Every day people are becoming more and more aware about their diet and what they should and should not have in their body to stay healthy. Protein is a huge element of the diet, and while protein is great for you, many don’t realize the importance of eating both the right amount and the right kind of protein.
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Therefore, we have compiled a list of the top 10 foods rich in protein so that you can be sure that your body is getting exactly what it needs.
fish and seafood
Fish and seafood are good foods high in protein and generally low in fat. While slightly higher in fat than other varieties of fish, salmon, in particular, is bursting with heart-healthy omega-3 fatty acids that can reduce joint stiffness and inflammation.
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Using 10% Fat Ground Beef provides just the right amount of fat so that your burger or Bolognese won’t taste like cardboard. Beyond a truckload of protein (20 grams per serving), this red meat almighty is also a good source of creatine.
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If you have some extra cash, you can also dabble in steak. Thin cuts of steak provide a whopping 1 gram of protein for every 7 calories; Rib eye, on the other hand, provides about 1 gram of protein for every 11 calories.
white meat poultry (skinless)
When it comes to animal protein, opt for lean proteins from white meat poultry such as chicken and turkey. There are few sources of protein better than poultry, with 95g-100g giving you about 20g of good protein.
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It’s also easy to incorporate into your dinner or snacks, so no excuses!
One medium egg contains about 6 grams of protein, and even better, the protein is in an easily digestible form. If you’re stuck for ideas for breakfast or a post-workout snack, cook up some scrambled eggs or an omelet and they’ll help you get the protein you need.
A word of warning, if you eat a lot of eggs it may be best to limit the number of egg yolks you eat and instead eat mainly only egg whites as the yolk affects your cholesterol. can do
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A combination of casein and whey protein, yogurt is one of those foods that is high in protein and packed with the right nutrients for your body. Since most of the lactose is removed, it may also work for most people who are lactose intolerant.
Add some yogurt to your oatmeal for some extra fuel in the morning—it’s guaranteed to get you going for lunch.
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Beans and Lentils
These are high in protein, value-for-money foods. Beans and pulses are also good sources of iron and fiber.
Take kidney beans, chickpeas, quinoa and lentils for example – each of which is rich in protein, eating between 200 grams and 300 grams will give your body 20 grams of protein.
High-quality protein also contains branched-chain amino acids (BCAAs), which aid in muscle recovery. Leucine, in particular, makes up one-third of muscle protein and helps stimulate repair after exercise.
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Pork is one of the richest sources of leucine and therefore a great addition to a post-exercise meal or snack.
Low-Fat Cottage and Swiss Cheese
Cottage cheese is packed with casein protein – a slow-digesting protein that supplies your growing muscles with a steady supply of important amino acids.
This is an incredible breakfast, especially before bedtime. However, be aware that the sodium content of cheese can be on the high side, so make sure you compare the ingredients of different brands before buying.
Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in supermarkets, making it a muscle-friendly choice for your sandwiches and burgers. Low-fat versions have a protein-to-fat ratio of about 8-to-1.
Nuts like pistachios are a practical protein option if you’re traveling. Roughly 50 pistachios will provide 6 grams of protein (the same as 1 medium egg), as well as sodium and potassium, electrolytes lost in sweat during exercise.
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An added bonus of pistachios is that you can add them to yogurt, oatmeal, smoothies or even salty foods like rice and couscous.
low fat milk
Dairy foods are packed with protein and also contain bone-building calcium. Chocolate milk is an age-old recovery food after exercise because it contains a mixture of energy-replenishing carbohydrates and both slow- and rapid-release whey and casein proteins.
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You can get the same recovery-boosting effect from a milk-based fruit smoothie. Easy to make, easy to digest and the surest way to get the right protein.
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