Foods rich in protein. Top of the best.

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Welcome, friends!

Food rich in protein - that's what I decided to address the topic in this article, and in the process you will understand why. From it you will learn all about the usefulness and necessity of this nutrient, learn how to choose the right protein products, as well as get acquainted with the ... I will not reveal all the cards in order to preserve some intrigue.

So all ears pricked up and ready to absorb megabytes of information.

Protein products: the theoretical foundations.

It so happened that bodybuilding - is not only stupid tyaganie glands, but also a responsible approach to nutrition.However, the vast majority of people who visit the gym, negligence (not the clothes :)) are nutritional issues, and in particular to a major building muscle - protein. Blame them (you) in this is not necessary, it is normal and it is due to the fact that the original human diet depleted of these nutrients. And the introduction of new habits - eat morefoods rich in protein , a rather unpleasant and unhurried process.

In general, if we raise the statistics, the majority (about 80% ) "trenazherschikov" and fitness ladies do not grow (in terms of increasing muscle size) , as in their diet lacking quality (high protein and low fat) protein products. Answers to these and many other issues and is dedicated to our current article.

Note:

When writing this article the author has tried to bring together not only their knowledge, but also research and practical information from various foreign sources.

Before we dive into the powerful theory, we would like to remind the "brand new" and already seasoned visitors and readers, that in our pantheon already have one record of passage construction and nutritional issues, and it sounds like that [ protein. The whole truth about the main muscle building element ]. Therefore, we strongly recommend that you first become familiar with the creation of SIM, and then proceed to its logical continuation.

So, I would like to begin with a brief "historical" inquiry on the protein.

The protein (protein / protein) in terms of the bodybuilder - building block for creating new muscle structures. This is a fundamental nutrient in the diet of an athlete (and not only), on which rests the musculature. The sources of food protein in the form of amino acids (the raw material for building proteins) that are interchangeable, essential(can not be synthesized by the body) and conditionally essential.

Transparent classification is as follows.

Very often in the literature (especially foreign) can be found next image of essential amino acids.

Those people who want to gain "good" weight (not fat) , build muscle or just maintain a healthy lifestyle should include in your diet foods, rich in protein. This is due to the fact that this protein - one of the key factors for the maintenance and growth of muscle. A diet consisting (including) from high-protein foods - the basis for building a harmonious body.

Therefore it is very important to understand, especially for beginners, that before the first time to go to the gym and think about "how to build muscle?", you must first think about your diet, replacing various simple carbohydrates(bread, biscuits, bread and etc. ) on the protein.

The majority of the workout begins his adventures on the noodle (itch and went), and finally (after 2-3 months and the lack of visible results) classes with iron hammered. And it happens because it came even after a well conducted training in the furnace of the body casting no building material, and eating habits (potatoes, sausages, bread, etc) .Or quality (percentage of protein) and the amount of protein consumed falls short strips run growth mechanisms.

Now let's look at how you need to choose foods rich in protein. Not many men know how to wisely buy products in shops or supermarkets. The following tips will help you stay well fed.

Council №1. Mix of proteins

When selecting building nutrient supply always strive for a combination of animal and vegetable proteins. If you are actively engaged in the construction of the body, you should consume 1.5 grams (women) and 2 g (men) of protein per kilogram of body weight. Always remember that:

• animal proteins - more complete proteins. They contain all the essential amino acids to create a new protein structures in your body. For animal protein include: poultry, fish, meat, eggs, dairy products (yogurt, fermented baked milk, varenets) , cheese and milk;
• sources of protein, vegetables, grains, fruits and nuts are inferior. They lack one or more amino acids needed to build new proteins. The body uses them, breaking into individual amino acids. Then combine the past with other amino acids (from the other products) to create new building blocks;
• Always read the information on the composition of the product (nutritional value) on the back, sometimes the most expensive product does not necessarily mean the most useful. The position of "the amount of protein in100 grams "-What higher the value, the better (with low-fat) .

Compare two products that are on the same shelf fishery.

Council №2. Soy

Soya - a full type of protein, a good alternative to animal protein from red meat. Include in your diet foods such as soya beans or tofu. This way you significantly raise the level of proteins.

Council №3. Evaluation food.

Rate your diet, not only from the standpoint of protein content.

Many types of protein (e.g., nuts, beans, whole grains) include dietary fibers (cellulose) . It helps to better absorb food and gives a feeling of fullness for longer. On the other hand, some protein products (whole milk, beef) contain saturated fats which lead to clogged arteries. Choose a healthy alternative protein, such as lean meat (poultry) and skim milk.

Council №4. Get round.

Do everything to avoid a variety of semi-finished products, rolled up in cans or vacuum-packed. Often to prolong their service life, to add various chemicals (preservatives, additives E class etc) . Also avoid various sausages and sausages. In fact, the meat (protein) they have a lot less than the manufacturer.

Council №5. Balance.

Keep a balance between the consumption of carbohydrates and protein. On average, the latter should account for25-30% , and carbohydrates - about 55-60% . Foods rich in protein, allows you to control the weight, pushing back the feeling of hunger.

Council №6. Changes.

It is very difficult to take the time and change so many years eating habits. Therefore, gently and gradually implement new eating habits. For example, replace the ground beef or turkey sausage to chicken breast. Change the cooking methods - instead of frying simmer in the water, or cook on the grill, microwave oven and steamer also help you. Use instead of whole eggs only egg whites, excluding from the diet bad cholesterol.

Note:

In fact, concerns about excess cholesterol from eggs is greatly exaggerated. You can safely, without a second thought, to use up to 3-4 eggs each day.

Council №7. Schedule power.

All your efforts in choosing foods rich in protein, will be in vain if you do not learn to manage your diet. To do this, start a food diary in which to register, at what time and what dish will hamster. Such a system will eliminate various snacks and long breaks between meals.

Council №8. Resourcefulness.

No matter how strong-willed person you were not, sometimes there are times when you want to throw to eat and dine to the fullest :). To avoid such failures occur periodically experiment with your diet - try new products(combinations) , the new prescriptions and refills.

So, there seems to be all, we go to the highlight of the program, namely ...

Food rich in protein: what are they?

I do not know about you, but I am very scrupulous attitude to nutrition, and always the great amount of time is paid to the choice of the right, including protein, products. In fact, now my choice is predetermined in advance, because I know what Gastronomy contains most of the protein, but before I pored over studies and reading the packaging structure.

In general, it decided to allocate the following sources of protein (shown in descending order of value) .

Now let's go through the most protein products of each protein source.

№1. Meat and poultry.

Many consider the meat due to its fat content, a poor source of protein, on the one hand it is. But then again, who's stopping you to choose low-fat varieties of it. Include in your diet the following meat:

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

Note:

In all further figures the following notation: given through fraction protein / fat content in 100grams of product.

№2. Fish and seafood.

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

• tuna (natural) ;
• salmon (fillets) ;
• sardines;
• mackerel;
• anchovies;
• mullet;
• tilapia;
• shrimp;
• squid;
• lobster;
• milk.

№3. Fruits and vegetables.

Fruits and vegetables are an excellent source of protein and other essential nutrients. They contain fiber and many vitamins, which the body needs to function properly. However, we must remember that many vegetables (such as potatoes) contain large amounts of carbohydrates . It is therefore necessary to competently approach the choice of such products.

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

• Chinese Fuzhi (soy asparagus) ;
• tofu;
• soya beans;
• chickpeas;
• beans;
• brown rice;
• spinach;
• asparagus;
• avocados;
• banana.

№4. Nuts and seeds.

In addition to being in nuts and seeds relatively high protein content, they are also rich in fat, useful for the brain and nervous system. And since up to 60% of the human brain is composed of good fats, include in your diet the following types of seeds and nuts:

• pumpkin seeds;
• sunflower seeds;
• Peanut Butter (Peanut butter) ;
• almonds;
• hazelnuts;
• walnuts;
• Brazilian nut.

№5. Eggs, cheese and dairy products.

Eggs are an excellent source of protein (egg white) to build muscle. Dairy products are high in calcium and vitamin D are the ideal "snack" after a workout.

Include in your diet:

• eggs (chicken, quail) ;
• cheese (fat free or to 5% ) ;
• yogurt (low-fat) ;
• milk (skimmed cow) ;
• skimmed milk powder;
• cheese (Oltermani 9% , Edam) .

Note:

Foods rich in protein, and their effect on the human body have been the subject of numerous studies and numerous scientific papers. Despite the fact that more protein in the meat, some studies show that better eating more fruits and vegetables because they contain cellulose and other essential nutrients.

In drawing up their food basket, it is important to remember that your diet should be balanced over all nutrient nutrients not only for proteins. Therefore, always lean on the base - the pyramid of power , and you will always be properly fed and healthy.

So in conclusion as promised -Slightly research.

In 2012 , the Research Center Pennington (USA) held one scientific study on the protein, calories and weight gain.During his unusual results were obtained, which said that an increase in the weight depends on the number of calories consumed, and not on the amount of protein consumed.

Most nutritionists believe that proteins, fats and carbohydrates contained in the human diet have a greater value on the increase in weight than the amount of food consumed calories. This study proved the opposite.

During his 25 experimental rats brave people signed a metabolic ward for a period of 12 weeks. Volunteers had to eat about 1,000 extra calories a day beyond what they needed to maintain weight. Their diet contained 5% , 15% and 25% of calories from protein, respectively.

All volunteers are gaining weight (not surprisingly) , although the group with a low protein content ( 5% ) recovered slightly smaller. Most of the extra weight - fat. In the groups with middle and high protein, and people also gained muscle mass. The group with low protein lost muscle.

Any differences in weight among people likely to be associated with different energy consumption for operation and maintenance of the heat (the protein causes higher heat loss) .

The results suggest that a diet low in protein cause loss of muscle mass (which is bad for the athlete) . Furthermore, there is a big difference between a diet containing 15% protein and a higher ( 25% ) . The study also found that higher protein diets will not help a person lose weight, if it does not reduce the number of calories consumed.Calories are most important to increase the weight, and decrease in agreement with other studies. Of course, the quality of the diet is also important: it is easier to cut calories if a person uses a lot of vegetables, fruits, whole grains.

Well, now the article can be considered a logical conclusion. It remains to sum up and wave to each other :) handle.

Afterword

Another article written, today we continue to deal with the nutritional issues and spoke on the topic - foods high in protein . After reading you have to do only one thing - to hit the road to the grocery store and stock up on the full right products. But with this you have coped well without me, bon appetit!

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