Supplying sufficient amounts of protein is not only essential for the continuous maintenance of muscle building, but also plays a crucial role in maintaining the health of the whole organism. However, it can be tiring to eat only chicken breasts and skinny curd for a day, so variety on the plate is essential to actually enjoy a healthy diet. So before you go ahead and spice up monotonous foods with a variety of spices, you should look for alternative sources of protein. To make this step easier, we've listed nine protein suppliers that many athletes wrongly ignore or underestimate.
1 - beans
Beans are one of the best, if not the best, sources of vegetable protein and they have been shown to have a positive effect on the health of your heart. Many bean types, such as kidney beans or white beans, when dried, have about 15 grams of protein per 100 grams and continue to be an excellent source of fiber.
2 - soybeans
Soybeans are a very versatile product that is processed into numerous protein-rich foods, especially in Asia. On average, a cup of dried soybeans not only contains between 22 and 29 grams of protein, but also excels as an excellent source of polyunsaturated fatty acids, which promote heart health and accelerate the healing of inflammatory reactions in the body. When soy products are consumed in moderation, even the estrogen they contain does not have the slightest impact on your body.
3 - lenses
Lentils are the fruits of another energy-bursting plant that is consumed by people from all walks of life around the world. Dried lentils can be stored almost forever and have the third highest protein content among the legumes. A serving of lentils, which are otherwise a valuable source of vitamin B1, contains as much as 15 grams of protein.
4 - peanuts
In detail, peanuts are actually legumes, not nuts, because their ingredients are similar to beans and lentils. Like their close relatives, peanuts are a valuable source of protein, as evidenced by the fact that 100 grams contain up to 27 grams of protein. In addition, recent studies show that peanuts may favor the maintenance of body weight. However, if you prefer the good old peanut butter, you should make sure that it is an unsweetened variant.
5 - almonds
Not only do almonds contain about 20 grams of protein per 100 grams, but they also contribute to maintaining the health of your heart due to the numerous antioxidants it contains and also help you to stay slim permanently.
6 - Brussels sprouts
Even if this knowledge will definitely not taste the most among us and in the truest sense of the word, Brussels sprouts are the undisputed top dog among green leafy vegetables in terms of protein content. One hundred grams of vegetables contain not only 3 grams of protein but also valuable fiber and a very high proportion of vitamin C, so that Brussels sprouts are extremely functional foods.
7 - Oysters
Needless to say, seafood is not everyone's cup of tea. Oysters, however, are an excellent source of high quality and above all, lean animal protein. Already 250 grams of oysters contain a good 18 grams of protein and also have a high concentration of essential micronutrients such as iron, zinc, selenium, iodine, vitamin B1 and vitamin D.
8 - Quinoa
Quinoa was already a popular food in ancient times, so it is deeply rooted in the culinary culture of many countries to this day. Today Quinoa is often compared in terms of functionality with spinach and beetroot and bred primarily for its seeds. Among the plants, quinoa occupies a special position, since their seeds with 8 grams of protein per 100 grams are not only extremely high in protein, but even represent a complete source of protein with all the essential amino acids. In practice, quinoa is best used to refine brown rice or salads.
9 - spirulina
If you find your previous protein sources too boring, you should try Spirulina once. Spirulina describes an extremely nutrient-rich cyanobacterium, which is grown in large quantities and then pressed into small blocks. Originally this food comes from the indigenous people of Mexico and is eaten there until today. This exceptional protein source contains between 100 and 65 grams of protein, making it the most protein-rich food on the planet.