Protein is essential for building muscle, restoring and replacing tissues, and maintaining a healthy immune and hormonal system. For physically active people, more protein is needed in their diets. The following list contains the main foods that are the best sources of protein.
High-protein foods for vegetarian athletes:
1. Cooked and drained cowpeas and leaf tips (may be added with salt)
2. Fresh raw egg whites
3. Cheeses such as cottage cheese, non-cream cheese, dry cheese, and fat-free cheese
4. Dried seaweed and spirulina
5. Extra Firm Tofu or Silken-Lite Mori-Nu
6. Tamari soy sauce
7. Low-fat cottage cheese, with 1% milk fat
8. Lite-Firm Mori-Nu Tofu
9. Raw Pumpkin Leaves
10. Nuts and seeds like cashews, walnuts and almonds
The following are the 10 best animal and plant-based protein foods:
1. Red meats such as beef, pork and liver
2. White meats like chicken and fish
3. Eggs and dairy products such as:
has. Hard cheeses including Parmesan
b. Soft cheeses like mozzarella, brie and camembert
against medium cheeses such as cheddar and Swiss
d. Yogurt
me. curd
milk
gram. eggs
4. Pulses: These are dry edible beans (pods) such as chick peas, flagelot beans, kidney beans, split beans, kidney beans and lentils. They are rich sources of protein.
5. Nuts and seeds: Throughout the years, nuts and seeds are among the best sources of protein. Examples of nuts are almonds, cashews, peanuts, and walnuts. These can be served chopped, raw or roasted.
6. Cereals and food grains: eating protein-rich cooked grains promotes muscle development.
7. Algae: A type of seaweed, spirulina is among the best high-protein foods out there.
8. Fruits: With today’s technology, fruits can be eaten canned, frozen, or dried. Regardless of how they are prepared, fruits are still nutritious and are included in the list of high-protein foods.
9. Vegetables – Loaded with protein, vitamins and minerals, vegetables are known to be among the best foods for staying healthy.
10. Seitan: Seitan is a meat substitute. It is prepared from whole wheat flour mixed with a sufficient amount of water, kneaded and rinsed with water, expelling the starch and bran. The protein is simmered in a soy sauce to become seitan. Seitan broth can be added as flavoring.
