We have all heard the importance of diet in an athlete, protein being one of the most popular macronutrients. Our muscles need to consume protein to grow and perform properly in training, so it is essential that you know which are the most protein foods.
Not only meat, eggs or fish are a great source of protein. We also tell you which vegetables are high in protein, in addition to detailing which ones provide more for each serving.
Meat, eggs and fish
We always think that chicken, turkey and tuna are the protein foods that should not be missing to have a perfect diet. Just as many are not aware that proteins can also have their origin in vegetables, even this type of source provides less fats than those of animal origin.
- Chicken or turkey breast. These two lean meats of avian origin have a similar protein content (about 22gr per 100gr), but turkey meat is much less fat than chicken.
- Fresh tuna. It is the fish that athletes use the most. Provides 21.5gr of protein per 100gr. It is quite similar to the nutritional value of salmon, grouper or sea bass.
- Serrano ham . Ham is one of the most desired sausages by the Spanish. The serrano gives us 21gr per 100gr, while the Iberian contains 43 grams per 100gr.
- Beef . Don't be afraid of red meats, they are just as necessary as lean. It contains 21gr per 100.
- Eggs Another protein food widely consumed by sports lovers. A medium egg (about 60gr) gives us 7.5 protein.
- Salted cod. Although fresh has around 20 grams of protein, salted cod has a contribution of 75g per 100g.
Vegetables and greens
- Kale or kale . This superfood gives us 4'3gr per 100. Its nutritional value is spectacular, it has very few calories and a great contribution of fiber. We leave you here the recipe to make delicious kale chips.
- Broccoli It has about 2.8 grams per 100 grams. It is not one of the vegetables with the highest protein content, but it is perfect to eat in scrambled eggs, salads, sautéed …
- Bimi . Similar to the broccoli family, bimi provides 3 grams of protein per 100. It is also low in calories, although it has a high cost.
- Spinach They contain 2.9gr of protein and an incredible supply of fiber and water. It is one of the vegetables that can not be missing in your diet: it will satisfy you a lot and provides innumerable health benefits.
- Artichokes For every 100gr we find 3.4 of proteins. It is one of the most consumed vegetables in weight loss diets due to its diuretic function.
