Protein, which is one of the most important macronutrients, is essential for growth and muscle function. Even though our body is capable of producing a part of the amino acids, however most of these amino acids must be imported by consuming proteins of animal or vegetable origin. Daily protein requirements vary depending on the level of activity of each individual. For example, the daily requirement of protein for all inactive is 60 grams for men and 45 grams for females. But for all active practitioners and athletes daily import needs are much higher and it is 1-2 grams of protein per kilogram of body weight. The rest of this article will show you the best products available that contain a high amount of protein.
1. chicken breast and pure turkey meat
These products are in a pure protein class, where the percentage of calories is more than 70. About 100 grams of turkey meat contains 100-110 calories, which 17grammes protein and only 2 grams of fat. While 100 grams of chicken breast contain 110-120 calories, including 22 grams of protein and 2 grams of fat.
2. tuna, salmon and sardines
Tuna is also in the pure protein category and 100 grams of oil-free tuna contain 110-120 calories and about 23 grams of protein. While salmon and sardines are in the dual function protein category, where the percentage of calories is 30% to 60% (this category contains a lot of healthy fats) .100 grams of salmon contains about 150 – 160 calories and 20 grams of protein, sardines cans contain 210 calories and 22 grams of protein.
3. Pure Beef
20 grams of protein in 100 grams of pure meat and around 150-160 calories
01 grams of protein in 100 grams of egg white
5. Milk Protein
6. Nuts, berries and seeds
7.Whey protein and casein protein
Pea is one of the best sources of plant proteins and contains a lot of amino acids glutamine and BCAA. 100 grams of peas contain 80 calories and 6 grams of protein. A very important advantage that should be mentioned for peas is that unlike other plants, peas contains no anti-nutritive ingredient that can stop the absorption of vitamins and minerals during digestion.
Soy protein is one of the few vegetable sources of protein that contains all the essential amino acids that make soy protein very efficient in building muscle tissue.