High-protein foods can be found in animal or meat-based sources of foods, like chicken, beef, fish, eggs, milk and yogurt. Protein from animal-based sources tend to have a higher biological value, as they contain higher quality proteins that are more easily absorbed by the body.
Protein can also be obtained from plant-based sources, like peas, soy beans and peanuts, and can also be incorporated into a healthy, balanced diet. These are particularly important for people who maintain a vegetarian or vegan diet.
Protein is a nutrient that is essential for the body's functioning. It is important for tissue growth, healing and muscle maintenance as well as the production of hormones and antibodies.
Best foods for protein
The best high-protein foods to include in your diet include:
1. Eggs
Eggs are rich in proteins that are essential for the contraction and formation of muscles. Eating eggs on a frequent basis can promote muscle mass gains and help to maintain muscles.
Also recommended: 16 Muscle-Building Foods to Eat to Gain Muscle (w/ Meal Plan) tuasaude.com/en/muscle-building-foodsEggs are also a great source of vitamin A, vitamin E, - complex vitamins and minerals like selenium, zinc, calcium and phosphorus. They can be consumed to prevent diabetes and cardiovascular diseases. Read more about the nutrition in eggs and the health benefits they can offer.
2. Dairy products
Dairy products, like yogurt, milk and cheese, are foods that are rich in high-quality protein, which contain essential amino acids that can only be obtained from food.
3. Meat
Meat, like chicken, fish, seafood and rabbit are rich in complete proteins, that contain all essential amino acids.
Meat also contains minerals such as iron, phosphorus and zinc, as well as vitamin D and vitamin K.
4. Legumes
Legumes are rich in plant-based protein, making them a great option for vegetarians. Some examples of legumes are black beans, soybeans, chickpeas, lentils, broad beans and lupini beans.
However, because legumes do not have all the essential amino acids, they should preferably be consumed with whole grains, such as rice, oats, quinoa or corn. A combination of whole grains and legumes will help to achieve your daily protein needs.
5. Nuts
Nuts, such as peanuts, walnuts, almonds and Brazil nuts, are rich in plant-based proteins, fiber and vitamins, which help to manage cholesterol levels, boost immunity and promote muscle gains.
6. Whole grains
Whole grains are high in protein, as well as fiber and mineral salts. They can be consumed to reduce LDL cholesterol levels, prevent constipation, promote muscle gains and help with weight loss.
Some examples of whole grains include brown rice, corn, pasta, wheat, quinoa, oats, rye, and amaranth.
Animal-based sources of protein
The following table outlines the amount of protein per 100 g of food of animal origin:
Consuming protein before and after physical activity is important to prevent injuries and to help with muscle recovery and growth.
Plant-based sources of protein
The following table outlines the protein found in plant-based protein sources:
Plant-based sources of protein are especially important in vegetarian and vegan diets, as they are necessary to ensure adequate intake of amino acid. These are important for the formation of muscles, cells and hormones in the body.
How to consume plant-based proteins
To enhance the absorption of plant-based proteins in the body, they should be consumed in combination with whole grains. Check-out some examples below:
- Parboiled rice + chickpeas
- Peas + corn
- Lentils + buckwheat
- Brown rice + black beans
- Quinoa + black-eyed peas
- Amaranth + fava beans
Lacto-ovo vegetarians can also combined egg or dairy products with their plant-based protein sources.
High-protein diet
A high-protein diet is aimed at consuming 1 and 1.5 grams of protein per kilogram of body weight per day.
The amount of protein that is right for you should ideally be calculated by a registered dietitian, as this can vary depending on each person's age, gender, health status and activity level.
A high-protein diet can be a approach for weight loss and muscle gains, especially if it is maintained with muscle-building exercises.
Also recommended: How to Gain Muscle: 8 Essential Tips You Need to Know tuasaude.com/en/how-to-build-muscleHigh-protein and low-fat foods
Foods that are high in protein and low in fat are typically from plant-based sources (except for nuts and seeds). These macros can also be achieved from lean cuts of meat (like skinless chicken or turkey breast), egg whites and white fish, such as hake, tilapia and sea bass.