Top 10 protein-rich foods

What are proteins?

Definition of protein

Proteins are assemblies of amino acids that are essential to our bodies and are involved in structural, muscular, digestive, immune, hormonal and enzymatic functions, etc. (1).

The function of proteins is determined by the way they are assembled. Our bodies contain around 10,000 different types of protein.

Amino acids: the building blocks of proteins

Most of the proteins we obtain from our diet are broken down into amino acids (the building blocks of proteins) by our body, which then uses them to make the proteins it needs.

There are 20 types of amino acids, and our body is only capable of synthesising 11 of them: the other 9, known as essential amino acids, must therefore be provided by proteins in the diet (2).

On average, it is considered that food should provide between 1g and 2g of protein per kilo of body weight per day (3).

Protein and bodybuilding

Proteins are known to be the main building blocks of muscle.

An adult body weighing 70 kg contains an average of 10 kg of protein., with no less than 40% of that amount stored in muscle fibres.

So if you're looking to build muscle mass, it's vital to ensure that your diet is sufficiently rich in protein.

Top 10 foods with the highest protein content: let's see how they stack up!

To help you include enough protein in your diet, here's a ranking of the 10 foods with the highest protein content, from lowest to highest (per 100g of the food concerned):

10) Cottage cheese

A sportsperson's favourite food, cottage cheese is a very good source of animal protein.

With 8g of protein per 100g, this fresh cheese can provide protein at every meal, from breakfast to dinner, including morning and afternoon snacks.

9) Eggs

Eggs are another excellent source of animal protein, as well as being rich in fats, vitamins, minerals, etc.

On average, eggs contain 13.5g of protein per 100g (i.e. an average of 6-8g of protein per egg).

8) Tofu

Tofu is a very good source of vegetable protein.

This 'soya cheese' is made by fermenting soya milk and, depending on the product and manufacturer, contains between 8g and 15g of protein per 100g.

It is a very practical vegan alternative that can be cooked in many different ways.

7) Legumes

Staying with plant proteins, legumes have the particular benefit of providing you with almost all the essential amino acids (which is not the case with all plant proteins).

However, they are generally low in L-methionine, an amino acid found in meat, fish, soya beans and cereals.

The amount of protein varies depending on the variety of legume, but ranges from 20 g to 26 g per 100 g of dried legumes.

6) Oily fish

Mackerel, sardines, tuna, salmon, etc.

As well as being rich in omega-3s, oily fish are abundant sources of animal protein, containing between 21 g and 26 g of protein per 100 g, depending on the season, type of fishing, etc.

5) Beef

Beef remains one of the star foods when it comes to protein. And with good reason: it's muscle!

On average, beef contains 26g of protein per 100g.

As well as animal proteins, beef also provides a lot of haem iron, which is easily absorbed by the body, and vitamin B12.

4) Poultry

Poultry is the meat with the highest animal protein content.

This includes guinea fowl (between 21 and 25g of protein per 100g), chicken (27g of protein per 100g) and especially turkey (29g of protein per 100g), all of which are very popular with bodybuilders.

3) Parmesan cheese

Hard cheeses generally contain a significant amount of animal protein.

But in the case of Parmesan, the scores are smashed: it contains an average of 36g of protein per 100g!

That's enough to make you want to concoct a salad of pulses, cereals, roast turkey breast and Parmesan...

2) Dried salt cod

The unexpected star of protein-rich foods is dried salt cod!

Very rarely eaten and relatively unloved, it nevertheless contains an average of over 45g of protein per 100g!

The best way to get the most out of it is to put it on a hot grill to desalinate it.

1) Whey protein

There is, however, one foodstuff that dethrones all others in terms of protein content: whey, the protein powder derived from milk.

The flagship food for sportspeople, whey can contain around 90% protein, with 100g of quality whey providing around 90g of protein. It is generally recommended to consume around 30g of a quality whey product per day, which provides around 27g of protein. This is enough to easily supplement your daily protein intake, particularly when building muscle mass (4).

For intact, undenatured amino acids, choose a native whey, i.e. one made directly from milk and not from by-products of the cheese industry like ordinary whey.

If possible, opt for a native whey isolate, as this form is purified to eliminate virtually all fats, carbohydrates and lactose. It also guarantees a very high protein concentration and reduces the risk of digestive problems.

Ideally, buy a native whey isolate with no added flavouring, colouring, sugar or sweeteners, rich in BCAAs and minerals (this is the case with Native Whey Protein Isolate, with 92% protein).

2 additional food supplements for mass gain

If you're looking to build muscle mass, you can also supplement your diet with 2 food supplements that are particularly suitable for athletes and bodybuilders:

• creatine: an amino acid derivative produced naturally by the body, which helps to regenerate ATP, the source of energy for muscles. Supplementing with creatine helps you to increase your physical performance during short-duration, high-intensity exercise (for example, with 3-Creatine) (5);
• BCAAs: 3 branched-chain amino acids (leucine, isoleucine and valine) that account for 30 to 35% of the amino acids that make up muscles. Take a BCAA supplement to rapidly increase your intake (with BCAA's) (6).

Protein intake: a few more reminders

The nutritional values of foods may vary slightly depending on the brand and preparation method.

Despite your desire to increase your protein intake, make sure you maintain a balanced diet: protein is important, but don't neglect the other macronutrients. Carbohydrates and fats are essential for providing energy and supporting your vital functions.

Fill up on micronutrients too, including vitamins (vitamin D with Vitamin D3 5000 IU, vitamin C with Liposomal Vitamin C, etc.) and minerals (magnesium with Magnesium Malate, zinc with Zinc Orotate, etc.), which are essential for your body's transformations and for maintaining your health.