Proteins are essential nutrients for your body. It needs protein for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in our bodies. In fact, protein can be found in all cells of your body, and is the major structural component of all human cells. They are one of the building blocks of body tissue and has a caloric density of four, which is just as much as carbohydrates.
Nutritionally, protein is found in a very wide variety of food. They can be found in legumes, cereals/whole grains, nuts, seeds, fruits, and meats. However, some foods are considered “complete proteins,” which means they contain an adequate amount of all nine of the essential amino acids. Examples of complete proteins are supplied by red meat, poultry, seafood, eggs, milk, cheese, yogurts, and some meal replacements and bodybuilding supplements..
Red Meat: Red meat contains, on average, 20-24g of protein per 100g in weight when raw and 27-35g of protein per 100g in weight when cooked. As the meat is cooked, the water content decreases and the nutrients become more concentrated and therefore increases in protein content.
Seafood: a 3 ounce cooked serving of most fish or shellfish is equivalent to about one-third of the recommended daily average amount of protein. Seafood is also easier to digest because it has less connective tissue than red meats and poultry. This is part of the reason why it flakes when cooked. This protein source is especially ideal for people who have difficulty chewing or digesting their food, and can easily help them reach their daily protein needs.
Eggs: Each egg contains about 6 grams of protein. Egg whites contain zero fat, but the yolk contains 5 grams of fat, of which only 1.5 grams is saturated fat. Eggs are also a rich source of vitamins and contain all eight essential amino acids. Additionally, eggs are super versatile and can be prepared a ton of ways, making a perfect protein for anyone on the go.
Meal Replacements and Bodybuilding Supplements: Meal replacements and protein shakes are the ultimate time saver when trying to reach your protein needs for the day. While they are convenient, you must keep in mind that not all shakes contain an adequate amount of nutrition and should not be a replacement for all meals.