Protein is important both for building muscle and in the weight loss process because it actively participates in the hypertrophy process, being the particle itself that builds muscle, and also participates in the weight loss process by signaling satiety to your body, that is, making you eat less, the 13th food on our list is Greek yogurt, which has 3. 4g of protein for every 100g of product. But yogurt not only provides you with this protein, but it provides you with probiotics and these probiotics will help you with your intestinal health.
Sometimes people get worried about "hitting the macros. " What is that? Consume the amount of macronutrients needed during the day.
In this case, protein. But what's the point of eating this macro if you don't absorb this macro? This is an issue that is often overlooked.
How well is your intestine doing its job of taking this macronutrient, this nutrient, and putting it into your bloodstream so that your body can make use of it? Yogurt is also cool for this aspect, not just - for the protein. - Big Danone!
Occupying 12th place on the list, quinoa, with 6. 56g of protein per 100g, and you're going to have to eat a lot of quinoa to be able to ingest protein, okay? Typically, quinoa is not eaten much with protein in mind, but it is an option.
The big thing about quinoa is that it has a lot of fiber, so a large amount of fiber in your diet even helps with weight loss. But then I'll tell you: there are other, cooler ways. Bro, quinoa is bad for.
. . When I see that he doesn't even eat beach sand, I think he ate beach sand.
Let's talk about lentils now. You will get 8. 39g of protein, and it is also rich in fiber and also has a lot of iron.
Lentils end up being a very interesting protein for people who are vegetarians, vegans, people who don't want to eat animals, don't want to eat other people's eggs, you know? And not even drink the calf's milk. - I love these vegan juices.
- 10th place on our list, black beans, and black beans come with 8. 8g of protein per 100g serving. Now you're going to ask me: "Lalá, why black beans?
" Because Rani did the research and added black beans. That's what you're having. It's black beans because Rani wanted it, it works that way here, but if I remember correctly, black beans are a little bigger than normal beans, or what people call carioca beans.
It also brings fiber, which is good for the intestine, and also brings iron. We grew up hearing this from our grandmothers: "This boy needs more iron, give him beans! " That's true.
Now let's move on to cottage cheese. Cottage cheese comes with a surprising 12g per 100g. It's already improved, right?
As it is cheese, it comes from milk, and milk is related to calcium. Oops, it also gives you calcium, it provides good protein. Cottage is a cheese, it's a cream, and for example you can spread it on toast, and be careful, toast is bread, carbohydrates, it can.
. . It's good, delicious!
I feel obliged to agree with the lecture. The 8th on our list: science has already pulled this guy one way, pulled him the other, it was a mess, we're going to talk about the egg, the famous "zoião". The "zoião" has, of course, when we say that the egg has 7g of protein, it has 4g in the white and 3g in the yolk, but that's an average.
Why? Bro, sometimes I buy some eggs that when I get to home and I'll put it in the fridge, and I open it, the egg is that size. On the other hand, sometimes you'll buy eggs that size.
Damn, the egg is gigantic. There's no way we can say that they both have the same amount of protein, and I can't solve this problem for you. Why did I say that science has already said a lot?
The white is pure protein, and you have the egg yolk, which also has protein, but has fat. - And it's the hardest part delicious! - Because it has fat.
That's exactly why science has said "it's bad, cholesterol, I don't know what", and there have been several studies saying "no, but it's cholesterol", and just in case, no fill the tail with yolk. 7th on the list, we're going to talk about the turkey breast. It will provide you with an average of 20g of protein, and this turkey breast is the kind of sausage that you buy and put there for a snack.
Does it come from the animal kingdom? Come on, the turkey is an animal, so it has high biological value. But there's a point there: you have to be careful with sausages because they can have a high sodium content, and you've already started to understand that things can be tricky.
If you look at just one isolated factor, you will dance. You get one right and the others wrong. It provides vitamin B6, which is a micronutrient but is important for metabolism as a whole.
It will also bring you this variety. You can have a snack, have it for breakfast, you can have an afternoon snack, at any moment you can be eating the turkey breast, and you can be looking at all this and say "Wow, 20g? 8g ?
6g? " To give you an idea, a person who trains bodybuilding and wants hypertrophy needs to consume an average of 2g per kg of weight, and it is because of this difficulty of having to eat a lot of meat, eggs, fish and so on that whey protein is in our list, it occupies 6th place because we put it here because otherwise it would be top 1, because every 30g of Growth's whey, that 80%, provides you with 24g of protein. A small dose provides you with a large dose of protein, and this ends up helping a lot with your diet because you beat the whey, it's light, it's calm, you easily ingest those 24g of protein.
You even have a discount coupon on the Growth website! The link is below, and logical, right? There's whey, there's a bunch of other things and you get a discount on the entire site.
Go to the website, coupon LALÁ, and have fun. And 5th in our ranking, we're going to talk about almonds. They provide you with 21g of protein per 100g dose, of course.
It's really cool because, firstly, it has protein, it has good fats, but there's one issue there, be careful with the almonds. It's delicious, why? Because it has fat.
Everything that has fat is delicious. And how do you consume it, Lalá? Generally, the way you pick it up, put it in your mouth and eat it.
The almond is a peanut. We call them oilseeds. Almonds, chestnuts, and details, right people.
We're talking about almonds, they're good almonds, normal there, because there are places where people caramelize them and so on. - Yummy, give me the name of this place. - Fatso!
4th on our list, we’re going to talk about salmon. Salmon is cool, huh? I particularly love salmon.
It has two options for us to calculate it. Why? Do you eat grilled salmon?
Eat. And raw salmon? Also.
For example, you won't eat raw lentils, but rolled salmon. Raw salmon gives you 21g of protein, but if you put it through a cooking process, grill it, it will reach 24g, because it will reduce some of the water, and the concentration will be a little higher. Most of the time, salmon is seen as a source of good fats, but I would like to draw your attention to this too: it is fat.
If you keep stuffing your tail with salmon, and I hope you have built an image in your mind with "salmon" and "stuffing your tail", you may increase your amount of dietary fat too much. The top 3 on our list, we reach the highest protein moment in the video. with the exception of the Growth whey that we mentioned.
Let's talk about tuna canned in water, and when you go to buy canned tuna, you see "in water" or "in oil". It is preferable that you take it in water. 100g of tuna will provide you with an impressive 25g of protein.
All of it. 25g of protein is a lot of protein. We talk about canned tuna, you can do a lot of cool things with canned tuna: you can put it in a salad, you can have a snack with it, you can make pâté with it, and the problem is that the pâté contains mayonnaise.
. . And Wow, it's mayonnaise.
- It's delicious. - And it provides you with the famous omega 3, which is really good for us. Salmon also provides.
Just be careful with this: when you buy, note "in water" or "in oil", if it's "in oil", do you want to eat oil? I think it's better not to. Now let's go to the 2nd, the top 2 on our list.
This one is famous, you eat a lot of it. We will talk chicken, chicken breast. Chicken has everything to do with us.
Many people sometimes look at us, people who don't know what the environment is, don't live with, nothing, look at us passing by, and say "the chicken eater is passing by! " Everyone knows that we eat chicken. I eat a lot of chicken.
Why do we eat a lot of chicken? Do you know, Ranizito, why do bodybuilders eat a lot of chicken? - Because it has a lot of protein.
- Other things that have a lot of protein. - Because it's cheap. - Exactly, we eat chicken because it has protein and is cheap.
It is the cheapest source of protein, if you think about it. Of course, food, in the sense that you have to chew and eat, but the thing about chicken is that it works, and it gives you a grilled chicken - hey, grilled, it will give you 31g of protein. The raw chicken will give you around 20g, more or less.
It went through the cooking process, lost water, became heavier, and then it gives you more protein. Cool? The top 1 on our list will surprise you.
It surprises you because it's something that's not common, people don't eat that much. Let's talk about pork. Did you know that pork has more protein than chicken itself?
It has more protein than red meat. But you have to be careful with one thing: I'm talking pork, it's not bacon, it's not pork rinds. We're talking about pork loin, which is lean pork meat.
The pork loin gives you a stupendous amount - of protein: 35. 7g. - That's it, he's the champion!
It's superb! And look, we're talking about it being roasted. Or cooked.
You're not going to eat raw pork, right? It also provides you with all the essential amino acids, and this is also very good in terms of hypertrophy etc, etc. Of course, it's not a very common protein, we don't see people eating it like that, "damn, I'm going to eat some pork, some pork loin", but it's an option for you to add variety to your menu.
In this video we made a list of foods that you should eat before and after training. What do you eat before? What do you eat afterwards?
If this is a question you have, this video will answer you.
