Protein is a basic nutrient for the muscle building, the regeneration and for the fat burning is very important. Protein deficiency can do that muscle building block, which can cause muscle mass is permanently degraded, as important protein deposits are destroyed in muscle tissue. 

Active athletes should therefore make sure that enough protein-containing foods are integrated into the daily diet. Protein-rich foods provide longer satiety and better fat loss and are therefore not only popular with athletes. Especially with the leading diets, protein-containing foods are an important component in sustainably reducing body weight. Empirical studies have since proven that taking protein shakes at certain times can have a positive effect on regeneration and muscle building. So that strength athletes can cover their daily protein needs, they should make sure that they regularly take protein-containing foods and high-quality protein powders. 

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Protein-containing foods list

Below we have put together a selection of protein-containing foods, all of which were calculated to be 100g. Important is the combination with the other nutrients. You should always make sure that many protein-containing foods often have high levels of fat. Ideally, of course, are the protein supplements, which are ideal for bodybuilders and for a diet.

Meat per 100g Protein fat carbohydrates calories favorites
turkey breast 23.0 2.0 0.0 110
Pork (lean) 22.0 4.0 1.0 140  
chicken breast 21.0 2.0 1.0 110  ★
Ham (lean) 20.0 4.0 0.0 119  
Beef (lean) 19.0 4.0 1.0 115  
chicken wings 19.0 14.0 2.0 210  
minced meat 18.9 16.2 0.3 221  
chicken thighs 17.0 0.4 14.0 193  
           
Dairy products 100g Protein fat carbohydrates calories favorites
harzer cheese 27.0 0.5 0.0 113  
Cheese slices (light) 27.0 16 0.1 252  
Mozzarella 17.5 19 1 247  
Grainy cream cheese 0,4% 15.5 0.4 1.6 72  
cottage cheese 12.7 2.2 3.1 85
lowfat quark 12.2 0.3 3.9 68
Quark 20% 10.8 4.4 3.6 92  
Quark 40% 9.3 9.8 3.5 139  
Milk 1.5% 3.5 1.5 5.0 48  
Yogurt 1.5% 3.4 1.5 15.4 89  
           
Eggs per 100g Protein fat carbohydrates calories favorites
egg white 11.0 0.7 0.2 50  ★
egg yolk 16.0 32 0.5 350  
egg 12.6 10.8 0.65 150
           
Fish per 100g Protein fat carbohydrates calories favorites
Alaska pollock filet 18.3 0.9 1.0 81
redfish 16.4 0.0 3.2 94  
Tuna, tin (in water) 25.5 1.0 0.1 113
Tuna, tin (in oil) 24 33.6 0.1 291
Pangasiusfilet 13.4 1.2 0.0 67  
           
Vegetables 100g Protein fat carbohydrates calories favorites
Kidney beans, tin 6.0 0.8 15.0 86  
Lentils, tin 6.4 0.6 14.7 100  
           
Other per 100g Protein fat carbohydrates calories favorites
almonds 20 47 21 546
peanuts 29.8 48.1 7.5 576  
tofu 10.6 5.3 2.9 102  
soy milk 3.7 1.8 2.5 40  
           
Supplements per 100g Protein fat carbohydrates calories favorites
Iso Whey 92.7 1 0.8 393
protein pancakes 38.5 3.1 44.3 370  

** Depending on the product, the nutritional information can easily be rejected.

Thus, protein-containing foods an effective muscle building to accelerate it requires regular consumption.

Certain studies have shown that the best way to process protein-containing foods in the body is to spread the daily rations over five to six meals. It is also important that protein shakes are taken at certain times, as these temporal portionings can sustainably influence exercise performance and regeneration. 

A recommended amount of protein per day can be safely forgotten, since each athlete has different metabolic processes, so that the food intake also has completely different effects on each individual. 

Well-trained competitive athletes therefore require significantly more protein-containing foods than the "normal" recreational athlete, who can cover his daily protein needs even without supplements. Strength athletes in particular prefer high amounts of protein, which calculates 2 grams of protein per kilo of body weight. High-quality protein supplements are the ideal additional nutrients, as these dietary supplements can be quickly and easily prepared and easily taken. But you should be aware that there are significant differences in the quality and intensity of these supplements. Important for the strength athlete is the rapid uptake of the protein in the blood, so protein shakes should be chosen and taken especially according to this criterion.

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