Especially in a menu, protein is vital, because it makes you full for a long time and protects your muscles, while body fat is getting reduced.
Regardless of the type of sport, the body needs a lot of protein to build muscle cells. However, it is not clear how much protein athletes should consume to cover their needs. The guideline values, which range from 0.8 grams to three grams per kilo of body weight, vary widely.
For this reason, you should have the actual values that you need to be determined individually in connection with the training. A strength athlete who is after a lot of muscle mass requires a much more significant amount of protein per day than an endurance athlete.
Depending on body weight and training goals, a reasonably large amount comes together that belongs to the daily menu. To achieve this, athletes often have to help themselves with protein shakes or bars.
As a sportsperson, you should always ensure that you have a balanced mixture of animal and vegetable proteins. Animal proteins are indeed more precious than vegetable proteins, but for this very reason, you should not overeat them. Otherwise, the cholesterol level rises.
Suitable animal proteins are:
- Low-fat meat
- Low-fat dairy products
Suitable vegetable proteins are:
- Cereal products
Fat and exercise? What sounds like an odd combination has a purpose. After all, fats are not just the annoying little pads you’d like to get rid of, and fats can do even more: they cushion the organs, serve as energy reserves, and transport critical fat-soluble vitamins. But this only applies to unsaturated fatty acids.
That’s why they say here too: Not all fats are the same. Animal fats contain predominantly saturated fatty acids. They can ensure that blood fat and cholesterol levels rise. That is why you should consume these fats in only small amounts.
Vegetable fats are better. They consist of a large extent of unsaturated fatty acids and are free from Cholesterin. They are mainly getting found in fish, oils, nuts and soya beans. Cold-pressed oils contain an unusually high amount of fatty acids that are essential for the body.
So-called hydrogenated fats are obtained from vegetable fats but are unhealthy because of their chemically modified structure. Such fats are mainly getting contained in ready meals, soups, sauces, and some snacks such as cakes, ice cream, and chocolate.
Foods high in protein with little fat and carbohydrates
Protein-containing meals with low carb and fat content to burn body fat effectively and enable the build-up of fat-free muscles. No matter whether you are building muscle or on a diet – with these products, you are always right.
Foods high in protein and low in fat burns calories
Protein-rich foods with low carbohydrates and low-fat content are right fat burners because the body has to expend more energy in digestion than these products provide. The body then draws the digestive power from its fat deposits, causing them to shrink. With the increased protein intake, you not only maintain your muscles but can also build them up in combination with strength training.
The best protein-rich foods for diet and muscle building
Low-fat meats such as chicken breast or lean beef, as well as fish such as pollack, salmon or seafood, are among the essential protein-rich foods of animal origin. A balanced, high-protein diet with protein-rich food can be sensibly getting supplemented with eggs, milk, and dairy products, whereby meat and fish contain a higher protein content than dairy products and eggs. Dairy products like buttermilk, yogurt, and kefir are particularly easy to digest. Another advantage, especially in a protein diet, is the negligible amount of carbohydrates from these protein sources. Here is the list of foods high in protein low in fat:
100 g of Harz cheese provides approximately: Calories: 113 kcal, Protein: 29 g, Carbohydrates: 0 g, Fat: 0,5.
Harzer cheese is a very protein-rich sour milk cheese with the lowest fat content of all cheeses. It contains a lot of protein with high biological value. It means that the body can utilize this protein particularly well. Harzer cheese also contains a lot of calcium, which promotes weight loss through enzyme activation.
Beans, lentils, and other vegetables are a great and protein-rich alternative to classic side dishes such as pasta, potatoes, and rice. Not only do pulses contain more protein, but they are usually more abundant in fiber, contain a lot of iron and magnesium, and keep your blood sugar level constant.
Turkey Breast Fillet
100 g turkey breast fillet contains approximately: Calories: 115 kcal, Protein: 24 g, Carbohydrates: 0 g, Fat: 2 g.
On a list of meats that are high in protein and low in fat, turkey breast fillet is at the top. As the leanest part of the turkey, turkey breast fillet contains more protein and less fat than chicken breast fillet. Besides, turkey breast fillet is slightly cheaper than chicken breast fillet.
Tofu is getting made from soybeans, and it’s a great meat alternative for vegetarians, vegans, and people who simply like to eat tofu. You can buy tofu smoked or seasoned, or make it tasty by adding sauces and frying it. Advantage: In contrast to meat, tofu does not contain bad cholesterol.
100 g chicken eggs provide approximately: Calories: 154 kcal, Protein: 12,4 g, Carbohydrates: 0,4 g, Fat: 11,4 g.
Chicken eggs with the highest biological value of 100 are the reference measure among protein suppliers. It means that the body can almost wholly absorb the protein contained in eggs.
Contrary to widespread opinion, high egg consumption is by no means unhealthy. Eggs are high in omega-3 fatty acids and provide amino acids that our body cannot produce itself. If you want to achieve visible results in losing weight faster, you should only eat egg white because the majority of fat is getting found in egg yolk.
Yogurt, with reduced fat content, is an excellent basis for a healthy breakfast. With healthy fruit and seeds, it will keep you full for a long time. Low-fat yogurt contains about 4 grams of high-quality protein per 100 grams and is also an excellent base for sauces.
100 g of tuna contain approximately: Calories: 130 kcal, Protein: 29,1 g, Carbohydrates: 0,9 g, Fat: 1,0 g.
Tuna provides a lot of high-quality protein, no matter whether fresh fillet or canned. When choosing canned tuna, you should select the variant without oil because a lot of fat can be getting saved here. Tinned tuna offers many advantages over fresh tuna: It does not need to be cooked and can be used, for example, as a substitute for dough in a low carb pizza. It can also be added to soups and stews in a flash to increase their protein content because the additional protein ensures a quick feeling of satiety with reduced calorie intake. The long shelf life is another argument in favor of the canned tuna.
The fillet pieces are low in fat and taste great in salads or combination with fried vegetables. Turkey or turkey are also ideal for a high protein diet.
The granular cottage cheese contains a lot of protein, but very little fat and carbohydrates. It can be bought cheaply in any supermarket and can be getting spiced up with a few spices or herbs. Because cottage cheese does not have a strong taste of its own, it can be getting used in many ways in the kitchen.
100 g of low-fat curd cheese provides approximately: Calories: 67 kcal, Protein: 12 g, Carbohydrates: 4.1 g, Fat: 0,2 g.
For professionals who want to build muscle and lose fat, low-fat curd cheese is simply part of the diet. Its slowly digestible casein protein supplies the body with protein over a long period and leads to long-lasting satiety. It makes it a popular food for consumption in the evening and before bedtime. Low-fat curd cheese is very versatile: whether as a whole meal, as a dessert, or as a dip – it belongs in the refrigerator when dieting and building up muscles.
Almonds are the nuts with the highest protein content and contain many healthy fats. But you have to be careful with the amount: with more than 600 calories per 100 grams, almonds have a lot to offer. Therefore, only enjoy almonds in small quantities if you pay attention to your calorie balance.
For most of us, deer, rabbit or wild boar are only getting served on special holidays. What a pity, because unlike the fattening animals that we usually eat, wild animals still feed in a variety of ways in nature. It means that meat contains more minerals and vitamins and is also lower in fat.
No healthy diet without carbohydrates
It is not possible to absorb all the necessary vitamins and minerals only with meat and cheese is A diet without carbohydrates can not be healthy.
Rely on complex carbohydrates
The supply of a few carbohydrates during the day dramatically limits the body’s performance. Those who have to call up performance should rely on complex carbohydrates.
Due to the slow metabolism in the stomach, only small amounts of these carbohydrates reach the blood over a long time. The rapid rise in blood sugar levels caused by simple carbohydrates, which is responsible for the fat formation, does not occur.
The long period of saturation by complex carbohydrates also leads to lower food intake and a reduction in the body’s calorie balance.
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