Turkey, veal, salmon, broccoli,… Do you want to know what foods have more protein? Whether you are a regular at the gym, and want to lose weight or gain muscle mass, or if you simply want to do a high protein dietyou have to read the article that we have prepared for you.
First of all, you should know that proteins, along with fats and carbohydrates, are some of the essential macronutrients for the functioning and development of our organism. They play a fundamental role in our lives, since, in addition to reinforcing the immune system, they contribute to strengthen bones and muscles. But things do not stop there: they regulate the activity and function of cells, provide energy, repair tissues and, as if all this were not enough, they are responsible for the formation of digestive juices, hormones, hemoglobin, enzymes and the vitamins. Almost nothing.
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So you can imagine that proteins are non-negotiable when it comes to designing any healthy diet. And they are especially necessary for those who do sports regularly or for those who simply want to be in shape, since they ensure the correct development of the muscular system, they are satiating and help control weight bodily.
When is it best to eat protein?
Another important fact that we must take into account when consuming proteins is that they are especially necessary at those times of the day when we need a shot of energy. Or also in the hours after having done some type of physical activity, since that is when the muscles need the most repair.
In this sense, and making a small nod to chrononutrition, it should be noted that recent studies by researchers state that the best time of day to eat protein It’s during breakfast. And it has its explanation: it has been discovered that the digestion and absorption of proteins fluctuate throughout the day and night according to the circadian rhythmwhich is nothing more than the body’s internal biological clock, which is what sets the tone for all cells and controls vital functions such as metabolism and growth.
In addition, protein intake at breakfast and lunch has also been shown to promote skeletal muscle growth in adults.
Higher protein foods
Surely you already have controlled some of the foods that we are going to show you next, but it never hurts review its properties and welcome someone that you surely had not included in your diet. We regret to inform you, in case you are vegan, that proteins are mostly present in animal source foods, such as meat, fish, milk (and its derivatives) or eggs. However, they are also found in some plant foods, although to a lesser extent, such as soybeans, legumes, cereals or nuts.
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These are the products that, in a more obvious way, help to complete the daily dose of protein that we need:
Tuna: 30 grams of protein per 100 grams.
peanuts: 26 grams of protein per 100 grams.
Turkey: 29 grams of protein per 100 grams.
Garbanzo beans: 19 grams of protein per 100 grams.
Lentils: 25 grams of protein per 100 grams.
Eggs: 5 grams of protein per 100 grams if it is M / 7 grams if it is XL.
greek yogurt: 10 grams of protein per 100 grams.
Prawns: 22 grams of protein per 100 grams.
edamame: 11 grams of protein per 100 grams.
Chicken: 27 grams of protein per 100 grams.
Quinoa: 14.1 grams of protein per 100 grams.
sweet potato: 2 grams of protein per 100 grams.
Rabbit: 33 grams of protein per 100 grams.
Broccoli: 4.4 grams of protein per 100 grams.
Fresh whipped cheese: 8 grams of protein per 100 grams.
Skyr: 13 grams of protein per 100 grams.
Hake: 12 grams of protein per 100 grams.
Salmon: 20 grams of protein per 100 grams.
Mackerel: 18 grams of protein per 100 grams.
Nice: 24 grams of protein per 100 grams.
Textured soybeans: 50 grams of protein per 100 grams.
tofu: 8 grams of protein per 100 grams.
pistachios: 20 grams of protein per 100 grams.
Walnuts: 14 grams of protein per 100 grams.
almonds: 18.7 grams of protein per 100 grams.
mussels: 24 grams of protein per 100 grams.
cockles: 14 grams of protein per 100 grams.
Iberian Ham: 36 grams of protein per 100 grams.
Veal: 24 grams of protein per 100 grams.
anchovies: 29 grams of protein per 100 grams.
Jelly: 2 grams of protein per 100 grams.
Green peas: 5 grams of protein per 100 grams.
Oatmeal: 2.4 grams of protein per 100 grams.
gofio: 11 grams of protein per 100 grams.
Chia: 17 grams of protein per 100 grams.
seitan: 75 grams of protein per 100 grams.
bean: 24 grams of protein per 100 grams.
Pork Meat: 27 grams of protein per 100 grams.
barnacles: 15 grams of protein per 100 grams.
Curd: 11 grams of protein per 100 grams.
Rye bread: 9 grams of protein per 100 grams.
couscous: 4 grams of protein per 100 grams.
Mackerel: Almost 20 grams of protein per 100 grams.
golden: 18.7 grams of protein per 100 grams.
Cod: 18 grams of protein per 100 grams.
sardines: 18 grams of protein per 100 grams.
cashews: 18 grams of protein per 100 grams.
pecan nut: 9 grams of protein per 100 grams.
It should be noted that when a protein contains the essential amino acids in the amount necessary for human beings, it is said to have a high biological value. In contrast, when it contains one or more essential amino acids but in low amounts, the protein has a low biological value. Hence, according to the World Health Organization, the highest quality protein is that of the egg yolk (assigned the reference value 100).
On the other hand, and to give a cheer to the defenders of Serrano ham before saying goodbye, point out that, with about 30 grams of protein for every 100 grams of product, the Serrano ham It is another important source of protein for our body. And in this case the amount can increase to 42 grams of protein.
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