Protein Food -- nutritional balance for optimum diet

The protein in our food contributes essential amino acids. Amino acids are used by cells to build new proteins and repair muscles. Protein food is not a high source of energy, however protein is essential in the right amount for proper functioning of our bodies.

Protein in food contributes essential amino acids to your diet. Amino acids are used by cells to build new proteins and repair the muscles, repair the bone, skin, organs and blood. Without protein, cuts and abrasions will not heal quickly, muscles will not grow and the blood doesn't clot correctly. Your body uses proteins for growth and to build hormones, antibodies and the enzymes that regulate the chemical reactions within the body.

Protein Rich Foods. It is important to get the right balance of protein to carbs and fats in your food. However, a diet of protein rich foods is not necessarily better. See Protein Requirement. Athletes need the right balance of protein, not more protein rich foods. Our bodies need between 50 - 65 grams of protein food each day. This is about 8 ounces, or 225 grams of meat per day. Athletes should eat more complex carbohydrates to provide energy needs to muscles, but keep the amount of food protein and fat within the daily recommended amount. See food fat, how muscles work, carbohydratesand carbohydrate loading. Protein rich foods can be found in animal, plant and dairy foods. Animal protein food, like meat, fish, poultry contains all 9 complete amino acids required for body function and growth. Plant and dairy food protein such as eggs, milk, cheese, nuts, seeds, beans, peas, lentils, soy, breads and cereals, and green vegetables do not have complete proteins. However, the amino acids missing in some plant/dairy protein foods are present in others. It is easy to get complete protein food requirement by eating combinations of several plant or dairy food proteins. For example, just the two plant protein foods rice and beans in combination have the complete set of 9 amino acids which make a complete protein.

High Protein Foods List:

Animal Protein Foods 1 gram edible protein
per 100g (3.5 oz) in weight		 Plant and Dairy Protein Foods 1 gram edible protein
per 100g (3.5 oz) in weight
Beef Topround, Lean protein foods per 100 grams36.12g Pumpkin Seeds protein foods per 100 grams32.97g
Pork Bacon protein foods per 100 grams35.73g Peanut Butter protein foods per 100 grams25.09g
Beef Brisket, Lean protein foods per 100 grams33.26g Cheddar Cheese protein foods per 100 grams24.90g
Beef Steak, Lean protein foods per 100 grams31.06g Monterey Cheese protein foods per 100 grams24.48g
Beef Top Sirloin, Lean protein foods per 100 grams30.55g Colby Cheese protein foods per 100 grams23.76g
Pork Top Loin protein foods per 100 grams30.48g Peanuts protein foods per 100 grams23.68
Bluefin Tuna protein foods per 100 grams29.91g Mozzarella Cheese protein foods per 100 grams22.17g
Turkey Bacon protein foods per 100 grams29.60g Almonds protein foods per 100 grams22.09g
Chicken, Dark Meat protein foods per 100 grams28.99g Pistachio Nuts protein foods per 100 grams21.35
Oyster protein foods per 100 grams28.81g Flaxseed protein foods per 100 grams19.50g
Beef Tenderloin, Lean protein foods per 100 grams28.51g Tofu protein foods per 100 grams17.19g
Turkey, White Meat protein foods per 100 grams28.48g Oats protein foods per 100 grams16.89g
Beef Kidney protein foods per 100 grams27.27g Egg Yolk protein foods per 100 grams15.86g
Halibut protein foods per 100 grams26.69g Cashew Nuts protein foods per 100 grams15.31g
Cooked Trout protein foods per 100 grams26.63g Hazelnuts protein foods per 100 grams15.03g
Veal Cooked protein foods per 100 grams25.93g Walnuts protein foods per 100 grams15.03g
Beef Liver protein foods per 100 grams25.51g Fried Egg protein foods per 100 grams13.63g
Cooked Salmon protein foods per 100 grams25.56g Soybeans protein foods per 100 grams13.10g
Goose protein foods per 100 grams25.16g Whey protein foods per 100 grams12.93g
Caviar protein foods per 100 grams24.60g Cottage Cheese protein foods per 100 grams12.49g
Lamb Cooked protein foods per 100 grams24.52g Ricotta Cheese protein foods per 100 grams11.26g
Freshwater Bass protein foods per 100 grams24.18g Pecans protein foods per 100 grams9.50g
Flounder protein foods per 100 grams24.16g Lentils protein foods per 100 grams9.02g
Beef T-bone protein foods per 100 grams24.05g Wheat Bread protein foods per 100 grams8.80g
Hamburger 80% lean protein foods per 100 grams24.04g Acorn Nuts protein foods per 100 grams8.10g
Duck protein foods per 100 grams23.48g Lima Beans protein foods per 100 grams7.80g
Turkey protein foods per 100 grams23g Macadamia Nuts protein foods per 100 grams7.79g
Pork Chop protein foods per 100 grams21.91g Mungo Beans protein foods per 100 grams7.54g
Turkey Gizzard protein foods per 100 grams21.72g Cranberrys protein foods per 100 grams5.54g
Turkey Heart protein foods per 100 grams21.47g Green Peas protein foods per 100 grams5.36
Anchovy protein foods per 100 grams20.35g Pinto Beans protein foods per 100 grams4.86g
Lobster protein foods per 100 grams20.50g Kidney Beans protein foods per 100 grams4.83g
Shrimp moist heat protein foods per 100 grams20.91g Yogurt protein foods per 100 grams3.47g
Turkey Liver protein foods per 100 grams20.02g Non-fat Milk protein foods per 100 grams3.37g
Alaska King Crab protein foods per 100 grams19.35g Whole Milk protein foods per 100 grams3.22g
Chicken, White Meat protein foods per 100 grams16.79g White Rice protein foods per 100 grams2.69g
Brown Rice protein foods per 100 grams2.58g
Fruits protein foods per 100 grams~1g or less

Summary of Protein Foods

It is important for athletes to get the right balance of protein foods, not necessarily more protein. The protein food list provides examples of foods ranging from high to low for common protein food sources. Protein can be found in almost all foods. Some foods are rich in protein while other foods have low protein value. Our bodies need between 50 - 60 grams of protein food per day plus combinations of protein foods, which provide complete amino acids. It is not necessary to consume large volumes of high or protein rich foods. It is more important to eat the correct balance of protein foods and fats, with complex carbohydrates.

References

Protein Food -- nutritional balance for optimum diet
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