Protein
Protein is one of the major macros when it comes to nutrition. Protein is required by multiple parts of the body like muscles, hair, bones, skin, and many other vital organs to work properly.
Protein makes the body to repair our damaged muscle tissues. It also plays a vital role in building new muscles and repairing old ones.
It is made up of different amino acids binding together which further breaks down into amino acids when reaches the body. Because our body doesn’t produce amino acids, so we need to consume from outside sources.
Know we will discuss the types of proteins and their functions.
Types of Protein
As such there are many types of protein in our body, from our DNA to Hemoglobin everything is made up of protein molecules. Every vital organ in our body requires protein for proper functioning.
In this article, we are going to talk about proteins that we eat in our daily life. We are going to breakdown the best sources for it. I’m going to break it down into three categories as follows:
1. Animal-Based protein
2. Plant-Based protein
3. Protein Powders
Animal Based Protein
Animal proteins are majorly used in our daily life no matter where we live in the world. Because animal protein is assumed to be the best compact protein out there. There are different animal proteins and their functions:
1. Chicken breast: Chicken breast is a great source of protein as it contains all the nutrients to make it a perfect source.
It is good for athletes because it helps in muscle building and preserving metabolism. It also strengthens bones and reducing other cravings.
As 100 gm Chicken Breast contains:
Calories: 165
Protein: 31 gm
Fats: 3.6 gm
As it contains 0 gm carbohydrates which make its calories lesser than other sources.
2. Turkey: Turkey breast is high in protein and low in calories. That’s why it is a very good source of protein. Incorporate a moderate amount of turkey meat is a healthy way to meet your protein needs. As 100gm of turkey breast contains:
Calories: 147
Protein: 30 gm
Fats: 2.1 gm
As per calories, turkey is a little leaner than chicken breast and also it contains 0 gm carbs.
3. Red meat: It is a great source of food as it contains not only protein but also other vital nutrients like vitamin B12, B6, niacin, iron, zinc, phosphorus, etc.
As red meat is having higher protein content than other major veg sources except for cheese. It also contains less sodium than other sources.
As 100 gm red meat contains:
Calories: 290
Protein: 26.2 gm
Fats: 20.4 gm
Carbs: 0 gm
Because of high fat, it is higher in calories. So I recommend to consume it moderately.
4. Pork: Like other meat sources, pork is made up of all protein. As pork is very high in calories, lean pork is a very good idea to add to a daily diet.
It is very high in protein and rich in other vitamins and minerals, it is a very good protein source. 100 gm of Pork contains:
Calories: 236
Protein: 25.8 gm
Fats: 14 gm
Carbs: 0 gm
5. Fish: If your goal is to get fit without gaining extra fat from protein sources, you should go for fish. As it depends upon which type of fish you’re using.
Fish contains healthy omega-3 fatty acids which can do wonders in your health as it reduces health issues along with giving you protein. There are very many types of fishes out there, so I would like to go with Tuna as it contains high protein. 100 gm of Tuna contains:
Calories: 132
Protein: 29.6 gm
Fats: 0.6 gm
Carbs: 0 gm
I highly recommend consuming Tuna because of its healthy benefits.
6. Eggs: Eggs are a great source of protein. Whenever someone says healthy breakfast, eggs come into mind. Eggs are a complete protein source.
It is one of the cheapest and quality protein sources. It is a compact source of various benefits for disease-fighting. It also helps in brain functioning and having eye-sight benefits.
As there are two types of eggs- white and brown, but both contain an equal amount of nutrition. A large egg contains:
Calories: 78
Protein: 6 gm
Fats: 5 gm
Carbs: 0.6 gm
It contains many other vitamins and minerals. I suggest you include this in your diet whether you’re working out or not.
7. Dairy Products: Dairy Products are an amazing source of protein for vegetarians. It is one of the major diet parts in many countries around the world. It can be consumed in any form such as Milk, Cheese, Butter, Curd, etc.
Milk: Milk is a great source as it contains vitamins and minerals.It is also a very good source of Calcium. As 100 gm of milk contains:
Calories: 42
Protein: 3.4 gm
Carbohydrates: 5 gm
Fats: 1 gm
Cheese: Cheese is a very good compact source of protein and other nutrients. It contains more protein than some meat sources. It also has omega-3 fatty acids and vitamin K-2. 100 gm of cheese contains :
Calories: 402
Protein: 25 gm
Carbohydrates: 1.3 gm
Fats: 33 gm
It is high in calories because it contains high healthy fats and having good cholesterol.
Curd: Curd contains good bacteria which helps in digestion and makes our digestive system good. It lowers the risk of hypertension and high blood pressure. It also helps in keeping cholesterol levels within the limit. 100 gm of curd contains:
Calories: 98
Protein: 11 gm
Carbohydrates: 3.4 gm
Fats: 4.3 gm
8. Greek Yogurt: A Greek Yogurt is a nutrition-packed snack. It also contains vitamins and minerals. People with lactose intolerance can also enjoy it. It is having probiotics that help our body active all day long.
100 gm Greek Yogurt contains:
Calories: 59
Protein: 10 gm
Carbohydrates: 3.6 gm
Fats: 0.4 gm
But according to studies, we should eat all protein as per daily requirement but try to limit red meat consumption because it will be dangerous to our health in the long run if we don’t eat that in a limit.
Plant Based Protein
Plant-based proteins are very good and there are no harmful effects of consuming in a limit. It also enhances the heart’s health as it is very low in bad cholesterol. It is not only high in protein but also having high micronutrients and fiber. These are as follows:
1.Tofu: Tofu is a very debatable protein source out there. Some people are totally fine with it but some are totally against it saying it genetically engineered poison. But the research found nothing harmful for humans. It also contains quality protein. As per 100 gm of tofu contains:
Calories: 110
Protein: 16 gm
Carbs: 2 gm
Fats: 5 gm
2. Tempeh: Tempeh is an Indonesian soy product and contains all the good qualities of soy. It is a little bit higher in calories than tofu. As per 100 gm tempeh contains:
Calories: 195
Protein: 20 gm
Carbs: 7.6 gm
Fats: 11 gm
3. Lentils: Lentils are a very good source of protein. It contains quality protein and also a lot of fiber which helps the body indigestion. It also contains major micronutrients. As 100 gm lentils contain:
Calories: 116
Protein: 9 gm
Carbs: 20 gm
Fiber: 8 gm
Fats: 0.38
4. Beans: Beans are an amazing source of many nutrients which also is very affordable. It contains protein, fiber, iron, vitamins, etc. There are many types of beans out there in different parts of the world. They are consumed majorly in south-Asian countries. As 100 gm of beans contains:
Calories: 127
Protein: 8.7 gm
Carbs: 22.8 gm
Fiber: 6.4 gm
Fats: 0.5 gm
5. Quinoa: Quinoa is very rich in nutrients. It contains a whole protein that very few plants can produce. It contains all BCAA’s and it is gluten-free. It is also rich in fiber, iron, magnesium, zinc, etc. As per 100 gm cooked quinoa contains:
Calories:120
Protein: 4.4 gm
Carbs: 21.3 gm
Fiber: 2.8 gm
Fats: 1.9 gm
6. Seeds and Nuts: Seeds are very good sources of protein and good fats. They are very essential for our daily activities. They also contain very vital minerals and anti-oxidants. First, let’s talk about Nuts nutrition. As per 100 gm mixed nuts contains:
Calories: 160
Protein: 6 gm
Carbs: 14 gm
Fats: 9 gm
Now Let’s see nutrition facts about seeds. 100 gm of seeds are too much to consume but we can add it to our diet at moderate levels because it is very high in omega-3, protein, and many other nutrients. As per 100 gm seeds:
Calories: 486
Protein: 16.5 gm
Carbs: 42 gm
Fats: 30.7 gm
7. Protein-rich vegetables: High protein vegetables are a compact source of nutrition. Protein-rich vegetables are Lima beans, Green peas, Spinach, Sweet corn, Asparagus, Mushrooms, Broccoli, Brussels sprouts, etc. As per 100 gm:
Calories: 81
Protein: 5.4 gm
Carbs: 14 gm
Fats: 0.4 gm
8.Seitan: Seitan contains the most protein than any other protein source. It is called vegan’s meat as it is very chewy. It is made of gluten extracted from the wheat. As per 100 gm seitan:
Calories: 370
Protein: 75 gm
Carbs: 14 gm
By consuming certain protein sources you can lower various diseases like heart disease, certain cancers, type 2 diabetes, hypertension, obesity. By consuming a plant-based diet many other major good effects happen on our body such as improves stamina, boost sex drives, lower the risk of heart attacks, and many more, but we will discuss it later.
Also Check :- Best Fat Burning Workout Without Equipment
Protein Powders
As we all know it is very difficult to hit our daily protein requirements with only whole foods, so we have to take supplementation for achieving our daily protein limit.
Protein powders are the solution to your problem. They are very easy to digest when taking up with water. There are different brands out there in the market. Buy one as per the requirements of your macros.
But make sure you choose those having all nine amino acids which are ideal for muscle growth. Plus protein powders digests very quickly so it is a great source of protein to have in post-workout.
Protein powders come into the market in majorly two types: Whey protein and Plant-based protein.
Whey proteins are much popular among all others in the market. Just make sure that your protein powder contains all amino acids and enough BCAAs.
As amino acids are crucial in muscle building and protein synthesis. These are the following protein powder types that you can use daily as per requirements and preferences:
1. Whey Protein: Whey protein powders are the most famous among all protein powders out there. Whey protein is available in many types but whey isolate and whey concentrate are well known among all.
It is made up of cow’s milk during the cheese-making process. It is a really good source of protein. When there is too much food to eat but still not able to reach protein goals and helps us to reach our macros without giving stress to our digestive system.
Generally, A scoop of concentrated whey protein contains 80% protein in it with all nine amino acids. I will write an article about the top 10 whey protein in India pretty soon.
2. Casein Protein: Casein protein is very crucial in the recovery of muscles during our sleep because casein protein digests slowly and gives a steady flow of amino acids and nutrition the whole night if consumed before bed.
It also promotes fat loss, do recovery of the body at a higher level. I highly recommend Casein protein before bed for better results.
3.Plant Based Protein powders: Plant-based proteins are popular among vegans and for those who are having lactose intolerance.
It is very low in calories as compared to whey protein powders but higher in fiber and nutrients. It also helps to regulate blood pressure and reduce hypertension because it is made up of plants.
It is also helpful for those who are having whey allergies. Other protein powders are having additives like gluten but plant-based proteins are the opposite of them.
Plus these can also be consumed by those who are having gluten allergies. It also keeps you feel fuller longer than other protein powders. I use plant-based protein because it helps me in various beneficial ways.
Thus it is a preferred source of protein for many people due to its nutritional benefits and those with medical conditions.
In conclusion, I want to say that protein can be consumed from any source but the only protein will not cause any wonders in your physical goal.
You should take all the required macros, micronutrients, and do proper exercise to make a change in your body, whether it is fat loss or muscle building, a balanced diet is a way to go. Just stick to the goals and be consistent.
Also, read- What is Protein? Why is it important?
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