Best sources of protein

21.07.2018

Opt for lean protein from white meat poultry such as chicken and turkey.

Beans and pulses are great, cheap protein sources. They are also a good source of iron and fibre.

For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes 1.4 – 2g of protein per kg of body weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.

How much protein should you eat and which foods really pack a punch? Find out how to get all the protein you need and when to up your intake.

Try our favourite lentil and chickpea recipes.

Pork contains branched-chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine.

This article was last reviewed on 21 July 2017 by nutritional therapist Kerry Torrens.

Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids which can reduce joint stiffness and inflammation.

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may benefits from increase your protein intake, as well as factoring it into your training routine at specific times to reap its muscle-building benefits.

Protein diet for 10 days is a method of losing weight, which allows you to lose weight in a short time and put your figure in order. The essence of the diet is that over this period of time a person will need to limit the intake of carbohydrates into the body, and emphasis on protein food.

Dairy diet prefer to use for weight loss those people who are afraid only of the thought of a feeling of hunger. This diet is a type of carbohydrate protein diet. The cheese diet is based on compliance with the protein-fat balance at every meal. A special meal plan is designed for 10 days, during which it leaves.

About whether the protein diet is right for you, what has contraindications, how to properly and nutritionally eat with a protein diet, you learn on the pages of this column.

Protein Diet – one of the most popular types of diets today. The secret of its popularity is simple enough: with sufficiently dense food, without inducing hunger, for a short period of time it is possible to drop to several tens of kilograms.

Egg diet is gaining more and more new fans all over the world. Eggs – a fairly low-calorie product (one egg contains about 80-100 calories), but they give a feeling of satiety. Recent researches of scientists show that if a person received the same amount.

Previously, it was thought that the problems of excess weight excite only the fair sex, but recently more and more men have resorted to various diets. A strong half of mankind also suffers from extra pounds, so proper nutrition for men also.

In our time, not everyone can eat right. Modern life is going on at a very high pace, which causes people to resort more and more often to the services of fast food establishments, and this often leads to a set of extra pounds. To correct this situation, a large number have been developed.

The testimonies of people who have tried the protein diet on their own show that an instant result will not be obtained. During the first two days, no negative feelings of the person do not bother, however, from the third day can begin to pursue constipation. You can get rid of it, but for this you need to drink as much as possible.

The protein diets have a large number of varieties, the most popular of which is the low-carb diet of Dr. Atkins and the so-called „Kremlin“ diet, widely spread in Russia, which is based on protein products and foods with a low carbohydrate content.

Mash navy beans with garlic and lemon as a hummus alternative.

Protein Content: 4 g per 1-oz. serving

If you’re looking to go meat-free, slabs of tofu can fill you up with soy protein. Slices of firm tofu work well in stir-fry, or slap them on the grill to infuse them with some smoky flavor. A good marinade goes a long way. You can even make a smoothie with tofu instead of protein powder.

Protein Content: 18 g per 3-oz. serving

Cleaning up your diet might mean saying goodbye to potato chips and microwave popcorn, but you can still enjoy jerky for a salty treat that doesn’t derail your goals. Keep some in your desk at work for an afternoon snack. Look for healthier brands that are free of MSG and nitrites.

Protein Content: 6 g per 2-oz. serving

Protein Content: 18 g per 3-oz. serving

If you need something that’ll help you hide from hunger a little longer, go for slow-digesting casein powder instead of whey. It won’t hit your muscles as fast, but it can keep you full for hours and can help you lose fat without losing muscle mass.

If you’re working to get your weight in check, look for peanut butter powder, which has less fat but the same protein content. You can even use the powder for baking.