Hello! Most people think that Eating right is always expensive. And when it comes to sports training, it is generally impossible to achieve outstanding results without expensive proteins And gainers. Is it so? Let's figure it out. But first, I recommend that you read my article. Don't pay attention to the title - all the basic principles are described there proper nutrition. The most important basics, don’t be lazy and read.
The talk about how expensive it is to eat right is partly true. After all, the cheapest calories are found in sunflower oil And sugar, and this is far from the most healthy foods. People with a lack of money often lean on sweet, flour And bold– because it is very nutritious and inexpensive. But in order to eat right and be healthy We must not forget about high-protein foods. Although it is more expensive, it is not much more if you focus on inexpensive protein products.
Remember, protein (aka protein) – this is life itself. And if you want to be healthy and have a beautiful figure, you should maintain balance proteins, fats And carbohydrates. Different sources recommend different balances, but in general it looks something like this: We get 30% of our calories from proteins, 25% from fats and 45% from carbohydrates. We regulate carbohydrates depending on the goals: when gaining weight– we lean on carbohydrates, when drying- we don’t lean too hard. Squirrels in any case they should give us order 30% calories.
Now let's discuss the importance of sports nutrition sold in specialty stores. It is very important! And above all it important for the owners of these stores, because if there were no sports nutrition, they would have nothing to sell, and perhaps they would even have to go to work at a factory :) Yes, yes, Sports nutrition brings the greatest benefit to manufacturers and sellers. No, I'm not saying that sports nutrition is bad, but its benefits are greatly exaggerated. And this was done so that it would sell better. After all, what does the buyer pay money for when buying a jar? gainer? For a few kilograms of nutritional powder? No. He is first and foremost pays for a dream packaged in a jar. For him, this is not just powder, but some kind of « Magic wand» , with which he can easily dial the desired muscle mass. But in reality it's just a nutritional powder that Only in one thing is it superior to ordinary food. In convenience. Indeed, it’s easier to eat as always, just leaning more on meat and 2-3 times a day mixing yourself a protein shake is better than eating several dozen eggs, half a kilo of meat, half a kilo of cottage cheese and drinking a liter of milk a day. Therefore, in my opinion, the only advantage of sports nutrition before eating as usual - this is ease of reception.
Due to the overestimation of the importance of sports nutrition, many They underestimate normal nutrition. But this is the basis! Right balanced diet much more important than any sports supplement.
Since, within the framework of this article we are talking about inexpensive nutrition during training– then we won’t consider sports nutrition, but Let's focus on eating normally. It may not be as convenient, but it is inexpensive and no less effective.
3 pillars of nutrition for muscle growth
1. Calorie content. If you consume fewer calories than you burn, you can forget about any weight gain - you will lose weight, no matter what expensive proteins you take.
2. Proportions of Proteins/Fats/Carbohydrates (30/10/60) . Regular diet modern man contains too much fat and too little protein. Such food is more tasty, but at the same time more harmful. And if you don’t maintain the right balance, you risk becoming fat rather than gaining muscle mass.
3. Amino acid profile of proteins. Diversify your protein intake dairy products, eggs, fish, seafood, red and white meat, offal. The more diverse, the better the amino acid profile will be.
The Best Inexpensive Workout Products
Squirrels
- Eggs. From 0.8 rub/gram of protein
- Chicken breasts. From 0.8 rub/gram of protein
- Fish. From 0.8 rub/gram of protein
- Cottage cheese. From 1.3 rub/gram of protein
- Milk. From 1.3 rub/gram of protein
It is worth noting that for a gram of high-quality protein from a sports pit can you will have to pay rubles 5 . The benefit is obvious.
- Sugar. From 4 kopecks/gram of carbohydrate
- Pasta. From 4 kopecks/gram of carbohydrate
- Rice. From 5 kopecks/gram of carbohydrate
- Oatmeal. From 6 kopecks/gram of carbohydrate
- Buckwheat. From 7 kopecks/gram of carbohydrate
- Potato. From 20 kopecks/gram of carbohydrate
- Fruits. From 40 kopecks/gram of carbohydrate
Moreover, if you need long carbs- then there is nothing better buckwheat And rice, and if faster- then pay attention to oatmeal, potatoes And pasta. Well, if you need very fast carbohydrates– then there is where to roam – starting from fruit and ending with the usual sugar.
So, as you can see, eat right and wherein inexpensive – Maybe. The main thing is to set a goal! And Working out without proper nutrition is a waste of time and effort.
Good luck with your training and inexpensive proteins!
According to a new review published on the website Applied Physiology, Nutrition and Metabolism, it's not just the amount of protein you consume that matters, but also its source. There are three reasons to care about this.
First of all, any source of protein, be it chicken or peanuts, contains different quantities amino acids - building materials for proteins. Of the 20 possible amino acids, nine are simply necessary for the body. You can only get these amino acids from food. So it is very important to correctly include in it different products, rich in protein.
Animal products (meat, eggs, dairy products) contain all the necessary amino acids in varying quantities, but most products plant origin contain only fractions of the nine essential amino acids.
“This means that if you choose to get your protein only from nuts, your body will be deprived of important amino acids,” explains study co-author Rajavel Elango, a nutrition and metabolism specialist.
When you get protein from plant foods, it is important to choose the right types and amounts to ensure you get your full daily requirement of essential amino acids.
Of course, this is not a reason to give up your food preferences and get proteins only from, eating them for breakfast, lunch and dinner. This diet, in addition to protein, includes a large number of calories, fat and cholesterol, which negatively affects your figure and overall health. And this is the second reason to watch what foods you choose to saturate your body with protein.
And finally, the third reason is the most important. “Every food that provides you with protein contains a certain amount of vitamins and minerals,” says Ilango. “Some foods are rich in vitamin B, others are rich in iron, and others have virtually no nutrients at all.”
Your body will not be able to absorb the resulting protein from maximum benefit with a lack of important nutrients.
Want to make sure you're getting your protein from... the right products? Here are some of the healthiest sources of protein.
Eggs
liz west/Flickr.com“Not only do each egg contain 6 grams of protein, but it is also the healthiest protein,” says Bonnie Taub-Dix, an American nutritionist, blogger and author of Read Before You Eat.
Protein obtained from eggs has the highest digestibility and helps form body tissues. In addition, eggs are rich in choline and vitamins B 12 and D - substances important for maintaining general level energy and its reserve in the cells of the body.
Despite the widespread belief that cholesterol from eggs negatively affects the functioning of the heart, as a result of which this product can be consumed no more than 2-3 times a week, scientists have proven the opposite. A study published in the British Medical Journal found that one egg a day does not affect heart function or increase the risk of stroke.
Cottage cheese
“One serving of cottage cheese (150 g) contains about 25 g of protein and 18% daily value calcium," says nutritionist Jim White. In addition, cottage cheese is rich in casein, a slowly digestible protein that blocks the feeling of hunger for several hours.
Chicken
James/Flickr.com Poultry should be the basis of a protein diet. It contains less saturated fat than most other meats and about 40g of protein per breast (20g protein per 100g of meat). Ilango advises choosing white meat as often as you can to consume fewer calories.
Whole grain
Whole grain products are healthy and contain much more protein than regular flour products. For example, bread made from first grade wheat flour contains 7 g of protein, and whole grain bread contains 9 g of protein per 100 g of product.
More importantly, whole grains provide fiber, are good for the heart, and help control weight.
Fish
James Bowe/Flickr.com "Low in calories and loaded with nutrients, fish is an excellent source of omega-3 fatty acids, which promote heart health and stabilize mood," says Taub-Dix.
Among the most healthy fish- salmon and tuna. One serving of salmon contains about 20 g of protein and 6.5 g of unsaturated fatty acids. And tuna is a real storehouse of protein: 25 g per 100 g of product.
If you want to get rid of excess fat in the body, it is also worth including salmon dishes in your diet: it contains only 10–12 g of fat, saturated and unsaturated. Nutritionists advise eating fish twice a week, baked or fried.
Legumes
cookbookman17/Flickr.com Greek (filtered) yogurt
Greek yogurt can serve as a breakfast, a snack, or an ingredient in a variety of dishes. Compared to regular yogurt, Greek yogurt has almost twice as much protein: instead of 5–10 g in one serving of yogurt, it is 13–20 g. In addition, Greek yogurt has quite a lot of calcium: 20% of the daily value.
Nuts
Adam Wyles/Flickr.com Nuts are known for being rich in healthy unsaturated fatty acids, but they are also high in protein. Additionally, a 2013 study published in the New England Journal of Medicine found that people who ate a handful of nuts a day had a 20% lower risk of dying from disease.
Greenery
Jason Bachman/Flickr.com Various types of greens and green leafy vegetables are rich in protein. For example, 100 g of spinach contains only 22 kcal and about 3 g of protein, and parsley contains 47 kcal and 3.7 g of protein. Even though greens don't contain enough essential amino acids, you can combine them with legumes and get enough protein and nutrients.
What protein-rich foods do you prefer?
Every person interested in healthy eating has heard and read more than once about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality that corresponds to reality. When monitoring your diet, you should always take into account that the amount of protein in it should be at least 30%. A similar number should be for fats, and 40% for carbohydrates.
Drawing up a balanced menu requires knowledge of which foods contain the most protein and how to correctly calculate the daily requirement. In addition, an important aspect proper diet is also a competent combination of products with each other.
For women, it is one gram for every kilogram of body weight. And if a representative of the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when visiting the gym.
Men who do not exercise should consume 1.2 grams of protein per kilogram of body weight. This number increases if we are talking about an active lifestyle, which includes visiting the gym.
Knowing which foods are rich in this important compound for humans allows us to provide the body with the required amount of protein throughout the day.
10 foods with the highest protein content
- Poultry meat – from 17 to 22 grams (per 100 grams of product)
- Meat – from 15 to 20 grams
- Fish - from 14 to 20 grams
- Seafood – from 15 to 18 grams
- Legumes – from 20 to 25 grams
- Nuts – from 15 to 30 grams.
- Eggs – 12 grams
- Hard cheese – from 25 to 27 grams
- Cottage cheese – from 14 to 18 grams
- Cereals – from 8 to 12 grams
| Food product | Protein (grams) |
|---|---|
| Squid | 18,0 |
| Crab | 16,0 |
| Shrimps | 18,0 |
| Mackerel | 18,0 |
| Flounder | 16,1 |
| Pink salmon | 21,0 |
| capelin | 13,4 |
| Herring | 17,7 |
| Zander | 19,0 |
| Cod | 17,5 |
| Sturgeon | 16,4 |
| Bream | 17,1 |
| Pollock | 15,9 |
| Salmon | 20,8 |
| Canned fish in oil | 17,4-20,7 |
| Canned fish in tomato | 12,8-19,7 |
| Canned fish in its own juice | 20,9-28,7 |
The data given in the tables are absolute values, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.
Protein Digestibility Chart
Protein source Digestibility coefficient
Milk 100%
Supro isolated soy protein 100%
Beef 92%
Fish 92%
Other isolated soy protein 92%
Mechanically separated poultry meat 70%
Canned beans 68%
Oats 57%
Rice 54%
Peanut 42%
Corn 42%
Wheat gluten 27%
To find how much protein enters the body, 50% is added to the above calculation, which will be 90 grams, that is, 65x1 + 50%.
Protein distribution during the day
It happens according to two main schemes:
First. Involves distributing high-protein foods into five servings that are eaten throughout the day.
Second. For breakfast and dinner they eat 20%, and for lunch - 45% protein. Rest daily norm distributed 5% for snacks after main meals.
Regardless of the chosen scheme, you should take into account that each serving should be no more than 300-350 g. The main thing is to choose the products that suit your taste the most.
Sample daily menu
For breakfast You can serve a lean piece of meat, a protein shake, a whole egg or white, or Greek yogurt.
For dinner and lunch Tofu, turkey meat, chicken breast and sausage, lean minced beef, salmon, shrimp, tuna and cod are perfect.
As a snack you can eat peeled seeds, drink a protein shake, eat nuts, or some legumes.
To build muscle and recover after workouts, you need to add enough protein to your diet. Proteins are involved in fat burning metabolism and reduce hunger.
In addition, protein slows the release of carbohydrates into the blood, which will help prevent blood sugar spikes that stimulate fat storage and reduce vital energy levels.
The average person needs at least 1 gram of protein per kilogram of body weight to maintain muscle mass.
Protein intake to build muscle needs to be increased 2-3 times. To achieve this value, you need to fill your grocery basket with foods high in protein.
Animal products
Many animal products contain the full range of essential amino acids.
These foods are generally low in carbohydrates, but the fat content may vary.
- Eggs. One large egg contains about 6 g of protein - this is almost an ideal food for growing muscles, since its bioavailability (i.e. how much protein from food can be absorbed by the body) is higher than in any other product. However, egg yolk is high in fat, so it is best to separate it from the whites to reduce the amount of fat in your diet.
- Pork. High-quality pork protein supplies the body with branched chain amino acids (BCAAs), allowing muscles to maximize recovery after training. Choose lean fillets for grilling or oven-roasting steak—this will provide 1 gram of protein for every 7 to 11 calories of meat.
- Beef. In addition to protein, beef is a source of creatine and iron, which help muscles function properly. Limit yourself to lean cuts of meat with 5% fat content.
- Skinless chicken or turkey breasts. White meat chicken and turkey provide more protein than other parts of the bird with minimal fat content, making this product a must-have on your menu.
Dairy
Among dairy products there are many options with different fat content.
Don't completely cut out fat; its absence will interfere with the absorption of fat-soluble vitamins and calcium, which are beneficial for bone health.
- Cottage cheese. This product is loaded with casein, a slow-breaking protein that supplies vital amino acids to your growing muscles.
- Yogurt. In addition to the protein component, yogurt is rich in probiotics, which will help the intestines function properly. Choose yogurt without additives or sugar.
- Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose hard cheese with reduced fat content.
- Milk. This product is a source of premium whey protein with a biological value slightly less than that of eggs. Choose 2% milk for an optimal balance of fat and protein.
Fish and seafood
Seafood is an excellent source of protein because it contains almost no fat.
Fish contains fat, but it is rated as beneficial to the body due to the presence of omega-3 fatty acids.
- Tuna. This fish is easily digested by the body and contains premium quality protein. You'll also get a bunch of B vitamins and a powerful dose of the antioxidant selenium along with the tuna.
- Halibut. Among white fish, halibut contains the optimal ratio of microelements necessary for the body. Pacific halibut is generally more valuable biologically than Atlantic halibut.
- tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate taste.
- Salmon. Red fish is quite fatty and has a high protein content. However, the omega-3 fatty acids it contains help fight fat accumulation.
- Shrimps. This product contains high-quality protein with a minimum amount of fat and carbohydrates, as well as B vitamins and iron.
Plant products
Plant foods, along with protein, include significant amounts of carbohydrates.
Vegetable protein provides an incomplete spectrum of amino acids, so it is ideal to use such products as a side dish for meat or poultry. This is a great way to increase your protein intake, as well as fiber and a range of vital minerals.
- Lentils. In addition to protein, lentils are a source of iron, molybdenum and folic acid necessary for the functioning of muscle fibers.
- Buckwheat. Healthy product, which improves blood circulation, lowers cholesterol and controls blood glucose levels.
- Legumes. Soybeans, beans and peas are rich in protein; soybeans are even higher in protein than meat. Add legumes to soups, salads and side dishes with meat dishes.
- Tofu. Soy cheese is a concentrated source of all the proteins provided by soy. It can be added to salads, grilled or fried with eggs.
- Quinoa. This whole grain contains iron, magnesium and manganese in addition to protein.
- Nuts. Walnuts, cashews, almonds along with high protein content are rich in healthy fats. Choose small quantities of unsalted nuts for a snack or to add to a salad.
Rating of high protein foods
The products in the table are ordered by protein content per 100 grams of uncooked product. When choosing, pay attention to the quantitative ratio of proteins and fats.
| Place | Product | Protein content per 100 g of raw product | Protein:Fat Ratio | Calorie content |
| 1 | Soybeans | 35 | 2:1 | 381 |
| 2 | Pork | 27 | 2:1 | 242 |
| 3 | Beef | 26 | 5:3 | 250 |
| 4 | Cheese | 26 | 1:1 | 360 |
| 5 | Chicken breasts | 23,6 | 25:2 | 113 |
| 6 | Tuna | 23 | 23:1 | 101 |
| 7 | Red lentils | 21,6 | 20:1 | 314 |
| 8 | tilapia | 20 | 12:1 | 96 |
| 9 | Salmon | 20 | 3:1 | 142 |
| 10 | Nuts | 20 | 2:5 | 607 |
| 11 | Shrimps | 19 | 17:2 | 95 |
| 12 | Halibut | 19 | 6:1 | 102 |
| 13 | Cottage cheese 5% | 17,2 | 7:2 | 121 |
| 14 | Turkey breasts | 17 | 10:1 | 104 |
| 15 | Egg yolk | 16 | 4:7 | 322 |
| 16 | Quinoa | 14,1 | 5:2 | 368 |
| 17 | Eggs | 13 | 6:5 | 155 |
| 18 | Buckwheat | 12,6 | 4:1 | 313 |
| 19 | Egg white | 11 | 55:1 | 52 |
| 20 | Red beans | 8,4 | 28:1 | 93 |
| 21 | Tofu | 8,1 | 2:1 | 73 |
| 22 | Peas | 5 | 25:1 | 73 |
| 23 | Yogurt 2% | 4,3 | 2:1 | 60 |
| 24 | Milk 2.5% | 2,7 | 1:1 | 52 |
Not covered in the article
High-protein foods can be called alpha and omega without exaggeration. healthy eating. Without them, it is difficult to lose weight and almost impossible to gain weight - unless, of course, the goal is muscles and not rolls of fat on the sides. Without them the body will not be able to provide normal work internal organs. And food that is poor in such important compounds is unlikely to be truly satisfying. In other words, anyone who cares about their physical fitness and health has many reasons not only to know foods high in protein by name, but also to regularly include them in their menu.
Proteins are needed for more than just muscle growth
What are the benefits of protein?
In the scientific community, high molecular weight organic compounds, which we simply call squirrels, bear the proud title of guardians and organizers of life. And this is not without reason. Once in the stomach with food, they are broken down into amino acids, which immediately begin to take an active part in physiological processes body:
- participate in the production of hormones;
- ensure blood clotting;
- regulate work nervous system(lack of protein affects coordination);
- affect the activity of the kidneys and liver;
- the delivery of nutrients to cells is also controlled by protein;
- without it, neither the restoration of old tissues nor the growth and construction of new ones is possible - including muscles;
- it provides the body with energy;
- some proteins act as antibodies, opposing various diseases and strengthening the immune system.
Don’t think that proteins are exclusively meat and cottage cheese!
The body is able to synthesize some amino acids itself. But this part is small, so our body cannot do without regular replenishment of its reserves from the outside. And you can’t do without a list of high-protein foods, which you should print out and hang on the refrigerator, or better yet, memorize it - you’ll have to refer to it often.
Top 10: athlete's first assistants
Let's spend a few more minutes on a little clarification. No food on earth consists solely of proteins; it will always contain a certain proportion of fats or carbohydrates, which can significantly slow down progress towards the goal if your goal is not only beautiful relief, but also weight loss. In this case, preference should be given to high-protein foods low in fat and carbohydrates. Subject to regular training, the body will fully use them for construction. muscle tissue and will not try to deposit it in the folds of the stomach.
Knowing the secrets of healthy eating makes it much easier to achieve your goals.
On the other hand, nutritionists say: a small amount of fats and carbohydrates will benefit the absorption of protein. So don’t rush to clear all controversial dishes from the menu, leaving only the highest protein foods without “excesses” among those allowed. Diversity has never harmed anyone, but bigotry often does.
If your goal is weight loss
What to focus on for those who set themselves the task of losing a few kilograms, so that the muscles not only do not suffer, but also continue to increase in size?
1. Fish. It consists of a quarter of protein (100 g of product contains 20-25 g of pure protein), is easily absorbed by the body and is full of polyunsaturated fatty acids that the body needs for normal functioning. It’s difficult to gain weight on fish, but if you’re actively trying to stay slim or are on a cutting diet, choose low-fat varieties—tuna, trout, salmon—and diversify your diet with seafood more often.
Fish can be safely included in any diet
2. Meat. Here the undisputed favorite of athletes and healthy eating enthusiasts remains chicken breast. Just like fish, it consists of almost a quarter of protein with a minimum of fat and almost complete absence of carbohydrates, especially if you choose skinless chicken fillet. Following chicken is lean beef, rich in iron and zinc, which are important for men, rabbit meat and turkey meat. But pork and lamb let us down: a large amount of animal fat negates the benefits of the product.
Less fat and oil, more spices!
3. Liver. Offal will help diversify meat and fish dishes. Liver, for example, is comparable in protein content to meat, but it contains little fat - even pork contains, at most, 5%.
Don't discount by-products
4. Low-fat cottage cheese. This protein is a long-digesting protein, so it is not recommended to eat it after training in order to close the protein-carbohydrate window. But during the day and in the evening, cottage cheese is always a welcome guest on your plate. Moreover, from every 100 g of product you will receive 15-20 g of protein, which will include calcium, which strengthens bones and relieves muscle cramps.
Sugar is prohibited, but herbs and spices are allowed
If your goal is muscle
For those who want to gain weight, another list of products will come to the rescue.
5. Legumes. This is a real record holder for protein content! Soybeans consist of almost half of it, and peas, beans and lentils, although they lag behind their “relatives,” confidently hold second place - for every 100 g of product there are about 20 g of the purest vegetable protein, which is as close in composition as possible to what found in meat. However, there was a fly in the ointment here: a third of soybeans are fats, and other legumes are full of carbohydrates.
Pea porridge is as filling as mashed potatoes
6. Cheeses. Pleasant taste, 20-35% protein, calcium... What else is required from a product intended for sports nutrition? If cheeses had a little less fat, we would have an ideal source of protein. Alas, fat is sometimes present in equal parts with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.
A slice of cheese, a savory cracker - and your snack is ready.
7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. It’s not for nothing that they are present on the menu of any bodybuilder who is diligently gaining weight. True, the fat in strong kernels is at least twice as much as protein, so you need to eat them with caution.
Peanuts have a lot of protein, but almonds and... walnut less fat
8. Eggs. 10-12% protein makes this product an indispensable assistant in gaining weight, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. There is too much fat concentrated in them - up to 35%.
9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a tasty side dish, a valuable source of protein (up to 15%) and will not break the budget. One bad thing is that, even if you wanted to, you cannot classify cereals as high-protein, low-carbohydrate products: in some of them, the amount of these compounds that are dangerous for slimness can reach up to 70%.
Cereals contain not only proteins and carbohydrates, but also minerals
10. Bread. Surprised? Meanwhile, bread contains 5-8% protein, which makes it an important contender for your attention. The main thing is to choose varieties with lower carbohydrate content and more vitamins. Such as rye bread made from wholemeal flour, which can rightfully be called a bodybuilder’s assistant in both weight loss and weight gain.
If you don't get carried away with eating bread, it will only bring benefits
comparison table
For better clarity, we present you a table of high-protein foods indicating the amount of fats and carbohydrates.
Video: 10 cheap sources of protein
10 cheapest, but at the same time effective products for gaining weight according to the Kukharim channel:
