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Title : The Best Protein Sources
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The Best Protein Sources

id = " If you need help creating a better diet, start with the protein. This guide tells you what you need, why you need and the best sources of protein for their diet needs.



Let incur a no-brainer: the protein is good for you. Proteins are necessary, either to build muscle, lose fat, staying complete, or just maintain your health.

What is not so settled is where you get the protein and what are the best sources of protein. And if we consider all options, it's easy to see why. Meat plant sources, powders dairy products, a wide variety of options and a lot of difficulty understanding what you need, what is good, and if "too much" is really a danger.

protein supplement should not be served about absorption rates, marketing promises, or the best and most proteins

powder modification.

While their needs are personal based on your body and goals, here is how you can make the column of protein in your shopping list a bit easier to understand .

understands your protein choices

"lean proteins"

The main sources of protein foods are those having a high content of protein, while at the same time lower fatty acids (obvious). Meat is rarely, if ever, has a content of carbohydrates or alcohol. These "lean meats" are quite equivalent in a database macronutrients many protein powders, with about 100 calories per 20 to 25 grams of protein.

The typical lean meats include warm-water fish, white meat poultry and red meat sources considered extra lean. (For reference, red meat and pork tend to have a higher fat content.) Egg whites are also eligible, and most protein powders fall into this category.

Food sources of protein which also contain fatty acids are cold water fish (salmon as an example), most red meat, dark meat of poultry and any of the lean category if you choose to cook in oil. whole eggs are also in this category that the yolk contains fatty acids.

If breaded meat is in it, which is now covered with carbohydrates. That's not bad in itself, but you must understand that no meat can be breaded and still be considered poor.

Dairy products tend not to be as thin as the leanest meat products, although they are in a wide range of fat content; by checking the label or research nutrition information online would be prudent.

Groups of more protein-rich foods

As mentioned above, it seems that the best sources of protein on a basis of calories come of animals. In general, food groups and their protein content generally in the order (from highest to lowest content on a calorie basis):

- meat and dairy products (lean)
- most vegetables
- meat and dairy products (fatty)
- meat substitutes
- Fruit and vegetable harvest
- most grains

vegetables are in a strange position, as they tend to have about 3 to 4 grams of protein per 40 calories (that is 30 to 40 wt% of calories). It is unlikely that will form a substantial amount of their food intake because of its nature filling, but are in fact decent protein sources from the point of view caloric.

Most root vegetables and harvest (pumpkin, squash, potatoes, etc.) listed below, as they have a large increase in the amount of carbohydrates. Furthermore, while some grains may indeed have a high protein content (such as quinoa), most grains consumed a standard diet tend to have a high degree of carbohydrates in relation to the protein; focus on the improvement appears to be related to grains and fiber micronutrition with minimal focus on increasing the protein content.

vegetarian and vegan proteins

supplement to drop, a mixture of rice / peas and soybeans and hemp both seem to be the viable vegetarian protein sources. soy food products are viable options, as are the vegetables themselves if you can eat sufficient amounts of them. There are also some microalgae protein sources, especially chlorella and spirulina.

What about powder?

Overall, the importance of a protein supplement is only important if you do not consume enough protein in their diet. supplementation of protein should be addressed mainly around allergies, price range, taste and perhaps functional properties of the protein pudding if desired.

The protein supplement should not be served about absorption rates, promises of marketing or the latest and greatest modification of protein powder.

Adding more amino acids tend to have the greatest impact when total protein intake is lower. Say you only consume 50 grams of protein a day. It's a good idea to increase to 75 g by adding whey because of its cysteine ​​content.

However, if you are a man of 180 pounds and 100 grams eaten per day, do not have to worry about consuming any specific protein, because even poor sources of one or They add another amino acid.

Due to these reasons, the EAA and BCAA supplements also seem to have less of a role of supplements when intake of protein foods and supplements is relatively high; They have a much bigger role when your diet is low in protein in general, especially low in complete proteins

The end result :. Consume enough protein and not have to worry about the rate of absorption, amino acids, or complete vs incomplete. Instead, they focus on protein intake through diet and / or supplementation, however works best for you.
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