Proteins, plus fats and carbohydrates are the most important components of any food. Experts still debate about adequate protein intake, but generally most nutritionists have some consensus that women aged between 19 and 70 should consume no less than 46 grams of protein, and men of the same age not less than 56 grams of protein.
Proteins play an important role in the diet in general, but especially in the diet of athletes, so listed top 10 sources of protein:
100 grams of Parmesan cheese, depending on the type, contains 35.8 to 41.6 grams of protein. If parmesan is too expensive for you, feel free to replace it with hard cheese. Choose dry and mature hard cheese. When buying cheese pressed gently with your fingers and select the most difficult part. It is a good sign that the piece is solid and proteins.
2. Roasted soybean
toasted Soybeans are an excellent source of vegetable protein. You can buy roasted soybeans at any store better equipped packaged in small, ready to be consumed as a great protein snack packages. 100 grams roasted soy contain about 40 grams of pure protein. High protein (50%) is highlighted in some containers Roasted soy, found in stores.
3. Beef and beef
it is very important to choose lean cuts of beef. 100 grams of meat containing 36 grams of protein.
4. Pumpkin seeds and watermelon seeds!
100 grams of pumpkin seeds contain 33 grams of protein, 100 grams of watermelon seeds contains 28 to 31 grams of high quality protein. We assume that it is surprised by the fact that watermelon seeds are placed on this list, but is just another proof that you are not familiar with eastern eating habits. In some African countries, including Nigeria, watermelon seeds are used in some soups and stews and people in several Asian countries and collect melon seeds roasted water and serve these roasted seeds as snacks. However, it is not recommended for people who are trying to lose weight to eat watermelon seeds because the seeds of watermelon contains 50% fat and have a high calorific value.
5. chicken, turkey, lamb and pork
100 grams of chicken contain about 32 grams (white meat) protein and 100 grams of pork contain 30 grams. Lamb and pork lean meat is a good source of protein.
-100 Grams tuna contain about 30 grams of protein and 100 grams of trout contain about 27 grams of protein.
If you can afford to eat caviar … -. 100 grams of caviar contain about 28 grams of protein
8. Yeast extract spread
Contain 27.8 grams of protein.
– 100 grams of pure crab and lobster meat contains about 26 grams of protein. We have no information on the protein composition of shell and would not recommend consuming it.
-100 grams of peanuts contain 23.7 grams of protein. Unfortunately, the heating value of the peanuts is large and peanuts should be consumed carefully and not too often.