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High Protein Foods

Proteins form an important nutrient component of the body. Made up of essential and non-essential amino acids, it helps in building and repairing muscles and bones, restoring body cells, providing a source of energy and controlling many of the important metabolism processes in the body. Our body gets the protein from the food we eat. Unarguable, proteins derived from animals, in the form of meat and milk, have the highest concentration of protein in them.

This is because it contains all nine of the essential amino acids. Vegetable protein, on the other hand, lacks one or more of the essential amino acids, which is why it is considered incomplete. For a vegan or vegetarian, one needs to consume a wide variety of protein-rich vegetable foods, so that he/she can get all their essential amino acids. To know more about the foods that have high protein content, browse through the table given below.
Daily Protein Requirement: Protein is one of the most important components of every cell present in the body. A complex, high-molecular-weight organic compound, it has an unsurpassed content of amino acids. There are a number of benefits associated with proteins. Right from improving body composition and building muscle to repairing tissues and preventing bone loss, the list goes endless. Besides this, much of the fabric of our body, such as muscle, cartilage, ligaments, skin and hair, is constructed from protein molecules. We all know that a high-protein diet is essential for an individual, but the question is - how much is enough?
An ongoing debate, experts have been studying to determine exactly how much protein does our body require? Many health organizations have conducted regular studies; so as to work out, what should be the recommended daily protein intake. The suggested requirement varies from person to person. For instance, the protein requirement for adults is different from that of young growing children. There are multiple factors, which need to be taken into consideration, while deciding the recommended daily protein intake, such as, age, sex, physique and activity level.
The human daily protein requirement is calculated on the basis of 'ideal body weight'. Based on height and gender, the ideal body weight is calculated. The daily protein requirement is calculated in terms of grams per day for every kilogram you weigh. For a person who is accustomed to sitting or taking little exercise, the recommended daily protein intake is 0.75g per kg of body weight. A person whose physical activity level is good enough and who performs exercises for about an hour or so, for them the ideal protein intake is about 1.0-1.2g of protein per kg of body weight.
In case of athletes, however, the recommended protein requirement differs. Apart from a greater lean mass and greater need for tissue repair, they burn a small amount of protein, during physical activity. As such, athletes have a higher protein requirement. For those engaged in endurance training, the protein intake should be about 1.2-1.4g of protein per kg of body weight, while for athletes, who are engaged in strength training, the daily recommended protein requirement is approximately 1.6-1.7g of protein per kg of body weight.

Food High in Protein

High Protein Food

Protein Content (In grams)

Eggs (1 Medium Size)

6

Milk (1 Glass)

19

Soya Milk Plain (200 Ml)

6

Tofu (100 G)

8

Low-Fat Yoghurt (Plain) 150g

8

Fish (Cod Fillets 100g Or 3.5 Ounces)

21

Cheese Cheddar 100g (3.5 Ounces)

25

Roast Beef (100g or 3.5 Ounces)

28

Roast Chicken (100g or 3.5 Ounces)

25

Other Meats (100g Or 3.5 Ounces)

25

Sausages (100g or 3.5 ounces)

12

Bacon (100g or 3.5 ounces)

25

Ham (100g or 3.5 ounces)

18

Beef burgers - freezer type average (100g)

20

Corned Beef (100g or 3.5 ounces)

26

Luncheon Meat (100g or 3.5 ounces)

13

Meat Paste (100g or 3.5 ounces)

15

Egg white, dried (100g)

79-95

Bearded seal game meat, air-dried (100g)

82.6

Soy protein isolate (100g)

80

Whey protein isolate (100g)

79.5

Whitefish, smoked, dried (100g)

67

Soybeans, dry, roasted (100g)

39.6

Cheese, parmesan, grated (100g)

38.5

Pork, cured, bacon, cooked, pan-fried (100g)

38.3

Salmon, king or Chinook, smoked, brined (100g)

39.9

Peanut butter (15ml)

7

Broccoli(80 grams)

2

Almonds (1/4 cup)

8

Peanuts (1/4 cup)

9

Cashews (1/4 cup)

5

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