. After this, we will provide a detailed table of calorie content and composition.

Chicken breast, cleared of skin and bones. The meat of this bird is actively used by all athletes and people concerned dietary nutrition. This product is completely free of carbohydrates and has very little fat. But there is enough protein in the breast. It is worth remembering that it must be eaten without sauces, breadcrumbs and mayonnaise. Otherwise, you will get a completely different composition of food. There is always a portion of chicken in a bodybuilder’s daily diet.
Steak from the thigh of an artiodactyl animal. This product is one of the most favorite in an athlete’s diet. It's nice to enjoy the aroma and taste of freshly grilled steak. This dish is completely free of carbohydrates, but contains a lot of protein. It is important that an appetizing piece of thigh is fried without adding ketchup or sauces. Otherwise, the calorie and fat content will increase significantly.

Pork chops should also be present in the diet of any athlete. Many will say that this product is fatty and unacceptable on an athlete’s menu. In fact, pork tenderloin contains some fat. There are no carbohydrates at all, but the product is enriched with proteins. It is important to cook this meat correctly. To do this, soak a fresh piece of pork for 1-4 hours in slightly salted water. This will make the product more tender and pleasant. After this, fry each side in a frying pan for three minutes. Next, the tenderloin is placed in an oven preheated to 200 degrees, where the appetizing piece simmers for another eight minutes.
Salmon attracts many with its taste. It is impossible not to enjoy the aroma of properly cooked fish fillet. Famous chefs always include this product in their signature dishes. Of course, an athlete does not necessarily have the ability to cook exquisitely. It is quite enough to know how to stew or boil salmon meat. There are eight known species of Pacific salmon and one Atlantic salmon. The latter's meat is especially tender. It is impossible not to mention canned fish. This salmon is also rich in protein, which is important for a bodybuilder. Therefore, if you love fish, then feel free to enrich your menu with this product.
Canned tuna must be present in the diet of any athlete. On store shelves you can find several types of fish - striped, yellow and blue. The last species of fish is on the verge of extinction. Therefore, if you are not indifferent to the fate of the poor fish, then pass by the display case with blue tuna meat. It is best to choose a striped tuna representative for your diet. There is plenty of protein in this product, and the amount of fat is kept to a minimum. This wonderful product for everyone who pumps up their body. The only drawback of the product is that it quickly becomes boring.

Octopus will appeal to all seafood lovers. In our stores it is sold frozen. You can safely buy one package and dilute daily diet six small octopuses. It's best to cook them on the grill. If you don’t like this type of cooking, then simply cook the seafood for three minutes. This product has a unique taste and smell too.
Chicken eggs Allows you to prepare several types of dishes. It can be an omelet, scrambled eggs or just a boiled product. Eggs are an excellent source of protein, but we must not forget about their fat content. Therefore, you should not eat them in large quantities. If possible, it is better to buy the product from farmers who receive eggs naturally. At poultry farms, far from humane methods of “persuading” chickens are used - current is used. Of course, it’s up to everyone to choose which egg to boil for breakfast. Anyway nutritional properties are the same in each of these products.
is a nut that is rich not only healthy protein, but also fats. It is better not to include it in your daily menu. It is better to eat almonds once a week. In supermarkets you can find peeled almonds packaged in bags of various weights.

Peanut butter becomes a favorite delicacy of bodybuilders with a sweet tooth. This product is rich in proteins and unsaturated fats. Of course, you shouldn’t overuse it, but you can afford to eat 2-5 teaspoons with toast. The amount of carbohydrates in the product is also quite large.
Cottage cheese is a dairy product obtained by processing sour milk. Cottage cheese is valued for its casein content, which is necessary for everyone who is fond of strength training. Milk product, as a rule, is eaten before bed to help muscle fibers recover after tiring exercise. It is also permissible to consume cottage cheese during the day, especially if you like this product. But you should beware of curd masses with various additives that will not benefit anyone. Choose granular cottage cheese with natural color. Pay attention to the expiration date - natural cottage cheese cannot be stored for more than a week.
Greek yogurt just recently found its buyer among people who take care of their bodies. The consistency of this product resembles Georgian matsoni. Unlike the usual yogurt, in the Greek product the spoon “stands” in the literal sense. A large amount of milk is used for its production. At the final stage, whey, sugar and lactose are completely expelled. Due to this, Greek yogurt has become dietary product, and earned the love of bodybuilders.
Skim milk- also a very popular drink. This is perhaps the cheapest and most accessible source of protein. All protein shakes and powders are obtained from this product. So if you love cow's milk, then drink to your health.

Tofu- a product that still causes quite a bit of controversy. Some people are convinced that soy provokes the production of female hormone. And although scientists have already proven the opposite several times, athletes are still wary of this source of protein.
Peas, lentils, beans and peanuts- a source of not only protein, but also fiber. Vegetarian bodybuilders have long proven that this source of protein can safely grow muscles. Of course, there is another side to this available product- gas formation.
Quinoa is a product that you may have heard about for the first time. This cereal crop, located on a shelf in a supermarket next to buckwheat and peas. Look closely and you'll probably see it. The grass grows in areas of mountain slopes. Until 2006, no one paid attention to this product; it was consumed by low-income residents of Bolivia and Peru. But soon everything changed, and quinoa became the leading grain crop for all vegetarians and healthy eaters.

All these products can be safely included in the diet of any athlete. With this protein content, muscle mass will begin to grow with moderate force. It is important to take into account that the table calculates the products without adding additional spices and sauces. If you are for healthy image life, it is better to abandon such additives altogether.

Of course, there is always an alternative - protein supplements. Sports stores offer powder mixtures saturated required quantity squirrel. You choose which approach to nutrition suits your body. Train wisely, and only then will the benefits of intensive training be noticeable.

Video about protein source foods: