5 foods with a high protein content

Alessandro Pinna

5 years ago

Le protein, when included in a balanced and varied nutritional program, they represent a key nutrient for maintenance , growth of muscle.

Il their needs vary according to the activity practiced. In endurance sports the values are between 1-1,5 g/Kg, while in power disciplines, such as powerlifting and ofThe CrossFit® reaches peaks of 2 gr / Kg.

According to recent studies, higher values not only do not seem to bring additional benefits, but they risk putting too much strain on the kidneys.

Achieving these values through diet is generally not particularly complicated. To help you in the goal we point out 5 foods with a high protein content,

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Meat and poultry

The best-known source of protein it's definitely the meat, especially the white meat. One hundred grams of chicken breast or turkey provide nearly 50% of the essential amino acids the body needs daily.

They also contain mineral salts such as selenium, sodium e sulfur, and vitamins of the complex B, which favor the release of muscle glycogen.

White meat also has the undoubted advantage of being cheaper than its red counterpart.

Fish

Another food that must not be missing in the athlete's diet. It is an excellent source of proteins and fatty acids, including Omega 3.

The latter prevent the onset of cardiovascular diseases and support neurological development. I small fat fish (mackerel, sardines, wild salmon), cooked with little elaborate and healthy cooking methods.

Eggs

They are one of the most healthy and complete foods, as well as a source of proteins with a high protein content. At one time a very careful consumption was recommended, because they were considered (unfairly) responsible for the increase in blood cholesterol.

However, recent studies have shown that regular consumption (up to 2 eggs per day) does not increase cardiovascular risk and does not increase weight. Eggs also contain hill, fatty acids, vitamin D ed E.

All these components preserve the integrity of cells and contribute to the formation of steroid hormones (including testosterone).

Milk flakes

I'm a kind of fresh cheese, widely produced in Central Europe and also appreciated in our country.

They are very interesting from a protein point of view. Unlike most dairy products they contain good percentages of both casein, that of whey protein.

The athlete should prefer forms with a fat content of at least 5%. The flakes of milk they are also a source of vitamins (group B, vitamin A, D, E) and mineral salts (zinc, calcium, phosphorus, magnesium).

Seasoned cheeses

Consumed in small quantities, aged cheeses also represent a valid protein source to be included in the diet.

Many fear them because of their high fat content and the presence of cholesterol.

However, a study published in the American Journal of Clinical Nutrition confirms i benefits healthy of the seasoned fat cheese.

According to this study, indeed it would improve HDL cholesterol levels in the blood (the so-called good cholesterol).

Aged cheeses are also rich in B12, calcium, sodium and phosphorus. The long aging makes them naturally free of lactose, therefore very suitable for athletes who do not tolerate this sugar.

Fuller, Sainsbury, Caterson, Denyer, Fong, Gerofi, Leung, Lau, Williams, Januszewski, Jenkins, Markovic, Am J Clin Nutr. 2018 "Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase." //www.ncbi.nlm.nih.gov/pubmed/29741558

Farinaz Raziani, Tine Tholstrup, Marlene D Kristensen, Matilde L Svanegaard, Christian Ritz, Arne Astrup, Anne Raben, The American Journal of Clinical Nutrition 2016, "High intake of regular-fat cheese compared with reduced-fat cheese does not affect LDL cholesterol or risk markers of the metabolic syndrome: a randomized controlled trial ", //academic.oup.com/ajcn/article/104/4/973/4557124