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A healthy and balanced nutrition is a fundamental pillar for our wellness. In this sense, our daily diet should include all types of elements, from proteins to minerals and fatty acids.
However, if we want to sculpt our muscles to get a good physical shape and achieve certain goals, the best thing to do would be to consume more proteins through foods that are rich sources of proteins.
So, in this article, we will talk about the foods that have higher amounts of these macro-molecules.
Index
How much Protein do I Need?
Before starting, we wanted to explain that there is a very easy way to know the amount of proteins that we need to consume daily so that your organism will be able perform all its functions without any issues. The general advise for all those who do exercise at least 3 times a week, would be to take around 1.8-2.5g per kg of body weight (even though we should take the lean weight into account).
In the case of sportspeople, if we want to reach the protein requirements, we can use supplements like protein shakes
Proteins and Amino acids
First of all, we need to know that proteins are made of bound amino acid chains that are broken down during the digestion process, so that they can be absorbed by the organism. Supplementation makes it easier to supply proteins and, depending on the type of protein, we will be able to absorb the amino acids faster, like in the case of Hydrolyzed Proteins. If we want to progress, we will have to follow a diet according to our objectives, eat the richest sources of proteins and use the help of protein shakes in order to meet the nutritional requirements if necessary.
Complete Proteins
This concept refers to those sources of proteins that have all the essential amino acids. These are key elements that play a defining role in physiological functions within the organism apart from contributing to the regeneration, maintenance, and growth of tissues. Our body is not capable of synthesizing them, which is why we have to supply them externally through the foods of our diet or through protein supplements.
Foods Rich in Proteins
Once you know the amount of proteins that your body needs on a daily basis, it is time to know what are the foods that have more proteins. We are going to classify them in two important groups according to the origin of the food: animal or plant. On the first case, we will find foods that are rich in complete proteins, while the ones from plants tend to lack some of the essential amino acids, which are known as limiting amino acid.
Now, we will see the what are the greatest sources of proteins in food that we can find. As you can see, there are a lot of alternatives available to follow a healthy and balanced diet that will provide the amino acids that your body needs to develop each of its vital tasks, as well as to improve your physical composition and achieve your objectives!
Foods Rich in Protein from Animals
You may already know that those proteins of animal origin are more complete than the ones from vegetables since, due to the similarities between our genetic code and that of the rest of living species, these macro-molecules have all the amino acids that you need, apart from the fact that those of vegetable origin tend to lack some of these amino acids.
If you want to know more about this, you can consult our article related to the types of proteins
White Meat
It tends to be the best one when we are trying to cut some calories since it barely has any fat. It is the leanest source if we compare it to red meat. Its protein supply tends to be around a 20-25% per serving. White meat is not only a great source of proteins, but it also provides vitamins and minerals which contribute to meet the daily requirement of these micronutrients to satisfy all the functions of our body. For example, B vitamins are useful to prevent cataracts and skin disorders, to maintain the immune system, regulate the digestions, improve the nervous system, as well as to prevent migraines, cardiovascular disorders, high cholesterol, and diabetes.
It provides vitamin D which is necessary to absorb calcium and to strengthen the bones. Vitamin A helps with the proper functioning of the sight. Minerals like iron are useful for the production of hemoglobin, the muscle activity, and to reduce cases of anemia. Potassium and sodium are electrolytes that keep a proper hydration, and phosphorus is useful to combat muscle weakness and metabolic problems, as well as to maintain bone health, the brain function, and the state of the teeth.
Some examples of this type of meat are chicken, turkey, rabbit, duck…
This type of meat tends to be the most abundant one in the diets of people who want to lose weight or improve their muscle tone.
Red Meat
This type has great amounts of iron, iodide, zinc, manganese, selenium, and vitamins A and B. Its main inconvenience is its high percentage of fat, a fact that we should take into account depending on the amount of calories that we should consume according to our requirements. The percentage of proteins from this source is around 21%.
There are specific cases of foods from animals that have more proteins than the average. For example, pork loin has a 50% of proteins and only a 8% of fat. Cod also deserves a special mention, because even if it only has a 17.7% of proteins, its supply of fats is practically non-existent (0.4%). On the other hand, serrano ham is a food that we should take into account, since it provides 20.5g of protein per 100g. In this sense, these proteins have a high biological value, apart from important fats for the organism (like in the case of serrano ham), which is why they are an indispensable food in the diet of sportspeople.
Fish
Fish is very rich in proteins and in several nutrients as well. It is digested very easily, specially white fish. This is why it is an indispensable food in any balanced diet. Apart from having vitamins A and D and a lot of minerals, fatty fish (sardines, salmon, tuna, or mackerel, for instance) is very rich in essential Omega-3 fatty acids, which regulate blood pressure effectively, apart from maintaining cardiovascular health. 100g of fish, regardless of the type, has an average of 20-23g of proteins, and it barely provides any fats in the case of white fish.
Some examples of white fish are hake, cod, tilapia, bass, sole… while some examples of fatty fish would be salmon, tuna, sword or emperor fish, sardines, or trout.
Eggs
One of the most attractive features of eggs is their versatility. In fact, they have such amount of nutrients that their consumption is highly advisable for everyone. However, they mainly stand out due to the quality of their proteins. Because, even though they only have a 6% of these macro-molecules in their composition, its biological value is so high (they have the 8 essential amino acids) that it is used to measure the quality of the rest of protein sources. Moreover, they are rich in vitamins A, B, E, and K, folic acid, calcium, zinc, and iron. They only provide 4.5g of fat per 100g, and only 1.5g of them are saturated. Most of the protein content is found in the egg whites, while the egg yolk supplies the micronutrients, which is why it is advisable to eat the whole egg.
The myth that eggs are bad for your health has long been busted to become an important element in the diet of any person.
Dairy products
Milk: it is not a great source of proteins either if it is skimmed or not. In fact, 100 milliliters will only provide around 2.5g of proteins. However, if we talk about skimmed milk powder, this changes radically. It is actually possible to increase its percentage of proteins up to a 35% thanks to several processes that do not affect other properties like its high levels of calcium and vitamin B.
Cheese: it is an excellent source of proteins without any doubts. However, it should be consumed moderately due to its high percentage of fats. We should mention as well that cured cheese has more proteins. In this sense, cured manchego cheese provides up to 32g per 100g. In the same way, semi-cured manchego cheese has 29g of proteins while fresh cheese has 26g. The percentage of protein of Edam cheese reaches a 29%, 23% for Roquefort, and 21% for Cabrales cheese.
Yogurt: everyone knows that yogurts help with the proper functioning of the digestive tract. In general, it has great amounts of potassium, magnesium, group B vitamins, and calcium, which is why it helps with bone regeneration and growth. But it also provides a 9% of protein from animals. Including yogurts in any diet is quite easy, thanks to their versatility and pleasant flavor. We should not forget to mention the great amount of probiotic agents that it has and the fact that they strengthen the immune system. A particular case would be the milk ferment Kefir, which has a lot of benefits for our health.
Another food, even though it may not be regarded as such, but which is a great source of proteins, is Whey Protein.
Foods Rich in Proteins from Vegetables
Foods of vegetable origin have less protein that those of animal origin and, in biological terms, they are considered incomplete sources of proteins or limiting, due to the fact that they lack some amino acid. However, since they deserve their own group due to their many other beneficial substances and their minimal fat content.
We could not miss the opportunity to talk about this source since more and more people are starting to follow a vegan or vegetarian diet, even among high performance athletes.
Cereals
Cereals are one of the most consumed foods in the world. They have proteins, carbohydrates, and fatty acids (omega 6 and omega 3). The amount of proteins per serving tends to move between a 5-15%. They are generally consumed for breakfast, specially whole grain or whole cereals, due to the fact that they produce more satiety and a sustained energy supply. They are also an excellent choice as a meal previous to any type of demanding activity. However, one of the main inconveniences of this type of food is gluten, a type of protein that is present in wheat, which affects those who suffer the celiac disease. However, if you do not suffer this pathology, the consumption of cereals is totally advisable for anyone and it can be eaten without any issue, except if you want to limit the amount to regulate the supply of calories.
The best choice would be oat, rice, quinoa, buckwheat, spelt, rye, kamut… or we can even make our own homemade bread with these cereals, like Ezekiel Bread.
Legumes
Legumes are the best source of proteins from vegetables. They are rich in low glycemic index carbohydrates as well, and they have an excellent nutritional richness, providing group B vitamins (specially folate), apart from minerals like iron, zinc, calcium, and magnesium. They are also rich in fiber, including both soluble and insoluble fiber, apart from resistant starch with benefits for the health of the colon. They have phytonutrients like isoflavones, lignans, protease inhibitors… with important benefits for health, specially to prevent certain types of cancer. Legumes are a great choice for those who are sensitive to gluten.
We can highlight beans, peas, lentils, chickpeas, and soy. Peanut is also included in this list because, contrary to popular belief, it is a food that belongs to the leguminous family.
The percentage of proteins on average in this family of nutrients, tends to be around a 15-20%. Legumes have relatively slow amounts of the essential amino acid called methionine (which is more abundant in the grains). On the other hand, grains have relatively low amount of another essential amino acid, lysine, which can be found in legumes. This is the reason why we should combine legumes with cereal grains in order to obtain a good amino acid balance (complete aminogram) which is necessary for growth.
Nuts and Seeds
Nuts can provide a very useful supply of proteins and calories. They are not a good pre-workout since they are not instantly digested, but we can eat them at any other time of the day to benefit from their nutritional supply. However, you should eat them moderately if your objective is to maintain the body weight since they provide a lot of calories per 100g, more than 600kcals approximately. A handful of nuts should be enough. The supply of vegetable proteins is around 20g on average. We can purchase a butter or spread made with some of this nuts and use it for our recipes as well.
The nuts with the highest percentage of proteins are pistachios, cashews, almonds, and walnuts
Seeds are an extraordinary source of vegetable proteins since they also have an excellent nutrients balance. They stand out due to their supply of omega 3 fatty acids, like the ones that can be found in linseed. They are also rich in fiber, antioxidants, vitamins, and minerals. In regard to proteins, they tend to provide around 20g per 100g, which is a considerable amount, even though we only tend to use a serving of 20-30g approximately for our recipes.
Within this group, we want to highlight chia, pumpkin, hemp, amaranth…
Variety of Protein sources - 100%
Nutrient Supply - 100%
Muscle Growth and Maintenance - 100%
Suitable for Vegans - 100%
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