Every day, more people use sports supplements as a regular part of their health and fitness regimen and the industry is thriving around the world. Protein powders, bars, tablets and others supplements are sold to the to the average gym member as an essential part of get fit. Do we really need this products?
Protein is an essential nutrient that we can not live without it. Every cell in our body contains protein. Humans using protein to build and repair tissues, to produce hormones and enzymes also as a source of energy.
Research over the past decade has provided more detailed information on ideal protein food promote muscle growth and metabolic adaptations in combination with an appropriate training program. Protein maximizes gains in muscle mass and strength.
Generally speaking, most protein should come from natural sources, vegetables and legumes and other food, but if you aren’t able to get what you need from ideal protein food alone, protein powder and protein bars are a great choice.
A person's protein needs vary due to many factors. Therefore, it`s very important that human take enough protein for their personal circumstances. The recommended protein dietary intake depends on many factors, including a person’s: age, sex, muscle mass, activity levels, overall health and more.
However, let's try to answer this question.
The recommended daily protein consumption, is approximately 0.75g of protein per kg. of human body weight. That comes down to 50g for the average woman and 60g for the average man. If you work out hard and very active, you should double that amount to 1.5g of protein per kilogram of body weight, however recent research (studies) suggests that recommendations for daily protein intake may not be as accurate as you might think.
The best ideal foods high in protein
As I already mentioned most protein should come from natural sources.
Chicken breast - Protein 30g per 100g. Chicken breast is probably one of the most versatile proteins, and is also one of the most popular.
Beef - Protein 29g per 100g. Steak is great source of high quality protein.
Like other animal proteins, beef is a complete protein that provides all the essential amino acids needed by the human body.
Tuna - Protein 28g per 100g. Tuna provides high protein, omega-3 fatty acids, and lower mercury than more expensive albacore tuna, also is plenty
of micronutrients like B6, iron, selenium, and iodine.
Fish (Salmon) - Protein 20g per 100g. Salmon contains high content of omega-3 as well as minerals and vitamins such as vitamin A, vitamin D, and vitamin B, as well as minerals such as zinc, iron and calcium.
Eggs - Protein 6g per large egg. Eggs contains lots of vitamins A, D, E, K, B2 ,N12, as well as phosphorus, magnesium. Although eggs are a famous breakfast food, you can also enjoy them in a cereal bowl or with crispy rice for dinner.
Greek yogurt - Protein 10g per 100g. It`s very good source of protein, fats, carbohydrates, vitamins and minerals, It is rich in useful probiotics that help improve the intestinal flora, thereby supporting digestion and nutrient absorption.
Cottage Cheese - Protein 11g per 100g. Cottage cheese is also a rich source of vitamin B12, riboflavin, phosphorous and phosphorus and mineral calcium.
Some people eat cottage cheese as a nighttime health snack.
Nuts - Protein 10g per 100g. Nuts have many health benefits, one of which is their high protein content, also contain heart-healthy fats, vitamins and minerals.
Protein Bar - Protein 25-35 per 100g. Protein bars are a great way to get in some extra protein, also provide an excellent source of energy boost before a workout session.
Best Tasting Protein Bar
For me the best tasting protein bar is FULFIL. FULFIL bars are rich in high protein, vitamins, low sugar and come in a range of delicious flavors. FULFILL contains 9 essential vitamins and less than 3 grams of sugar. Each 55 grams bar has 20 grams of protein. The crunchy texture of the bar. If you feel hungry between meals, FULFILL bar are an excellent alternative to low calorie snacks. The sugar in the bars naturally comes from the milk and they taste great!