In order for your body to work regularly and systematically, you need to consume foods high in protein every day. If you are doing sports, the amount of protein you take becomes even more important because nutrients provide the energy and nutrients your body needs to function.
A person who does sports also expends more energy than a normal person. Eating foods high in protein both provides the energy your body needs and helps strengthen your immune system. If you have started doing sports and you want to make sports a part of your life, you need to make this a part of your life by arranging your diet accordingly.
HOW SHOULD ATHLETES EAT?
Although it varies according to the structure of the people, the energy they spend and their body structures, the daily calorie intake of an individual is 1500 calories on average.
If you are doing sports to lose weight, you need to burn 1000 calories of the 1500 calories you take daily with exercise. On the one hand, while eating foods with high protein value, on the other hand, regular exercises will help you maintain your muscle mass.
HOW IS THE DAILY PROTEIN VALUE CALCULATED?
If you have started exercising regularly, the first rule you need to learn is how much protein you should consume daily in order to maintain your muscle mass and lose weight. You can use your weight to calculate the amount of protein you should consume.
It is necessary to get 1.6 grams of protein per kilo. Moreover, eating foods high in protein not only preserves your muscle mass, but also repairs your cells. The second important rule to consider when trying to eat foods with high protein value is to pay attention to consuming healthy and lean animal protein rather than taking too much protein.
WHAT FOODS ARE HIGH IN PROTEIN?
- Red meat: When it comes to foods with high protein value , of course, the first food that comes to mind is red meat. This information is true because red meat is the most protein-containing food among animal foods. However, since red meat contains cholesterol, you can harm your health while trying to get protein on the one hand. If you consume red meat twice a week, you will consume enough without harming your body.
- White meat: You have consumed red meat once a week, but there are 7 days a week and you need protein every day. Then white meat will come to your rescue . Turkey, chicken and fish are the best examples of high protein white meat. Moreover, since white meat contains less fat than red meat, those with cholesterol problems can consume it more easily.
- Some grains: Foods in the grain group are generally rich in carbohydrates, but you can consume grains such as buckwheat, oats, quinoa, which are given in gluten-free diets, while doing sports. Oat is an indispensable food for athletes and dieters, as it has a very rich content in terms of many vitamins and minerals.
With Ingro Gluten-Free Amaranth Seed , you can both get a portion of the daily protein you need and diversify your meals.
- Legumes: You both exercise and are vegetarian. Then you need more advice on high-protein foods. Legumes such as chickpeas, kidney beans, Mexican beans, and green lentils are among the most important foods for those who do not consume red and white meat. 100 grams of these legumes contain approximately 9 to 16 grams of protein. Legumes are among the most important nutrients in plant-based proteins.
- Eggs: If you do not eat meat and consume animal foods, eggs are among the foods with high protein value and one of the foods that you should add to your diet. You can eat 2 eggs a day. If those with cholesterol or a genetic predisposition from the family consume only the egg white, it will be less risky for health. 2 eggs provide you with 13 grams of protein daily.
- Milk and dairy products, yoghurt, kefir, cheese: Milk and dairy products such as eggs are among animal foods with high protein value. There are about 10 grams of protein in a cup of milk, and 15 grams of protein in 150 grams of yogurt. Cheeses such as cheddar cheese and cottage cheese are among the foods with a very high protein value. 100 grams of cheese contains about 30 grams of protein.
- Nuts: Nuts such as pumpkin seeds, almonds, hazelnuts, walnuts are among the foods that contain the most protein. Among them, pumpkin seeds have the highest protein value. 100 grams of pumpkin seeds contain 16 grams of protein. However, since pumpkin seeds contain oil, they should be consumed a little more carefully. Almonds are in the second place among the nuts with high protein value. Especially when you consume 100 grams of raw almonds, 20 grams of protein enters your body.
When you eat Ginger Organic Pumpkin Seed by adding it to a bowl of yogurt, you will not only have a snack, but also meet your protein and calcium needs.
- Seeds and seeds: Removing the seeds of fruits and eating them is a thing of the past, because we know that the seeds contain high nutritional value. Seeds such as quinoa, chia, flaxseed, and sesame contain 14-16 grams of protein, while 100 grams of watermelon seeds contain 30 grams of protein.