10 High Protein Meals

High Protein Meals

Content

• Structure, function of protein and norms of its consumption.
• Foods high in protein.

Structure, function of protein and norms of its consumption

Getting enough protein daily is essential to maintaining health. It is proteins, being the building blocks of cells, that maintain their shape, promote growth, reproduction and movement, ensure the flow of biochemical reactions, the formation of protective antibodies and the production of a number of hormones. High Protein Meals

All proteins are made up of structural units called amino acids. Nine of them are indispensable for an adult: the body is not able to form them on its own – they must come exclusively from the outside, with food and supplements. The health of the skin, hair and nails depends on the protein status. 

Inadequate intake of dietary protein disrupts the protein balance of muscles and the whole body, negatively affecting muscle mass, adaptation to exercise, calcium homeostasis, immune response, water and electrolyte balance, enzyme and hormone production. That is why it is important to include foods containing a large amount of protein in your diet: for the prevention of sarcopenia and a number of other pathological conditions.

The norm of protein intake is 1 g per 1 kg of body weight per day. The amount of protein in the diet can be increased with increased needs – for example, during intense physical exertion in athletes. High Protein Meals

What foods contain protein

1. Eggs are a good source of protein, which is also easy to digest. In addition, they are rich in vitamins B12 and A, minerals, healthy fats and contain a range of antioxidants.

2. Lentils – one of the richest sources of vegetable protein, provides the human body with essential and non-essential amino acids. The predominant proteins in lentils are globulins (47% of the total amount of seed proteins) and albumins.

It is a good source of iron and prebiotic carbohydrates (12.3–14.1 g/100 g dry lentils) which help maintain microbial balance and diversity in the gut.

3. Fish is an excellent source of protein, omega-3 fatty acids, as well as vitamin D and selenium. The inclusion of fish in the diet is associated with lower blood pressure, levels of “bad” (atherogenic) cholesterol and inflammation; with the improvement of protein metabolism and cognitive functions in children; with the prevention of premature degradation (destruction) of collagen – the main protein of connective tissue.

4. Seafood is another high-protein food that contains a wide range of essential amino acids.

In addition, their sufficient consumption during pregnancy, as studies show, ensures the good development of fetal neurons, and in children improves cognitive and visual development due to the high content of omega-3 polyunsaturated fatty acids, which contribute to the division of nerve cells and the formation of new nerve connections.

5. By-products are the most valuable source of essential and non-essential amino acids, iron (with high bioavailability), vitamin B12, fat-soluble vitamins, magnesium and other macro- and micronutrients.

6. Quinoa , or “golden grain”, as the inhabitants of South America called this cereal, contains a variety of vitamins, a significant amount of minerals, unsaturated fatty acids, dietary fiber, proteins and provides a balance of essential amino acids.

Contained in quinoa biologically active compounds – phenolic acids, flavonoids, terpenoids – have antidiabetic, anticancer, antimicrobial, anti-inflammatory, immunoregulatory activity.

7. Chickpeas are another great source of plant-based protein. This product contains a significant amount of all essential amino acids, except for the sulfur-containing group. Chickpeas also serve as a source of important vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), folic acid (B9) and contain the vitamin A precursor β-carotene.

8. Chicken is the favorite food of all athletes and bodybuilders, and for good reason! It is an excellent source of protein, lower in saturated fat than some types of red meat (which is why its frequent consumption is associated with an increased risk of cardiovascular disease).

9. Hemp seed has a pleasant nutty flavor and is a valuable source of essential amino acids, fatty acids, minerals, vitamins, antioxidants and dietary fiber.

10. Pumpkin seeds are extremely nutritious. They are not only rich in protein and dietary fiber, but also serve as an excellent source of minerals (iron, phosphorus, magnesium, zinc), antioxidants (selenium and vitamin E), vitamins (especially B2 and B9) and have long been used in alternative medicine for the prevention of heart disease. vascular pathology and treatment of diseases of the genitourinary system.

A complete diet includes a combination of vegetable and animal proteins, their correct ratio, distribution between meals and combination with other nutrients.