The most protein-rich foods are animal-rich foods, such as meat, fish, eggs, milk, cheese and yogurt. In addition to containing large amounts of this nutrient, the proteins in these foods have a high biological value, that is, they are of better quality and are more easily used by the body.
However, there are also foods of plant origin that contain proteins, such as legumes, including peas, soybeans and cereals, which have good amounts of protein and can therefore be used in a balanced diet to maintain the proper functioning of the body. These foods are also an important base for vegetarian and vegan food.
- Proteins are essential for the functioning of the body because they are linked to the process of growth.
- Repair and maintenance of muscles.
- Tissues and organs.
- In addition to the production of hormones.
The following table shows the amount of protein per 100 grams of food:
Protein intake after physical activity is important to prevent injuries and promote muscle growth and recovery.
Foods rich in plant proteins are particularly important in vegetarian diets, as they provide sufficient amounts of amino acids to maintain the formation of muscles, cells and hormones in the body. See the table below for the main protein-rich plant foods;
For vegetarians and vegans, the ideal way to provide the body with high-quality proteins is to combine complementary foods, such as:
The combination of these foods and the variety of diet are important to maintain the growth and proper functioning of the body in people who do not consume animal protein. In the case of ovolacvegetarian people, egg proteins, milk and their derivatives may also be included in the diet.
Watch the video below to learn more about protein-rich foods
In the high-protein diet, between 1.1 and 1.5 grams of protein per kilogram of body weight per day should be consumed. The amount to be consumed should be calculated by a nutritionist, as it varies from person to person and depends on age, sex, physical activity and whether or not the person has any associated illnesses.
This diet is a good strategy to lose weight and promote increased muscle mass, especially when accompanied by exercises that promote muscle hypertrophy. Here’s how to diet with protein.
High-protein, low-fat foods are all plant-based foods mentioned in the table above, with the exception of dried fruits, in addition to low-fat meats such as chicken breast or turkey breast without skin, egg and low-fat fish. like hake, for example.