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高蛋白食物介绍(健美增肌)

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发表于 2011-10-29 09:38:28 | 显示全部楼层 |阅读模式
High Protein Foods
In this article we provide a list of high protein foods to assist athletes to meet their protein requirements and aid muscle growth.
As discussed throughout this chapter athletes and bodybuilders require higher amounts of protein to reach optimal muscle mass and peak performance. To assist athletes to reach their daily requirements of protein the following table helps to summarise more than 60 high protein foods. To benefit readers we have also included a number of good vegetarian sources of protein, which are often overlooked.
Note: Given the difference between brand name products readers are encouraged to use this information as a guide only and check food labels for accuracy.
List of High Protein Foods
Food Source
Protein Content
Beef (average of all sources, lean)
Raw 100g
21g
Cooked 100g (130g raw)
27g
Steak (average of all cuts, lean)
Small 120g
25g
Medium 150g
37g
Large 220g
54g
Extra large 300g
74g
T-bone (with bone)
Medium 250g
55g
Large 350g
77g
Mince
Beef mince (regular) 100g
17g
Beef mince (lean) 100g
20g
Chicken
Chicken (lean) 100g
28g
Chicken (with skin) 100g
25g
Pork
Pork (lean cooked) 100g
23g
Bacon (3 medium slices)
6g
Ham (average 2 slices)
8g
Game Meat
Kangaroo 100g
21g
Fish (average of all types)
Small serve 100g
25g
Medium serve 150g
38g
Large serve 200g
50g
Seafood (prawns, crab, mussels, oysters etc) 100g
17g
Salmon (100g can) 80g drained
17g
Tuna (100g can) 75g drained
20g
Eggs
1 egg
6g
Eggs scrambled (2 eggs with milk)
13g
Milk
Full cream (1 cup) 250ml
8.5g
Low fat (1 cup) 250ml
10g
Soy Milk (1 cup) 250ml
5.5g
Yoghurt
Natural 200g
8g
Low fat 200g
10g
Cheese
Cheddar 30g
7.5g
Cottage 30g
4.0g
Ricotta 30g
2.5g
Bread
White (1 slice) 30g
2.5g
Brown (1 slice) 30g
3.5g
Wholemeal (1 slice) 30g
6.0g
Rye bread (1 slice) 30g
3.0g
Multigrain (1 slice) 30g
3.0g
Soy and linseed (1 slice) 30g
4.5g
Rice, Barley and Pasta
Rice, white (cooked,1 cup) 150g
4g
Rice, brown (cooked ,1 cup) 150g
5g
Barley (raw) 100g
8g
Spaghetti/ Macaroni / Fettuccine (cooked, 1 cup) 150g
7.5g
Cereal
Weetbix (2 biscuits) 30g
4g
Sultana bran (1cup) 48g
4.5g
Nutrigrain (1 cup) 40g
9g
Muesli (untoasted, 1/2 cup) 45g
5g
Rolled oats (raw, 1/4 cup) 30g
0.5g
Nuts and Seeds
Almonds (25-30 nuts) 30g
6g
Cashews (12-16 nuts) 30g
6g
Pine nuts / macadamia 30g
4g
Peanuts 30g
7g
Linseed (2 tbsp) 25g
8g
Pumpkin seeds (3tbsp) 30g
7g
Lentils, Beans and Peas
Lentils (raw) 100g
29g
Chickpeas (raw) 100g
20g
Soy beans (cooked, 1/2 cup) 100g
16g
Baked beans (1/2 large can) 210g
9.5g
Baked beans (large can) 420g
19g
Bean salad (1/2 cup) 120g
12g
Fruits and Vegetables
Fruit, per serve
0.5 - 2.0 g
Mixed vegetables (frozen 1/2 cup)
2.5g
Side salad (average)
0.5g
Brussel Sprouts (4-5 medium) 120g
4g
Peas, fresh (3/4 Cup) 100g
5.5g
Potato (medium)
3g
Tufu and Tempeh
Tofu (firm, raw) 100g
12g
Tempeh (1 piece) 85g
16g
Miso (1/2 cup) 140g
16g
[size=-1]Source: Allan Borushek's Pocket Calorie Fat and Carbohydrate Counter, 2006.
Once you have determined how much protein you need, the above table can help you to create a diet that contains high protein foods to assist you to meet your daily requirements.
It should be noted that whilst the foods above generally contain high amounts of protein, a number of them also contain a high percentage of saturated fat (eg full cream milk, cheddar cheese, bacon etc) and therefore these foods should only be consumed in modest amounts to prevent complications associated with rising cholesterol and heart disease.
In the past, athletes and bodybuilders were encouraged to eat a large portion of dairy products as they contain whey protein, which is arguably one of the best sources of protein for muscle growth. Additionally because dairy products are typically high in calories they can assist athletes to gain weight and / or assist weight maintenance.
Whilst dairy products can assist in both muscle growth and weight gain, full cream dairy products are also high in saturated fat. Diets high in full cream dairy products have been associated with a significant increase in blood lipids and in particular LDL (bad) cholesterol and triglycerides. A diet high in saturated fat also makes athletes feel sluggish, reducing the quality of their training sessions. To overcome this, all athletes (and the adult population in general) should switch to low fat dairy products, which contain a higher protein content and less fat. Additionally lean cuts of meat (either fat removed or sources of game meat)are also recommended for the same reason (reducing saturated fat).
This is not to say that all fat should be removed from high protein foods, eating oily fish for example should be encouraged as the omega 3 fatty acids found in fish are an important nutrient that reduces inflammation, assists recovery and aids muscle growth. For more information refer to the article on foods for muscle growth.
High Protein Foods for VegetariansIn the above table there are a number of vegetarian food sources of protein. Whilst there are some high protein foods that are plant based (in particular legumes such as peanuts, lentils, beans and chickpeas), proteins found in plant foods are generally not as complete as those found in animal foods such as meat and dairy. Therefore as a general rule vegetarians are encouraged to eat greater amounts of foods that contain plant proteins to ensure that the meet their body's structural requirements. Additionally given that soy is considered the most complete of the plant based proteins, vegetarians should consume soy based products on a regular basis.


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