8 COMPLETE PROTEINSDanielCoach
As we know, proteins are the nutrients that build our muscles, and besides structural, they have many other functions in the body. Therefore, adequate intake is key to our recovery and overall health. Protein also contributes to feeling full after eating and is an essential part of any diet. We can divide the types of protein into two categories: complete and incomplete.
The complete ones are those in which all twenty building units, called amino- acids, are involved. Of these, only twelve are synthesized in the human body and the other eight are not, so we need to get them through food. Complete proteins are contained mainly in foods of animal origin: meat, fish, eggs and dairy products.
Incomplete proteins have a lower biological value because they lack one or more of the eight amino acids that our body cannot synthesize. They are mainly found in plant foods: cereals, legumes, etc.
In this article, we will focus on a few animal foods rich in complete proteins:
- Chicken fillet
It is a classic fitness food and is undoubtedly one of the first products that many people associate with the word “protein”. And so for a reason – 100g of the product contains about 30g of protein, and if we remove the skin before that, we can reduce the amount of fat to only 4-5g.
We can extract about 26 grams of high quality protein from 100 grams of this product. Red meats in general are an important source of iron, zinc and magnesium, important minerals, especially for people suffering from anemia. The addition of meat to the diet also improves the absorption of the non-heme iron, we get from plant-based foods. However, excessive consumption of red meat is associated with some health issues such as cardiovascular disease, inflammation and some types of cancer.
- Wild game meat
Various studies have shown that the meat of some game species has certain advantages over the meat of farmed animals in terms of their nutritional composition, such as slightly higher protein, essential fatty acids and micronutrients content. But it depends directly on how the animals are fed and raised. 100 grams of game meat contains about 28g of protein. However, it’s consumption also has some risks, such as increased levels of uric acid in the human body due to the high content of purine in the meat. Therefore, it is necessary to exclude it from the menu in case of gout disease. The same applies to some of the other animal protein species, which, when consumed excessively, can lead to impaired purine metabolism.
- White fish
White fish meat is one of the best sources of protein that we can include in our menu, they are low in calories and low in fat. Usually they can supply us between 20 and 25 grams of protein depending on the type of fish and are a great source of omega-3 fatty acids. Some studies also show that consuming them in combination with legumes helps uptake up to 70% of zinc from the body.
We can get a lot of benefits from this nutritional source. Only some of them are: reducing the risk of cardiovascular disease, a healthier nervous system and boosting immunity due to the high content of omega-3 fatty acids, calcium, iron, magnesium, phosphorus, selenium, vitamins from the group B, A, C and D. Of course, there is also a good amount of protein in the caviar – about 25/100 g. However, it should not be consumed in large quantities, because it contains a lot of calories and large amounts of sodium.
From one whole egg we get a lot of micronutrients, about 6 grams of complete protein or about 3 grams if consume only the egg white. In addition, this protein can be prepared quickly and easily in many ways that are known to all of us. This is the perfect breakfast to a strong start of the day.
One cup of yogurt contains 200 kcal, 13 g of them are in the form of proteins, almost the same amount of fats and carbohydrates depending on the fat percentage. In addition, we also get some of the so-called probiotics through the lactic acid bacteria in yogurt, among which is the famous in Bulgaria – “Lactobacilicus Bulgaricus”.
This is probably the cheapest source of complete protein that is obtained by crossing proteins in milk. It is low in calories and contains a relatively good amount of protein – 14/100 g with only 100 calories. This makes it preferred in many diets.
Lectures on Biochemistry, National Sports Academy, 2014
“Nutrition and sports” – Prof. Dr. DianaDimitrova