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Anyone who pays attention to a healthy, well-balanced diet that also takes a close look at the protein content of the food on his meal plan.

Athletes, especially, pay attention meticulously on the consumption of protein supplier. Finally, the body should be supported in its work in the best possible way.

Eggs are among the probably the most obvious sources of Protein. With almost 6 grams of protein per large Egg can be the content truly see. To 100 grams of the are expected to at least about 13 grams.

But, compared with the protein content of other foods, the Hüherei suddenly quite pale, even vegetable sources of protein can depend on the Egg effortlessly.

1. Pumpkin seeds – 24 grams per 100 grams of

No matter whether raw or roasted pumpkin seeds can Refine some of the dish tasty. And the body with plenty of good nutrients supply.

To 100 grams of the cores around 19 grams of fat in addition to 24 grams of Protein, however, and thus quite a lot of calories.

The best are pumpkin seeds, therefore, be quite economical to salads or soups, or a hand in between, treat yourself fully as a little power snack.

2. Hemp seeds – 37 grams per 100 grams of

Hemp seeds not only with plenty of protein, but turn out on closer inspection as a true Allround-Talent.

They provide important amino acids, Omega-3 and -6 fatty acids, as well as all sorts of minerals such as Calcium, potassium, Magnesium, sulphur and iron.

Into the Porridge, mixed or yogurt sprinkled hemp seeds help the body so a truly perfect way to Start the day.

3. Peanuts – 25 grams per 100 grams of

Peanuts but also peanut butter true power packages, in terms of their protein content. Approximately 25 grams of Protein can provide 100 grams of the small nuts. The perfect athlete snack so!

Important: Always use the raw, unsalted variant to choose – otherwise, the about inferior ingredients prevail in the end.

4. Seitan – 29 grams per 100 grams of

Seitan is like Tofu, especially in a plant-based diet. However, the nutritional values should also convince all the meat eaters: A very high protein content and little fat.

The only disadvantage is that The biological value of the Protein (how well the protein absorbed by the body) is not as high as for example in the Tofu. Cleverly combined, such as with soy sauce, is improved this value, however, quickly.

5. Almonds – 20 grams per 100 grams of

Almonds have proven to be a reliable small slimming helper. This is due to their high protein content.

Generally speaking, the nutritional values of almond really see: dietary fibre, minerals, vitamins B, E and Beta-carotene, folic acid, and Omega-3 fatty acids together add up to a decent nutrient profile.

Little tip: Almond butter provides the same ingredients and Benefits – perfect as a Topping for sugar-free cakes or Porridge.

6. Soy flakes – 40,6 grams per 100 grams of

In the case of Vegans also quite large in the course of soy flake. Around 40 grams of protein on 100 grams of the soy product announcement, and many a sportsman’s heart beat faster.

Ideally, the flakes to make muesli, yogurt or warm oatmeal.

By the way: The soy for these products comes not from ask-growing areas in Brazil, but from biological cultivations in Europe.

7. Chia seeds – 21 grams per 100 grams of

Chia seeds have it truly in the small grain is not in vain to the Superfoods. Thanks to the high protein content, the seeds are great as a vegetable protein source.

By the way, you contain the bones important Calcium, Magnesium and phosphorus, and provide the body with a considerable quantity of fiber.

How about a Chia Pudding for Breakfast?

Recipe: Chia Pudding with walnuts

8. Parmesan – 38 grams per 100 grams of

This delicious cheese is not only a 1a supplier of Protein, it also comes with a good Dose of calcium.

With "nur" 32 to 35 grams of fat in 100 grams of cheese also has a lower fat content than many other varieties. Due to its high salt content, you should not overdo it with the consumption anyway.

9. Piece of cheese – 30 grams per 100 grams of

And even a cheese can convince with its nutrient profile consistently: Harzer cheese comes on 100 grams, with 30 grams of protein and hardly any fat.

The protein also has a high value; thus the human body very well received. Ideal for all athletes who want to give your muscles a boost of energy.

10. Cottage cheese – a 13.3 grams per 100 grams of

Körninger fresh cheese appears at first quite plain, in truth, he has, however, it is quite beautiful in itself.

In addition to the ordinary load of Protein cottage cheese per 100 grams of also 95 mg of calcium.

The best of the cheese, together with tomatoes, lettuce or cucumber slices as a spread for delicious Bread – ideal as a quick Snack after the workout.

In the gallery:The Top 10 vegan sources of Protein

11. Skimmed quark – 12.2 grams per 100 grams

Under sports, the number 1 non-free: low-fat quark is very low fat and has at the same time, nevertheless, a considerable proportion of proteins.

Due to this low-fat quark supplies the muscles after a good round of Sport not only exemplary, but saturates quickly and is therefore suitable also as a top slimming helper.

12. Saithe – 19,2 grams per 100 grams of

Salmon is not only incredibly tasty, it also supplies the body with many healthy ingredients.

In addition to the abundant protein the fish also have healthy Omega-3 fatty acids, which support the human body in vierlei ways.

13. Chicken breast – 20 grams per 100 grams of

The simplest dish, with the Bodybuilder satisfied? Chicken with rice (and possibly vegetables). No wonder, after all the lean meat is a great supplier of Protein.

Those who opt for the version with the fried skin, it gets a little more fat and calories but also more flavor – on top.

Perfect and delicious Low Carb version:

Recipe: chicken fillet with Zucchini Spaghetti and roasted almonds

14. Tuna to 22.9 grams per 100 grams of

Tuna out of the can is often underestimated. Wrongly, because of the cost-effective fish not only contains the abundant Protein, but also provides the body with healthy Omega-3 fatty acids.

Also, the supplied zinc, Vitamin D and Iodine should not be underestimated. A quick salad or Wrap with tuna as an ingredient is so wrong with never.

15. Shrimp – 18,5 grams per 100 grams of

Shrimp are small animals, should not be underestimated, however. No matter whether frozen or fresh, the protein content is considerable. You can also Shine with a high Iodine content.

Because in 100 grams of shrimp, up to 140 milligrams of cholesterol stuck, should people fat with an elevated blood-level use, however, rather rare on dishes with shrimp.

Cornelia Bertram

*The contribution of “Protein Power: 15 foods that provide more protein than an Egg” is published by FitForFun. Contact with the executives here.