Which protein is best
Which source of protein is the best?
Athletes don't need foods fortified with protein
Recreational athletes, especially those who love weight training, like to use protein shakes and other fortified products to build muscle. This is unnecessary because we take in sufficient protein with a normal mixed diet, usually more than necessary, namely a little more than one gram per kilo of body weight. That is the amount that a top athlete needs to adequately supply his muscles. Those who exercise for around two to three hours a day can get by with the usual 0.8 grams of protein per kilo of body weight.
Most of the protein is found in foods of animal origin
A small 100 gram schnitzel has around 25 grams of protein. A glass of milk weighs 7 grams and so does an egg.
But there are vegetable sources of protein that can do more: Soy beans, for example, consist of one third of proteins. Pumpkin seeds can even top that with 35 grams of protein per 100 grams. In general, seeds, nuts and legumes are excellent sources of vegetable protein. In order to convert as much of it as possible into the body's own protein that our body can use, they should be combined in as many ways as possible: for example, beans with corn, cereals with seeds, legumes with nuts.
Vegetable protein is not as beneficial as animal protein
In principle, our body can utilize animal proteins better than vegetable proteins because their structure is similar to ours. For example, we can use chicken protein completely. It therefore has a so-called biological value of 100. Beef has a biological value of 80. Lentils have a biological value of 45, cereal flours between 60 and 80. While pulses contain a certain essential amino acid, grain has another. If you combine both, i.e. eat them together, you get a value that is even above 100 and provides us with all the proteins perfectly.
Lose weight with a high protein diet
There is no scientific evidence whatsoever that proteins stimulate fat burning or otherwise make you lose weight. Studies allegedly showing this effect have never shown a direct link between high protein and weight loss. Weight loss can also be related to the fact that people who consciously eat high-protein foods often avoid fats and sweets.
No large amounts of protein in greens
Fruits and vegetables aren't the very best sources of protein (with the exception of legumes). But they also contribute well to an adequate supply of the building material. Broccoli and Brussels sprouts, for example, contain four grams of protein per 100 grams. Pineapple even five. And mushrooms also contain four grams of protein per 100 grams.
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