Today I pass a table with the main protein foods.

Food of animal origin:
Foods
animal protein per 100 g
Energy per 100 g
Chicken meat
32.8 g
148 calories
Beef
26.4 g
163 calories
Cheese
26 g
316 calories
Grilled salmon
23.8 g
308 calories
hake
19.2 g
109 calories
Egg
13 g
149 calories
Yogurt
4.1 g
54 calories
Milk
3.3 g
47 calories
Plant foods:
Foods
vegetable protein per 100 g
Energy per 100 g
Soy
12.5 g
140 calories
quinoa
12.0 g
335 calories
Buckwheat
11.0 g
366 calories
Millet
11.8 g
360 calories
lentils
9.1 g
108 calories
tofu
8.5 g
76 calories
Bean
6.6 g
91 calories
Peas
6.2 g
63 calories
Cooked rice
2.5 g
127 calories

A basic principle of weight gain or weight loss, regardless of gains in muscle mass or fat loss, for a person to gain or lose weight, it must be based on the calorie amount consumed, for example, the average consumption daily calories for an adult human will is 2,000 kcal (kilocalories) and a high performance athlete, as a powerlifting or bodybuilding, these individuals tend to eat certain 4.000kcal will 7.000kcal. From this principle, we can get an idea of ​​caloric intake should we use, in the case here, in bodybuilding. So if you are in off (bulking) you will eat a calorie amount above average, in order to increase your body weight, and otherwise to apply to cases of cutting, where the goal is to dry, fat loss, who consequently will decrease your caloric intake along.

Difference of animal protein to vegetable protein

Proteins are essential for the formation of muscles, enzymes, antibodies and cells such as leukocytes (white blood cells), hormones and assist in the healing process of tissues and are involved in the overall operation of our organism. Proteins are macronutrients (as well as carbohydrates and lipids) that are essential for the organism.
Amino acids are the building blocks of proteins and there are a total of about 20 amino acids, and those not synthesized naturally in adequate quantity and proportions of the body are regarded as essential amino acids and must therefore be present in the feed.
The difference between the proteins found in these foods are animal protein has (in larger amounts) 8 essential amino acid which the body is unable to produce, they are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Now. The plant foods are deficient in one or more essential amino acids and must therefore be consumed from cereals and legumes combinations. The vegetable proteins are of low biological value, ie, are not sufficient to meet bodily needs, since all have the lack of at least one essential amino acid, so it is recommended animal protein for bodybuilders.

I will mention the role of some amino acids, see the importance of consuming them:

•  Aspartic acid: Helps the body in the elimination of ammonia, as well as in the central nervous system protection.
• Glutamic acid: This is the main brain fuel. this aa-is considered as largely responsible for the proper functioning of the brain.
• Alanine: It is used as a precursor source of pantothenic acid.
• Arginine: Assists in the normal functioning of the pituitary gland. It is also used in the general detoxification of the body. Form collagen in a large proportion.
• BCAA: This is a complex involving three amino acids, they are leucine, isoleucine and valine. They are essential for the production of body weight, being constantly used as a supply for high performance athletes.
• CYSTEINE: Represents a major sulfur source for the organism. Helps in detoxifying the body and acts on the immune system. It is also involved in the growth of hair, nails and skin regeneration.
• Phenylalanine: It acts on the thyroid and the functioning of blood vessels. It presents important antidepressant effect, as well as mood and attention.
• GLYCINE: It is the simplest amino acid, structurally. It operates in the functioning of the nervous system and muscle tissues.
• ISOLEUCINE: It is important for the functioning of the immune system.
• LEUCINE: is directly involved in gain and weight loss.
• LYSINE: is involved in the body's immune system; It is important for the production of white blood cells.
• METHIONINE: Assists in maintaining the liver and kidneys, as well as in controlling cholesterol. It is also involved in skin coloration.
• THREONINE: Works in the prevention of various intestinal disorders.
• TRYPTOPHAN: cerebrally is used in the production of serotonin, co-involvement of B complex vitamins

WE ARE NERDA, WE ARE BODYBUILDERS!