Proteins: what are they all in?

Proteins are among the macronutrients along with fats and carbohydrates. They provide us with energy, but are also involved in many important processes in the body. For example, our body uses the amino acids from protein in repairing and building muscle mass. As a strength athlete, it is therefore important to get enough protein daily. But what are lots of proteins in? In this XXL Nutrition blog, we share the best protein-rich foods as well as supplements!

High protein products

Have you just started exercising and see the importance of protein? Then you must be looking for products high in protein. Fortunately, food high in protein is not difficult to find. There are many products that contain a lot of protein. In fact, protein is found in both animal and plant products.

When putting together a healthy and effective diet plan, it is important to make sure you get enough protein. That's why we wrote in another blog about how much protein per day is needed for strength athletes. Have you determined how much protein you need daily? Then you can start shaping your diet and choose healthy protein-rich foods.

You can think of foods high in protein such as meat, fish, poultry, eggs, dairy, nuts, tofu, beans, legumes, oatmeal and Whey Protein protein powder. As you can see, you can get protein from animal foods and plant foods. Below we will explain to you more about the difference between these protein sources.

Protein from animal foods

As you have read above, both animal and plant foods contain protein. In bodybuilding, however, the main focus is usually on animal protein. You probably recognize 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, with only plant-based proteins.

But why then are animal protein sources still so inextricably linked to strength training? Animal proteins tend to have more essential amino acids than plant proteins. And these very amino acids are important for the body, since we cannot make them ourselves. You need to get these essential amino acids from foods high in protein. So the amino acid profile of animal food sources often seems to be more valuable for humans.

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

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

Proteins from plant-based foods

So plant-based proteins have a “worse” amino acid profile than animal-based proteins. However, this does not mean that you necessarily need protein from animal sources to build muscle mass. Even with a vegan diet, you can get enough protein and essential amino acids. However, it does require a bit more thought. 

In short, vegans are advised to maintain a higher protein intake, namely about 20 to 30 percent more than if you did ingest animal protein. This way you get enough essential amino acids from plant-based proteins.

But what are good sources of plant protein? The products listed below 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
Oatmeal = 13 grams
Tofu = 12 grams
Whole wheat bread = 9 grams
Lentils = 9 grams
Brown beans = 8 grams
Whole wheat 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. In fact, this 2015 study[1] shows that there is no difference in building muscle mass between using whey protein or pea protein.

This is probably because the amino acid profile of pea protein is close to whey protein. So for vegans, a protein shake based on pea protein is a good alternative. Although, of course, 1 study is not yet enough to base concrete recommendations on. Further research is needed to confirm this.

What's high in protein and low in carbohydrates?

When you follow a nutrition plan to build muscle mass or follow the protein diet to lose weight, for example, you're not just looking at how much protein you're getting in. The amount of carbohydrates and fats are also important. Above you have found inspiration for products high in protein (both animal and vegetable). But what are high in protein and low in carbohydrates?

The best products high in protein and low in carbohydrates or sugars are generally animal foods. In fact, meats, fish and poultry contain little to no carbohydrates and a whole lot of protein. Eggs also contain a lot of protein and no carbohydrates. However, we are talking about unprocessed products. Of course, a piece of fish or meat with a breadcrumb coating does contain more carbohydrates.

Vegetable products often contain more carbohydrates. Cereal products, beans and lentils are healthy foods, but not low-carb. Fortunately, some vegetables are low in carbs. For example, broccoli and kale are good choices.

Finally, you can opt for a protein shake as an ideal addition to your diet. In fact, protein powder contains a lot of protein and few carbs and fats. Because protein shakes have such a high protein percentage, you can add them to your diet to get extra protein in an easy way. In addition to Whey Protein based on whey protein, you can go for plant-based protein shakes based on pea, rice or hemp protein. Are you looking for a light, refreshing protein shake? Then try Clear Whey Isolate: one serving of Clear Whey Isolate contains no less than 21 grams of protein, is fat- and sugar-free, low in lactose and contains only 87 calories per serving. So you can enjoy a refreshing treat after your workout without any unnecessary additives. 

Protein-rich foods from XXL Nutrition

In addition to protein-rich foods from the supermarket, you can buy foods and snacks at XXL Nutrition that contain more protein. Protein bars and protein shakes are familiar to most athletes. But did you know that we also sell high-protein snacks, bars, puddings, bread, pancakes, chips, crackers and ready-to-drink protein drinks?

All of these high-protein products are just as tasty as supermarket alternatives, but contain more protein. These added proteins make it easier for you to meet your daily protein needs. They offer the best nutritional values and are formulated with care for you. Below is a table with some best sellers:

So which foods will get you the most protein?

Are you looking for the best high-protein foods to get your daily protein needs? In this blog you were able to read more about animal protein and plant protein, and see a list of foods high in protein. Besides high-protein foods, you can use our protein powders, protein bars and protein snacks to get some extra protein fast.

To get the most protein, it is best to choose a diet with a variety of both animal and plant sources of protein. But even with a vegetarian or vegan diet, there are plenty of products that are rich in protein. Combined with our plant-based protein shakes, you can be sure that you are getting all the essential amino acids.

Sources

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