Only a small part of the various foods you can include in your diet are high in quality proteins and contain a relatively low percentage of fat. Consuming this type of food is excellent for those who wish to build muscles, but also for those whose goal is to lose weight but keep their mucsle mass. The following foods are high in complete proteins which contain amino acids necessary for the building of muscles.
Eggs – Eggs have the highest biological value which is of great importance for bodybuilders. They are delicious, easy to make and also high in proteins whose task is to bulid muscles. Eggs contain only a small amount of carbohydrates, and though they are relatively fatty, only 2 grammes are saturated fats. If the fats present a problem, just remove the yolk. Eggs are a fine source of vitamins B and A, and they also have some vitamin D and E. They are a source of iodine, phosphorus, zinc, selenium, calcium and iron.
Fish – It is recommended to include fish in your daily food plan i.e due to the amount of quality proetins it contains, you should eat fish once a day. Fish has virtually no carbohydrates and freshwater fish are such as salmon and anchovy are especially good to eat. Fish is more easy to digest than beef and the like. The only type of fish you should eat moderately is tuna because of the amount of mercury it contains.
Chicken and turkey – Chicken and turkey are economical and ready source of white meat which is easy to cook. They contain little fat and are great for people who wish to lose weight. They are high in tryptophan, vitamin B, selenium and phosphorus.
Red meat – Just 100 gr of red meat such beef or venison contain 23 gr of proteins, but also 15 gr of fat. Nevertheless, daily consumption is not recommended.
Peas – Peas are a storage place for proteins, low glycemic index carbs and fiber. It is generally unknown fact that it’s fat-free vegetable rich in folic acid, phosphorus, copper and potassium. That’s why everyone should eat peas, not just sportspeople or athletes.