Why Is Protein So Important?
Protein is the main building material of the body. It is needed for muscle growth and repair, hormone production, enzyme synthesis, immune system function, and many other vital functions.
💪 Muscle Building
Protein provides amino acids for building muscle tissue. Without sufficient protein intake, even the most intense workouts will not produce results.
🔥 Satiety
Protein is the most satiating macronutrient. Increasing protein intake in the diet naturally reduces appetite and calorie intake.
🔄 Thermic Effect
The body uses 20–30% of protein calories just to digest them. This means that 100 kcal from protein actually provides only ~70–80 kcal of energy.
📊 Recommended Intake
For athletes: 1.6–2.2 g/kg body weight. For weight loss: 2.0–2.4 g/kg. For muscle growth: 1.8–2.2 g/kg. For normal activity: 0.8–1.0 g/kg.
🥩 Meat Products (100 g raw)
| Product | Protein (g) | Calories | Fat (g) | Protein Quality |
|---|---|---|---|---|
| Chicken breast (skinless) | 23–31 | 110–165 | 1–3 | Excellent |
| Chicken thighs (skinless) | 19–24 | 180–209 | 8–11 | Excellent |
| Turkey breast | 24–29 | 105–135 | 1–2 | Excellent |
| Beef steak (lean) | 21–26 | 170–250 | 5–15 | Excellent |
| Ground beef (10% fat) | 20 | 217 | 15 | Good |
| Pork Loin | 21–27 | 143–242 | 5–14 | Good |
| Lamb (lean) | 20–25 | 194–294 | 8–21 | Good |
| Duck breast | 19–23 | 201–337 | 11–28 | Medium |
🐟 Fish and Seafood (100 g)
| Product | Protein (g) | Calories | Omega-3 | Protein Quality |
|---|---|---|---|---|
| Tuna (fresh) | 24–30 | 130–184 | Intermediate | Excellent |
| Salmon (Atlantic) | 20–25 | 208–231 | High | Excellent |
| Mackerel | 19–24 | 205–262 | High | Excellent |
| Sardines | 21–25 | 208–246 | High | Excellent |
| Cod (white fish) | 18–24 | 82–105 | Low | Good |
| Shrimp | 20–24 | 85–106 | Low | Excellent |
| Mussels | 12–18 | 86–172 | Intermediate | Good |
| Squid | 15–18 | 79–92 | Low | Medium |
🥚 Dairy Products and Eggs
| Product | Serving | Protein (g) | Calories | Notes |
|---|---|---|---|---|
| Egg (Large) | 1 piece (50 g) | 6–7 | 70–78 | Complete protein, all amino acids |
| Egg white | 1 piece (33 g) | 3.6 | 17 | Protein only, fat-free |
| Greek yogurt 0% | 200 g | 20–22 | 114–140 | Excellent choice for weight loss |
| Cottage cheese 9% | 200 g | 28–32 | 206–240 | Slowly absorbed — excellent before bed |
| Cottage cheese 0.5% | 200 g | 30–34 | 124–140 | Lowest in fat |
| Milk 3.2% | 250 ml | 8 | 155 | Casein + whey |
| Kefir | 250 ml | 8–9 | 140 | Probiotics + protein |
| Džiugas cheese (hard) | 30 g | 8–10 | 110–130 | High in fat, in moderation |
| Mozzarella | 100 g | 22 | 280 | Mild flavor |
🌱 Plant-Based Protein Sources
| Product | Serving | Protein (g) | Calories | Amino Acid Profile |
|---|---|---|---|---|
| Tofu (firm) | 100 g | 10–17 | 76–144 | Complete |
| Tempeh | 100 g | 18–20 | 193 | Complete |
| Edamame (soybeans) | 100 g | 11–12 | 121 | Complete |
| Lentils (cooked) | 200 g | 18 | 230 | Incomplete (lacks methionine) |
| Chickpeas (Cooked) | 200 g | 15 | 269 | Incomplete |
| Beans (cooked) | 200 g | 15–17 | 245–260 | Incomplete |
| Quinoa (cooked) | 150 g | 6–7 | 180 | Complete |
| Seitan (wheat protein) | 100 g | 25 | 120 | Lacks lysine |
| Almonds | 30 g | 6 | 173 | Incomplete |
| Peanuts | 30 g | 8 | 170 | Incomplete |
✅ Vegan tip: Combine different plant proteins (e.g., lentils + rice, chickpeas + sesame paste) to obtain a complete amino acid profile. Soy, quinoa, and buckwheat are among the few complete plant proteins.