Protein and protein supplements – a compendium of knowledge (part 3/3)

Here you can read PART 1/3

Here you can read PART 2/3

Protein in fruits

Fruits do not associate with proteins because they simply contain them in small, often trace amounts.They are, however, a much better source of energy, which is supplied by simple carbohydrates in a relatively short time.As for the protein in the fruit, in a relatively high concentration, it can be found in dried apricots, in which it is approx. 3.5 g per 100 g of product.Slightly less, because 3.1 g of protein contain raisins.2.5 grams of protein, on the other hand, have dates and guava.However, it should be remembered that the protein obtained from fruits is not full-value and does not contain a complete set of essential amino acids.

Protein in vegetables

Unlike fruits, proteins in vegetables are often found in relatively high quantities.When considering where to find the protein in vegetables, pay attention primarily to legumes – chickpeas, in which there is up to 19 g of protein for each 100 g of the product, as well as beans, which contains 7 g of protein.5 g of protein has peas, while lentils and corn – 9 g.

Of course, one must bear in mind that vegetables are not a source of wholesome protein, because it lacks many exogenous amino acids.Therefore, they should not be a foundation in building muscle mass – meat and dairy products are much better in this respect.Despite this, it is definitely worth including vegetables in the diet, mainly due to the richness of vitamins, minerals and other nutrients that are full of them.

Veggie Protein Complex

Meat, fish, eggs

Where is the protein in food?The most common answers are chicken or turkey breast, beef steaks, fish or large amounts of eggs – such a menu is clearly associated with the bodybuilder’s diet.The reason is simple each of these food products is characterized by a high content of fully-fledged, perfectly digestible protein, which is the basis for building muscle mass and strength.This is due to the much higher presence in the composition of such amino acids as leucine, lysine, methionine, valine or tryptophan, which to a lesser extent occur in proteins of vegetable origin.

Meat, fish and eggs should be consumed every day by people training in the gym, but not only – this also applies to people who practice other sports, primarily speed and endurance.The protein contained in these products perfectly supports the anabolism of the body and enables effective muscle regeneration after exercise.Protein from meat, fish and eggs can not be replaced by anything else because of the richness of their aminograms and high bioavailability, which allows their optimal use in the process of building muscle mass and strength.The fact that vegans and vegetarians do not eat meat, and vegans additionally eggs and fish, significantly complicates and makes it difficult for them to shape their musculature.

Nuts, seeds

Nuts, seeds and seeds provide large amounts of healthy vegetable protein.It is true that it is wholesome and does not contain all the essential amino acids, but it is still worth including in your diet.Peanuts, ie popular peanuts, have the most protein.The richness of protein also offers pumpkin seeds, sesame seeds and sunflower seeds.Eating them between meals or adding to other foods and dishes, there are many benefits – not only from the perspective of sport, but also about the general health and condition of the body.


Read also: Pea protein – only for vegetarians?


Dairy products, dairy products, cheese

Milk, yoghurts, buttermilk, cheese, cottage cheese – it is definitely worth reaching for these products as one of the sources of protein, of course under the condition of the lack of lactose intolerance or allergy to cow’s milk protein or any other.The curd is especially popular among body builders due to its high protein content, including long-absorbing casein.The additional benefit of using this product is low price.Also, yellow cheese can be considered a great source of protein, but one should remember about the high fat content (often more fat than proteins), which is much higher than the amount of fat in white cheeses.

In summary, the protein in which products to the greatest extent take into account in the diet?The best solution is to spread the accents as far as the plant sources, meat, fish, eggs, dairy products and dairy products.It is not worth overdoing any of the parties unless you are a vegetarian or a vegan.Regardless of what the protein you eat is in, include it in your macronutrient balance.Skipping vegetable proteins is a mistake and can lead to too high supply of this macro-nutrient in the diet, which has an adverse effect on health.So if you ask about protein, what products should interest you?Any where there is a lot of it!

Protein supplements

Protein supplements are one of the most popular and the most frequently purchased nutritional and supplementary products for athletes.The main focus is on adepts of bodybuilding and strength sports, where the demand for proteins is extremely high.Also people practicing speed and endurance disciplines should take more proteins than the average Kowalski.As for the protein, the dietary supplement that is based on it, effectively supports the building of muscle mass and strength.Its role is to supplement the athlete’s diet with missing proteins, which he can not provide only through meals.

Asking the question about the most valuable and the most popular dietary supplement on the market, protein powder in many statements appears in the first place.No wonder – after all, this macronutrient plays the most important role in the context of building muscle tissue.Without it, it is impossible to create optimal muscularity or muscle strength.So if you are wondering whether to buy a protein food supplement, it’s a good decision to supplement your diet in the case of protein deficiency.Importantly, the protein supplement is also useful during the reduction.

Which nutrient should you choose?Because there are many types of protein supplements on the market, it’s worth knowing them more and find out when you should reach for them.Get acquainted with various types of protein supplements, find out how they work and choose the best product that suits your needs, requirements and financial possibilities.

High-protein nutrients

High protein nutrient is distinguished by high protein content with minimal amounts of carbohydrates and fats.The most frequent products are based on whey protein, which is produced as a reject in the cheese making process.The most popular and at the same time the cheapest form of protein supplement using whey protein is concentrate.More protein in the protein contains whey protein isolate, but its purchase consumes more resources.The purest protein can be found in the most expensive whey protein supplement – a hydrolyzate.

High protein nutrients contain proteins with a full aminogram, which include all exogenous amino acids.It is thanks to this that they are perfect as support in building muscle mass and strength.They absorb very quickly and at the same time are fairly low-calorie, and at the same time very satiating due to the fact that the protein breaks down in the body for a long time.It is worth using them both during the period of building muscle mass, as well as during reduction and slimming.


Check also: Soy protein – a convenient alternative


Natural protein nutrients

Only natural ingredients and natural methods are used to produce protein supplements.The basic product from which proteins are obtained is – as we have already mentioned – whey produced during the production of cheese.Initially, it contains relatively little protein, but thanks to the fact that they can be easily obtained, because whey is made very much, it is excellent as a base for protein nutrients.Natural protein nutrients have the purest composition in tasteless versions, in which there are no sweeteners, thickeners, aromas or other flavors.

Of course, not only whey nutrients are natural – all other products in this category also have this character.For example, plant nutrients are based on proteins from soy, rice, peas or hemp, and casein supplements are based on casein obtained from cow’s milk.There are also supplements on the market that use proteins derived from egg albumin and beef albumin.Regardless of what type of protein supplement you choose, you can be sure that it is natural and therefore safe for the body and harmless.


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