We know that one of the major concerns for federated athletes or even those who practice sports in an amateur way, is the loss of muscle mass and the increase in total fat.
Eating a good amount of protein has numerous benefits: helps in fat loss, increase muscle mass and strength. Here are 7 foods with a very significant protein content, enough to consider them as your allies in any of the objectives described:
1. Chicken and Turkey breast
Chicken breast (or turkey) is one of the most popular sources of protein.
If you remove the skin, almost all the calories you are ingesting come from the protein.
Easy to cook and has a great flavour.
Amount of protein: about 25g of protein per 100g (raw weight).
Fish is a very healthy food. It is loaded with nutrients, being a good source of omega 3 - sardines, mackerel, salmon (wild) and herring.
Tuna, for example, is a good source of protein and a fairly practical alternative. One can of tuna has about 19g of protein.
Amount of protein: about 20g of protein per 100g.
They are rich in fibre and minerals such as magnesium, potassium, iron and manganese.
Lentils are one of the best vegetable sources of protein.
Amount of protein: about 26g of protein per 100g (raw weight).
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4. Thin Fresh Cheese
It is a type of cheese with low in calories and fat. It is filled with calcium, phosphorus, selenium, vitamin B12 and riboflavin.
Amount of protein: about 12g of protein per 100g of fresh cheese.
5. Slim Greek Yogurt
The thin Greek yogurt is low in calories.
It has a great taste and texture and is rich in nutrients.
Amount of protein: up to 10g of protein per 100g.
They are full of vitamins, minerals, healthy fats and antioxidant nutrients that are highly beneficial to our health. Whole eggs are high in protein and also fats. If the goal is to use only proteins, you should eat only the egg whites.
Amount of Protein: One large egg has about 6g of protein and 80 calories.
7. Protein Supplements (Whey Protein, Casein)
Protein powder is often a great help when we are in a hurry and we don’t have time to cook. It is also a practical way of achieving protein value, for example in post workout.
In addition, it allows knowing exactly the amount of amino acids we are ingesting and in specific situations - in hypertrophy, where the amount of leucine is essential for the protein synthesis, is an added value.
Amount of Protein: These supplements have 80 to 90% protein (80 to 90g per 100g of powder).
By Joana Correia, Nutritionist
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