Protein is an essential part of our diet and not only fulfills important functions in the body, but is also of great importance for muscle building and general health. In this comprehensive article, we will look at high-protein foods in detail and not only introduce you to the best sources, but also provide the nutritional values per food.
Why are high protein foods important?
Protein is a macronutrient made up of amino acids. These amino acids are the building blocks for tissue, muscles, enzymes, hormones and many other body functions. Adequate protein consumption is crucial for:
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Muscle growth and repair: Protein supports the maintenance and growth of muscle mass. This is especially important for athletes and those who intensify their training.
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Satiety: High-protein foods can help increase satiety and reduce cravings. This can be useful in weight loss.
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Energy and immune system: Protein plays a key role in energy production and strengthens the immune system.
The best sources of protein in food
1. Lean meat
Nutritional values (per 100 g):
- Chicken breast: approx. 31 g protein
- Turkey breast: approx. 29 g protein
- Beef: approx. 31 g protein
- Pork fillet: approx. 29 g protein
Lean meats like chicken breast, turkey breast, beef and pork tenderloin are an excellent source of high-quality protein. It is low in fat and rich in essential amino acids.
2. Fish
Nutritional values (per 100 g):
- Salmon: approx. 25 g protein
- Tuna: approx. 30 g protein
- Trout: approx. 20 g protein
- Mackerel: approx. 20 g protein
Fish such as salmon, tuna, trout and mackerel are not only rich in protein, but also provide valuable omega-3 fatty acids that are good for the heart. Salmon, for example, is very high in protein but also very high in fat, so make sure to find a good combination of the two nutrients.
3. Eggs
Nutritional values (per egg):
- Approximately 6g protein
Eggs are a protein-rich food and contain all nine essential amino acids. The protein in eggs is of high biological value, which means that it is well absorbed by the body.
4. Dairy products
Nutritional values (per 100 g low-fat yogurt):
- Approximately 3g protein
Dairy products such as yogurt, cheese and low-fat quark are rich in protein and also contain calcium, which is important for strong bones.
5. Legumes
Nutritional values (per 100 g cooked lentils):
- Approximately 9g protein
Legumes such as beans, lentils and chickpeas are an excellent source of plant-based protein. They are also rich in fiber, which aids digestion. Due to their high protein content, legumes are perfect as a source of protein for a vegan diet.
6. Tofu and soy products
Nutritional values (per 100 g of tofu):
- Approximately 8g protein
Tofu is a popular plant-based protein source and contains all essential amino acids. Soy products like tempeh and edamame are also high in protein.
7. Nuts and seeds
Nutritional values (per 28 g of almonds):
- Approximately 6g protein
Nuts and seeds like almonds, peanuts, chia seeds and hemp seeds contain protein and healthy fats. They are a great option for snacks.
8. Whole grains
Nutritional values (per 100 g of cooked quinoa):
- Approximately 4g protein
Whole grain products such as oatmeal, quinoa and whole grain pasta contain not only complex carbohydrates but also protein. They are a good choice for a balanced diet.
9. Vegetables
Nutritional values (per 100 g of cooked spinach):
- Approximately 3g protein
Certain vegetables, such as broccoli, spinach and peas, contain more protein than others. They are also rich in vitamins and minerals.
10. Protein supplements as a supplement
Protein shakes and bars are a convenient way to meet your protein needs, especially after exercise. They are available in different flavors and provide you with high-quality protein when you want it to be quick and easy. In addition, protein shakes have a very high biological value and can be easily and quickly absorbed by the body.
How much protein do you need?
Your daily protein needs depend on various factors, including your age, gender, activity level and health goals. A rough guideline for an average adult is around 0.8 grams of protein per kilogram of body weight. Athletes and people who want to build muscle need around 1.5-2.2g of protein per kg of body weight.
Conclusion
High protein foods are crucial for a balanced diet and a healthy lifestyle. They not only support muscle building, but also contribute to satiety and general health. Whether animal or plant sources, there are many ways to meet your protein needs. Be sure to vary your diet to benefit from the different nutrients in these foods.