Whether you exercise fanatically, want to lose weight or just eat healthy: enough protein is important. Proteins are the building blocks of your body. They not only help you to build muscle mass , but also ensure that you maintain muscle mass during weight loss . In addition, proteins saturate well, so you will be less likely to snack between meals.
Yet many people find it difficult to get enough protein-rich food. That is why we have collected 40 products with a lot of protein in the table below ! Include something from this list in every meal, and you’ll be fine.
How much protein do you need?
How many proteins you need per day mainly depends on your weight and physical activity. For an average adult who does not exercise, 0.8 grams of protein per kilogram of body weight is a common recommendation. Endurance athletes need slightly more than average, namely around 1.2 to 1.4 grams per kilogram of body weight.
Do you do strength sports? Then your protein requirement increases further: 1.6 to 2 grams of protein per kilogram of body weight is then a good guideline. Eating even more protein makes little sense: your body can only process a limited amount of this macronutrient .
What are proteins in?
You get these proteins by incorporating sufficient protein-rich food into your diet . The list of products with many proteins below gives you an idea of the nutrition that you can use for this. However, you are probably not always able to consult this list.
A little shorter you can assume that animal products such as meat, fish , egg and dairy are always rich in proteins. The same applies to soy products, such as tofuand tempeh . Finally, nuts , whole grains and legumes are also good categories of protein-rich food.
Animal and vegetable proteins
When you eat a lot of protein, it is wise to include both animal and vegetable proteins in your diet. Animal products provide some unique substances (such as vitamin B12 ), but also many saturated fats . Vegetable proteins are again rich in fiber and phytonutrients , but do not always provide all amino acids .
By maintaining a good balance, you can maximize the benefits. The Nutrition Center, for example, recommends that you get a (large) half of your protein intake from vegetable sources. So keep this in mind if you choose protein-rich foods for your meal.
Do you think there are products with proteins that should not be missing in this list? We would love to hear it in a response!
40 products with a lot of proteins
|Foodstuff||Protein (per 100 grams)|
|Duck breast fillet||19g|