Protein Containing Foods

Protein is a basic nutrient for muscle building , the regeneration and for fat burning is very important. Protein deficiency can the muscle building block, which can lead to a sustainable reduction in muscle mass, as important protein in muscle memory will be destroyed.

Active athletes and bodybuilders just should therefore ensure that sufficient protein-containing foods are integrated in the daily diet. Protein-containing foods offer longer saturation and better fat loss and are therefore very popular not only among athletes. Especially with the leading diets are protein-containing foods is an important building block to sustain-ably reduce body weight. Empirical studies have now shown that the intake of protein shakes at certain times can affect the sustainable regeneration and muscle growth positive. So that power athletes can meet their daily protein requirement, you should make sure that they are taking protein-containing foods and high-quality protein powder regularly.


Protein-containing foods list

Below we have compiled you a selection of protein-containing foods, all of which were calculated to 100g. Important is the combination with other nutrients. You should always make sure that many protein-containing foods also often have a high fat value. Ideally, of course, the protein supplements that are ideal for athletes and for just a diet.

Meat per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Turkey breast	23.0	2.0	0.0	110	★
Pork (lean)	22.0	4.0	1.0	140
Chicken breast	21.0	2.0	1.0	110	★
Ham (lean)	20.0	4.0	0.0	119
Beef (lean)	19.0	4.0	1.0	115
Chicken wings	19.0	14.0	2.0	210
Minced meat	18.9	16.2	0.3	221
Chicken Thighs	17.0	0.4	14.0	193
100g milk products	Egg white	Fat	Carbohydrates	Calories	Favorites
Limburger cheese	27.0	0.5	0.0	113
Sliced ​​cheese (light)	27.0	16	0.1	252
Mozzarella	17.5	19	1	247
cottage cheese 0.4%	15.5	0.4	1.6	72
Cottage Cheese	12.7	2.2	3.1	85	★
Quark	12.2	0.3	3.9	68	★
Quark 20%	10.8	4.4	3.6	92
Quark 40%	9.3	9.8	3.5	139
Milk 1.5%	3.5	1.5	5.0	48
1.5% yoghurt	3.4	1.5	15.4	89
Eggs per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Egg white	11.0	0.7	0.2	50	★
Yolk	16.0	32	0.5	350
Egg	12.6	10.8	0.65	150	★
Fish per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Alaska pollock fillet	18.3	0.9	1.0	81	★
Rotbarschfilet	16.4	0.0	3.2	94
Tuna can (in water)	25.5	1.0	0.1	113	★
Tuna can (in oil)	24	33.6	0.1	291
Pangasius	13.4	1.2	0.0	67
Vegetables 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Kidney beans, jar	6.0	0.8	15.0	86
Lenses can	6.4	0.6	14.7	100
Other per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Almonds	20	47	21	546	★
Peanuts	29.8	48.1	7.5	576
Tofu	10.6	5.3	2.9	102
Soy milk	3.7	1.8	2.5	40
Supplements per 100g	Egg white	Fat	Carbohydrates	Calories	Favorites
Iso Whey	92.7	1	0.8	393	★
Protein 96	90.9	1.2	1.7	391	★
Mega Protein	87.6	0.4	1.6	369	★
Triple Whey	83.1	3.1	5.3	371
Protein Pancakes	38.5	3.1	44.3	370

Thus, protein-containing foods effective muscle building can speed it needs regular consummation.

Certain studies have shown that protein-containing foods are processed in the body best when distributing the daily rations for five to six meals. It is also important that protein shakes are taken at certain times, because this time portioning can affect exercise performance and regeneration processes. 

A recommended amount of protein per day can be forgettable because every athlete has different metabolic processes so that food intake affects many completely different on each individual. 

Well-trained athletes therefore need much more protein-containing foods than the "normal" recreational athlete who can cover his daily protein needs without supplements. Just strength athletes prefer high protein amounts that calculate 2 grams of protein per kilo of body weight. High-quality protein supplements here are the ideal addition nutrients since these supplements can be quickly and easily prepared and served easily. But you should make sure that there are significant differences in quality and intensity of these supplements. Important for strength athletes is the rapid uptake of the protein in the blood, so you should choose protein shakes particularly on this criterion and taking.

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