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Protein: what can you find it in
Protein: what can you find it in?

Protein: what can you find it in?

  • Reading time: 9 min.

Protein is a macronutrient, along with fat and carbohydrates. On top of providing us with energy, they are also involved in many important processes in the body. For example, our bodies use the amino acids from proteins to repair and build muscle mass. As a strength athlete, it is therefore extremely important to get enough protein every day. But where can you find proteins? In this XXL Nutrition blog we'll take a look at the very best protein-rich foods and supplements!

High-protein products

Have you just started working out more and are starting to realise the importance of proteins? Then you're probably looking for products that are high in protein. Thankfully high-protein foods are not very difficult to find. In fact, there are an enormous number of products that contain a lot of protein. Protein can be found in both animal and plant products.

When putting together a healthy and effective nutrition plan, it is important to make sure you are getting enough protein. In another blog we discussed how much protein a strength athlete needs on a daily basis. Have you determined how much protein you need every day? You can then start creating your diet plan and choosing healthy protein-rich foods.

High-protein foods include meat, fish, poultry, eggs, dairy products, nuts, tofu, beans, legumes, oats and Whey Protein protein powder. As you can see, you can get protein from both animal foods and plant foods. Below we will go into greater depth about the differences between these two protein sources.

Proteins from animal-based foods

As mentioned above, both animal and plant products contain protein. In bodybuilding, however, the main focus tends to be on animal protein, and you're probably very familiar with the images of bodybuilders wolfing down a glass of raw eggs or a giant steak. Nowadays, however, more and more athletes are opting for a vegan diet and are eating only plant-based proteins.

So why are animal protein sources still so closely linked to strength training? Animal proteins tend to have more essential amino acids than plant proteins, and it is precisely these amino acids that are important, since our body cannot produce them itself. You need to obtain these essential amino acids from foods that are high in protein, which means the amino acid profile of animal-based foods often appears to be of greater biological value to humans.

Animal products high in protein include (amount of protein per 100 grams):

  • Beef = 24 grams
  • Chicken breast = 24 grams
  • Salmon = 21 grams
  • Turkey breast = 25 grams
  • Tuna = 23 grams
  • Eggs = 13 grams
  • Low-fat cottage cheese = 9 grams
  • Low-fat yogurt = 4 grams
  • Milk = 4 grams

Proteins from plant-based foods

As you can see, plant-based proteins have a "worse" amino acid profile than animal proteins. However, this does not mean that you necessarily need animal-based protein sources to build muscle mass. Even with a vegan diet, you can get enough protein and essential amino acids for all your needs from plant-based proteins, but this requires a little more planning. That's why in this blog we have decided to look deeper into how to get enough protein as a vegan.

In short, vegans are advised eat a higher amount protein, around 20 to 30 percent more than if you eat animal-based proteins. This will ensure you get enough essential amino acids from plant-based proteins alone.

But what are good sources of plant-based protein? The follow foods are high in protein (amount of protein per 100 grams):

  • Seeds = 30 grams
  • Lupin = 25 grams
  • Soybeans = 22 grams
  • Peanut butter = 23 grams
  • Mixed nuts = 22 grams
  • Porridge = 13 grams
  • Tofu = 12 grams
  • Wholewheat bread = 9 grams
  • Lentils = 9 grams
  • Brown beans = 8 grams
  • Wholewheat pasta = 6 grams

Pea protein has a good amino acid profile

Although plant proteins are generally considered less complete than animal proteins, pea protein seems to be the exception to this rule. In fact, this 2015 study shows that there is no difference between using whey protein or pea protein for building muscle mass.

This is probably because the amino acid profile of pea protein is close to that of whey protein, meaning a protein shake that uses pea protein is a perfect alternative for vegans. One study alone however is not enough to form the basis of definitive recommendation and further research is needed to back this up.

What foods are high in protein and low in carbohydrates?

If you follow a nutrition plan designed to build muscle mass or follow a high-protein diet to lose weight, it's not just a question of looking at how much protein you're eating. The amount of carbohydrates and fat you eat is also an important thing to factor in. In the table above we hope you have found inspiration for high-protein products (both animal- and plant-based). But what foods are high in protein and low in carbohydrates? Insert link to /protein diet

The best foods with lots of protein and few carbohydrates or sugars are generally animal-based products. Meat, fish and poultry contain little to no carbohydrates and huge amounts of protein, while eggs are also high in protein and contain no carbohydrates. When we talk about animal products here, we of course mean unprocessed ones, as processed meat or fish products (e.g. if covered in breadcrumbs, etc.) will contain more carbohydrates.

Plant-based food products tend to contain more carbohydrates. Grains, beans and lentils are all healthy foods, but they aren't low-carb. Fortunately, however, some vegetables are low in carbs, with broccoli and kale being particularly good choices.

Finally, you can also choose to supplement your diet with protein shakes. This is because protein powder contains a lot of protein and few carbohydrates and fats. Because protein shakes have such a high percentage of protein, they can be added to your diet as an easy way to get extra protein. Alongside whey protein, you can also opt for plant-based protein shakes made using pea, rice or hemp protein powder.

Protein rich food from XXL Nutrition

In addition to high-protein foods from the supermarket, at XXL Nutrition you can buy food products and snacks that contain extra protein. Protein bars and protein shakes are probably the products that athletes are most familiar with, but did you know that we also sell high-protein snacks, desserts, bread, pasta, pancakes, crisps, crackers and ready-to-drink protein drinks?

All of these high-protein products are just as delicious as the supermarket alternatives but contain more added protein, which makes it easier for you to meet your daily protein needs. They provide the very best nutritional values and have been carefully formulated for you.

Product Amount of protein per serving Whey Hydro 25,7 grams Whey Isolaat 26,8 grams Vegan Fit Protein 19,5 grams N'Joy Protein Drink 32 grams N'Joy Protein Bar 20 grams Delicious Pancakes 17,9 grams Delicious Protein Pudding 22 grams High Protein Bread 11 grams Delicious Crackers 1,3 grams Protein Chips 20 grams

 

So which foods can you get the most protein from?

Are you looking for the best protein foods to get your daily protein needs? In this blog we went into more depth about animal-based and plant-based proteins and gave you an overview of high-protein foods. In addition to high-protein foods, you can use our protein powders, protein bars and protein snacks to add extra protein to your diet.

To get the most protein possible, it is best to choose a diet that contains a variety of both animal- and plant-based protein sources. But even if you follow a vegetarian or vegan diet, there are plenty of products available that are rich in protein which, when combined with our plant-based protein shakes, are guaranteed to provide you with all the essential amino acids you need.

Sources

[1] www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635/

 

Marvin Grouw
This blog is written by:
Marvin Grouw
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