The protein forms an integral part of a balanced diet nutritional routine and especially active people. Protein is an essential component of our muscles and it is necessary for rebuilding muscle mass.
The two natural protein sources
The sources of protein consumed through food can be divided into two main categories:
- Plant origin
- Animal origin
The first category includes proteins contained in:
- All cereals such as oatmeal, wheat, pasta, breakfast cereals, oats, buckwheat, quinoa, rice, rye, millet.
- Legumes such as fava Beans, lentils, peas and beans
- Mushrooms and
- The nuts such as almonds, pistachios, walnuts, etc.
In the 2nd category of high nutritional value proteins:
Proteins containing all essential amino acids, which cannot be produced by the body and therefore we must get them from our food. These are leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine.
In the 2nd category, chicken, red meat, liver, eggs (especially egg whites), cheese, fish and turkey are included.
In the table below we can see the amount of protein in grams:
| Food | Protein amount in grams per 100 gr |
| Liver | 29 |
| Chicken | 24,68 |
| Veal | 24,21 |
| Egg | 12,58 |
| Cheese | 14,21 |
| Quinoa | 4,40 |
| Spaghetti | 5,8 |
| Rice | 2,2 |
| Peas | 3,27 |
| Mushrooms | 3,28 |
| Almonds | 21 |
Read also: Breakfast for champions
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