The lack of amino acids affects the growth and development of children. For people with severe physical exercise it is also vital that regular intake of proteins. Them the required amount depends primarily on the individual characteristics of the organism such as weight, height, health status and level of physical activity.
Eggs are high in protein. Moreover, it is in eggs it's the perfect for learning the directly combination of protein and the yolk, contributing to it the most complete absorption. Eating two eggs, you get 17 grams of protein, which is much easier to digest if the eggs welded soft-boiled.
Cheese contains 14% protein. To facilitate its assimilation mix cheese with a small amount of kefir or yogurt, add a little sugar. Cheese is about 30% protein. But it is quite high in calories, so if you watch your figure, try to use it in food before training to during training burned calories.
In poultry meat, 15-20% protein, and this protein is the most complete of all. In addition, it is very well absorbed. Best is chicken and Turkey. Proteins contained in chicken meat, contain the optimal set of essential amino acids, minerals and vitamins.
Beef is rich 25% protein. It is composed of the most essential proteins with all necessary amino acids. Veal is more easily absorbed by the body and, along with beef, rich in complete proteins of animal origin. Rabbit meat is a valuable dietary product that contains amino acids, iron, b vitamins, potassium, phosphorus and magnesium. The liver is the equivalent to beef in the amount of the contained protein, but much more affordable. In food it is better to use in stewed or in the form of pate.
Do not forget about the seafood and fish. A large number of amino acids contained in the tuna, salmon, cod, mackerel, trout and herring. In addition, protein-rich mussels, crabs and lobsters. But from salted and smoked fish should be abandoned. Canned fish also not be commonly used in the diet, because in the process of cooking, the most valuable matter is lost.
Soy also belongs to the foods with a high content of amino acids. It is equal to 14%, and the highest among the products with proteins of plant origin. In vegetarian it is often a meat substitute. Lentils contain 28G of amino acids, in addition, it is rich in b vitamins, support a healthy nervous and digestive system. Grains are composed of from 10 to 12% protein. It is perfectly absorbed by the body, improves the digestive process.
Brussels sprouts also stands out from the mass of vegetables that are high in protein, it is equal to 9%. Fruits that contain plant-based protein is usually pretty solid. These include bananas, apples, pears, and many exotic, such as mango, kiwi, passionfruit, lychee. Great content differ and fruits with seeds. It can be grapes, plums, cherries, peaches and others. Dried fruits, led by raisins also help to replenish the supply of amino acids in the body.