High-protein foods: what to look for?

Protein, protein... We've all heard the words before, and we kind of know what they mean. But what exactly is protein, how much should we eat, and what foods do we find the most of it in? That's what we're going to look at in this article, along with an overview of protein-rich foods and their amounts.

What is protein?

In order for our bodies to function as they should, we need to replenish three macronutrients, one of which is protein. Macronutrients, i.e. proteins, carbohydrates and fats are the basic building blocks of our body. Proteins can be divided according to their origin - into animal and vegetable. Another - more detailed division is then into full-fat, almost full-fat and non-full-fat proteins. The difference in each group depends on the amount of essential amino acids in the protein. Their relative ratio determines how useful the protein is in the body.

• Complete proteins - milk, eggs
• Nearly complete proteins - some animal proteins
• Incomplete proteins - plant sources of protein and connective tissue proteins - e.g. collagen

Why do we need to consume protein?

Protein is not something our bodies can make themselves. Yet they are an indispensable part of it. For example, in athletes, protein is important for the regeneration of muscle tissue and the formation of new muscles. While carbohydrates and fats are stored in our bodies for a long time, this is not the case with proteins. That's why we need to take care to replenish them regularly. When we expend more energy, we then have to increase our protein sources even more. To put it more succinctly, we need protein when working out - and gaining weight.When we are gaining and gaining muscle mass, when we are losing weight, but also when we simply want to maintain a balanced diet. In addition to promoting muscle growth, protein protects muscles from damage when we overexert them and helps them to recover. And let's not forget the immune and hormonal systems, which can't do without them either.
If we want to lose weight, protein must become an integral part of our diet. If we do not do so, we will lose muscle mass instead of fat, and this is definitely not desirable.If you struggle with constant hunger when losing weight, increasing your protein intake will also help. When properly combined with carbohydrates, it will sufficiently satiate you and you will then be hungry for morehungry for a much longer period of time than if you didn't include protein in your diet, or didn't eat enough. Ideally, you should consume at least 30% of your total protein daily. However, it's not that simple, as you can probably guess. So let's take a look at the amount of protein we should be eating and how to combine them properly.

How much protein should we eat?

The amount of protein in our diet should be determined by the amount of physical effort we expend.If we live a normal life, go to a normal, physically demanding job, don't play sports or sleepWe should get at least 0.8 grams of protein per 1 kg of our weight. So we can easily calculate how much protein we should eat per day. Just weigh yourself and multiply your weight by 0.8 grams.
If you are at the stage where you want to lose weight, in addition to adjusting your diet, you are doing more sports or haveyou have a job that is physically demanding, your protein consumption should increase. The recommended amount is 1.5 to 2.2 grams of protein per 1 kg of weight. However, we have written more about this within our article on optimal protein intake.

As you've probably already understood, the moment you calculate how much protein you should consume per day, the idealIt's ideal to look at high protein foods and include them in your diet. So we need to distribute them continuously throughout the day. We have put these foods together for you below. It's up to you to create your ideal diet to ensure you get enough protein throughout the day.
Whether you can supply your body with protein in a conventional meal or not, it is a good idea to include protein powder in your diet. This will ensure you get enough on a regular basis and make it easier to keep control of what you eat. This is especially true for athletes, those of you who are trying to shed some pounds, but also for people with higherhigher physical effort, whether at work or during the day - working around the house, in the fields, in the garden, etc.
What foods are high in protein

Where do you get your protein from?

The food with the highest source of protein is clearly spirulina, which leads with 57.5 grams per 100g of food. Pumpkin seeds supply much less, followed by tuna in oil and then peanuts and green lentils. For the latter, we'll see that each type of lentil has a slightly different amount of protein.

Meat comes next, in order of chicken, beef and pork. This is of course lean meat, i.e. chicken breast, beef sirloin or pork loin, leg or roast. It's also great to include almonds, tofu, quinoa and of course cottage cheese and eggs in your diet. For cottage cheese, the low-fat one has the most protein, but again, we'll take a closer look at what each type of cottage cheese adds to the body.

Spirulina

If you are interested in healthy eating, you are certainly no stranger to spirulina. It is a superfood that has become one of the most popular in recent years. It also contains a large amount of protein. Per 100 g of spirulina, that's over 57 g of protein. Spirulina is derived from freshwater algae and has a distinctive blue-green colour due to the chlorophyll it contains. It is mainly used to detoxify the body. The problem with spirulina is that it is not realistic to eat 100 grams of spirulina a day and "catch up" the necessary amount of protein. The recommended daily amount is a maximum of 10 grams of spirulina.
In addition to its high protein content, spirulina contains a number of micronutrients such as copper, iron, vitamin B2, riboflavin and zeaxanthin. It is consumed not only by people who want to flush harmful substances out of their bodies, but also by those who need to lower their cholesterol or blood pressure. Other super foods such as chlorella and green barley have similar effects.

Pumpkin seeds

Pumpkin seeds should be an integral part of our diet. As with almonds and other nuts, you shouldn't eat a whole bag of them, although if you are chasing it's definitely more beneficial to reach for the seeds than to pull out a bag of potato chips. Pumpkin seeds are high in protein, but also have healthy fats, fiber and carbohydrates. Like fish, they are a source of omega 3 fatty acids, which are very beneficial to our bodies, especially our cardiovascular system. They also contain magnesium, manganese and phosphorus. Pumpkin seeds are great to add to a salad, pumpkin soup or even to your morning yoghurt, along with almonds, oatmealchia seeds, which have recently become very popular for their properties and effect on our health. Thanks to their nutrient content, pumpkin seeds are essential for our psyche, nervous system and also for the proper functioning of our muscles.

Tuna

Tuna and marine fish in general are a great diet for our body, not only for their high protein intake but also for their omega 3 fatty acids. When we choose smaller fish such as salmon, trout, sardines or even shrimp, we avoid consuming more mercury that large fish contain.
Tuna contains fat as well as protein, but very little. No fibre or carbohydrates. In addition, we get vitamin B 12 and D from it, which are excellent for our immunity. The advantage of tuna is its ease of preparation. We can buy a steak and throw it on the grill, but if we don't want to take the time to do some "big" cooking, canned tuna will do. Tuna in oil contains the most protein, and tuna in its own juice contains a little less. Canned tuna can be eaten immediately, either on its own or in a salad, pastaor even legumes to give you extra protein. You can also make a good spread with it.

Peanuts

Like most nuts, peanuts are a high protein food. It doesn't matter if you eat them in front of the TV in the evening, add them to your kung-pao or have peanut butter. What you should also look out for, however, is their higher fat content. Therefore, if you are losing weight, choose other sources of protein and only have peanuts occasionally in smaller quantities. In addition to their high protein content, peanuts contain carbohydrates, fibre, fat, magnesium, resveratrol, copper, vitamin B3, B9, phenolic and oleic acid and flavonoids. Therefore, they can be recommended when we have problems with the cardiovascular system, are at risk of diabetes or high cholesterol. For inspiration, you can take a look at our comparison of the best peanut butters, for example.

Lentils - green

If you want to offset (expensive) meats with a significantly cheaper source of protein, reach for lentils. These are high in protein, fibre, carbohydrates and healthy fats. It depends on which lentils you choose. Green lentils, the classic lentils you'll inherit from your mothers, grandmothers, etc., have the highest protein content.

If you want a more digestible lentil that doesn't need to be soaked beforehand, it's cooked in no time, myless bloating and more palatable overall, go for red lentils - they are yellow when cooked. Black lentils are also suitable, although they are not available everywhere and will be moremore expensive, but it has an excellent taste reminiscent of nuts. It is ideal as a side dish or as the content of a salad. Other types of lentils can also be used as a main dish in addition to a side dish and salad, either in the form of so-called 'lentils' or in the form of a salad. Lentils can also be used as a side dish, sauce or soup.
Lentils contain carbohydrates, fibre and fat in addition to a high proportion of protein. Lentils also provide iron, copper, vitamin B1 and B9, or folate, which are necessary for the healthy development of the foetus in the mother's body. It is therefore also great for pregnant women.

Chicken meat

If you're looking for a reliable source of protein, you need to include various meats in your diet. We are talking especially about lean meats, without the skin, which contains fat. Of the meats, chicken or chicken breast has the highest protein content. However, you can also choose chicken thighs or wings. However, beware of the higher fat content of the skin. It is better to remove it before preparing the meat.
If you want chicken meat with a higher protein content, forget about frozen products from hypermarkets and opt for fresh, free-range meat instead. You can also get this in the aforementioned supermarkets, but if you have the option of taking chicken from private farmers, don't hesitate.Apart from protein, chicken is a great source of phosphorus, selenium and vitamin B3. It contains no carbohydrates and has only minimal fat. That's why it's ideal even when you're trying to lose weight.

Beef

Beef is also an excellent source of protein with minimal fat. However, it depends on which beef you choose. Beef loin, ideally sirloin, contains the most protein. But if you are not picky or have deep pockets, it is possible to choose some of the other types of beef. Nutritionists recommend belly, flank and leg.
Beef gives us plenty of protein with a minimum of fat, but don't expect any fibre and, of course, no carbohydrates. It also contains zinc, selenium, vitamin B3 and B12. It should also be eaten by people who suffer from anaemia or have iron deficiency in their blood. This is divided into heme iron, i.e. iron obtained from meat, which is more digestible, and heme iron, which is more easily digested.more readily absorbed into the body, and then non-heme, which we get from foods of plant origin. Red meat, i.e. beef, is rich in iron and should therefore not be missing from our diet.

Pork

Although people believe that pork, unlike chicken or beef, is not as suitable for a balanced diet, the opposite is true. It also has a lot of protein that can help replenish our bodies, along with selenium, zinc, vitamin B1, B6 and B12. However, unlike chicken and beef, it contains more fat. Therefore, if you want to lose weight without losing muscle mass, it's a good idea to reach for less fatty cuts of pork, such as tenderloin, ham or roast.

Almonds

Almonds are not only a great source of protein, but also, for example, fibre. Again, the table shows the proportion of protein per 100g of almonds, but as they are also high in so-called healthy fats, you shouldn't eat a whole bag or even more. It is advisable to add almonds to your morning portion of yoghurt with oatmeal, etc.
In addition to proteins, fats, carbohydrates and fibre, almonds also contain other nutrients that our bodies will welcome. These include manganese, potassium, magnesium and vitamin E. In addition to raw almonds, experts recommend various butters and spreads made from almonds or other nuts. Almonds and other nuts are a source of protein, although we always list the food that contains the most, in this case almonds.

Tofu

Tofu is a very popular source of protein, especially among vegans and vegetarians. They use it as a meat substitute. But even people who like to indulge in meat can use it to enrich their diet. Tofu may not contain as much protein as meat, but it is still a great source. However, it depends on which kind you choose. Tofu is made from soya beans, so the protein content depends on its nutritional value. The other criterion that affects the amount of protein is the water content. It depends on what kind of tofu you buy. Vacuumed tofu contains the most protein. Marinated or brined tofu has less. There, water also plays a part, replacing the protein content. Even so, it is a great addition to salads instead of cheese, etc. Tofu is not only high in protein but also in calcium, manganese, selenium and copper. Thanks to this, it also helps our body's defences.

Oatmeal

Oatmeal is great for both weight loss and gaining muscle tissue. They contain a large amount of protein, but also carbohydrates, fiber, phosphorus, selenium, magnesium, copper, iron, etc. They even contain antioxidants, which protect our cells from so-called oxidative stress. Like some super foods, oatmeal helps to lower cholesterol, blood pressure and also eliminate the risk of diabetes. Although oatmeal is ideal, you can try another source, such as oatmeal. Buckwheat is also good.

Quinoa

Quinoa is a pseudo cereal that will be especially familiar to people with gluten allergies. Quinoa does not contain gluten. It is high in protein, fibre and will help to replenish the necessary carbohydrates. It also contains other beneficial substances such as magnesium, copper, phenols, flavonoids or terpenoids. Quinoa also contains quercetin, an antioxidant that protects cells from oxidative stress and free radicals. In addition to quionoa, it is great to include the aforementioned buckwheat or the interesting food amaranth in your diet.

Cottage cheese - low-fat

Cottage cheese must not be missing in the diet of any person who has a higher physical effort, or exercises, strengthens and tries to gain muscle mass or, on the contrary, to lose weight. There are several types of cottage cheese - low-fat cottage cheese, which has the most protein and the lowest fat, and then semi-fat and full-fat cottage cheese. Of course, the fat content increases with these, so it depends on whether you are losing weight or don't mind the higher fat content.
You can eat cottage cheese sweet or salty, make it into a side salad, spread, etc. That's why it's a great part of our diets and can make them interesting. It is also suitable for people who are lactose intolerant - it contains little lactose, and if you want your body to get protein gradually - e.g. At night, when you don't eat for a long time, have cottage cheese. It contains so-called casein proteins, which the body takes up gradually or absorbs slowly. It can therefore keep you full for longer.

Eggs

Eggs are also an interesting source of protein, which not many people know. The whole egg contains a larger amount, but you can also use just the white. In addition to being a good source of protein, we also get other beneficial substances from eggs, such as selenium, vitamin B12 and B2. The yolk contains choline. Eggs also contain antioxidants, which help our bodies get rid of harmful substances.
As with meat, eggs from free-range hens are a better source of protein and other nutrients. Avoid eggs from caged hens.

Why add protein to your diet?

Whether you watch your diet carefully or have trouble keeping track of how much protein you eat.your body gets from your diet in a day, it's a good idea to add a separate protein to your diet.Logically, it contains a high amount of protein and you can often replenish your daily dose in no time. Protein belongs to the so-called functional foods and is most often made from pasteurized milk, from whey. It is called whey protein. You can get 70 to 90% of the protein in such a protein. In addition, proteins are made from plant sources, because vegans and vegetarians probably find it difficult to reach for whey protein. However, these proteins contain fewer amino acids. These include pea protein, hemp protein, rice protein, soy protein or multi-ingredient vegetable protein. In addition to protein, you can also find other vitamins and substances beneficial to the body in proteins, but not all of them. If you insist on them, read the contents of the protein carefully before you buy it. Our comparison of the best whey proteins can also help you choose .