Good evening Steemians! Today we decided to make one article about food with highest amount of protein. We'll only write about food that can be found in almost every market in the world. Let's get right into it!
Protein is very important "ingredient" because it builds cells of everything that's in your body. If you love to workout and if you're into bodybuilding then this article may also help you to find some useful information about food that's loaded with this macronutrient. Even if you're just a regular person that tries to stay healthy then protein is the key. Unlike fat and carbs, our bodies do not store protein so therefore we have no reserve to draw from when our body needs a new supply. The recommended daily dose of protein for average person is around 46 grams for women and 56 grams for men. If you workout and you want to gain muscle then you should probably eat more than double of that amount on daily basis (depending on your body weight). Here is our menu:
1. Eggs
Eggs contain high quality protein that's irreplaceable for bodybuilders. This ingredient does not only contain protein but also a number of other useful nutrients such as vitamins, minerals, antioxidants and healthy fat. White part of the egg is a pure protein and orange one is mix of protein, fat and everything else that your body needs to function well. If you're looking to lose weight then you shouldn't eat more than 1 orange part per day.
Whole egg (100g): 13g
White (100g): 11g *low amount of fat
Orange (100g): 16g *high amount of fat
*Best to eat early in the day
2. Tuna
Another high quality protein that you can find in every store. Tuna has pretty high amount of protein with low percentage of fat. This ingredient is also very important part of every bb's diet because it's never a bad time to eat it.
Tuna (100g): 24g *low amount of fat
3. Almonds
Except high amount of protein, almonds contain some healthy fats that are essential for human body. In order to get stronger it's reccommended to eat one ounce (25g) of almonds on a daily base. If you can't find almonds then peanuts or nuts could do the same trick. Be careful that you don't eat too much of it if you want to look lean.
Almonds (100g): 21g *high amount of fat
Peanuts (100g): 25g *high amount of fat
Nuts (100g): 15g *high amount of fat
*Best to eat early in the day
4. Low-fat cheese (Cottage cheese)
Favorite food of many bodybuilders because it doesn't require cooking and it's safe to eat in any part of the day.
Low-fat cheese (100g): 12g *low amount of fat
5. Chicken breast
Majority of calories in chicken breast comes from quality protein. It's a great choice for lunch!
Chicken breast (100g): 21g *low amount of fat
Those were my top 5 meals that I eat almost every day when in training. Here are 10 more options to choose from:
6. Sardines
100g = 23g
7. Turkey
100g = 22g
8. Lean beef
100g = 21g
9. Trout
100g = 18g
10. Mackerel
100g = 19g
11. Salmon
100g = 20g
12. Milk
100ml = 3.2g
13. Shrimps
100g = 17g
14. Oat flakes
100g = 14g *with some high quality carbs
*Best to eat early in the morning
15. Lean lamb
100g = 20g
We realize that some of those options may be too expensive for you. If you want to know more about nutrition and find out about other ingredients then visit this link: http://www.calories.info
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Sources: https://www.healthline.com/nutrition/20-delicious-high-protein-foods#section9
https://www.fitness.com.hr/prehrana/nutricionizam/Tablica-kalorija.aspx
https://www.webmd.com/men/features/benefits-protein
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