The Most PROTEIN Rich Foods You Can Eat - バイリンガル字幕
This video is all about the most protein dense foods we can eat from the grocery store and protein
goals has been a real big thing online the last year.
I've noticed people have a goal of a hundred grams of protein a which I think is really good for many reasons but even more important now
because studies have shown that we can actually digest and use up to 100 grams of protein per serving.
Back in my day, in the old days, we thought it was capped out around 30.
It's actually 100 grams.
So what are the most protein dense foods we can eat?
Well, we're gonna talk about chicken, meat, seafood, snacks, dairy, all that stuff.
Let's start here at Chicken.
I have chicken food.
thighs and I have chicken breasts here.
Now while I personally like chicken thighs over breasts,
the reason why I like it actually makes it slightly inferior for protein and it's a little more fat.
So a three-ounce portion of chicken breasts, the leaner meat will have 26 grams of protein.
a three ounce portion of chicken thighs will have 21 grams of protein.
Both are great but fat kind of replaces some protein.
If something has more marbling more fat, it's gonna take the room of protein.
So if you want the most protein dense food, you want chicken breast.
That said, three ounces is still relatively of these small, I can easily crush six to nine ounces.
And we're talking what?
40 60 grams of protein, which is absolutely amazing.
So either one, in my opinion, is a great source.
If you just want the most bang for your protein buck, you're gonna wanna go for chicken breasts.
Now, let's talk about beef.
Beef.
It's what's for dinner for me, probably four days a week.
I to steak every night.
I absolutely love it.
And actually, if you want to save money, one of the more budget economical cuts tends to be one of the highest protein cuts here.
It might not be the exact match, but the high knee.
The butt is one of the cuts that has the highest amount of protein.
Actually, it's going to the top round.
This is technically the bottom round, but really close proximity.
It's the lower tuckus versus the higher tuckus,
but you're talking about a four-ounce portion having about 27 grams of protein, which is more than ground beef.
which is more than a filet mignon.
It's just a tougher cut of meat, whether it's bottom round, top round, top butt, bottom butt.
So it's something I would probably put in the pressure cooker or slow cooker and let it go all day long, but it's economical.
This is grass-fed here.
It's 10.75 a pound, but you can find top round at pretty much any grocery store.
doesn't have to be grass fed per se and it's gonna be a good budget cut.
Now, if you want something quick that gets your protein, it'd be ground beef.
And remember what I said earlier about chicken thighs versus chicken breast?
The more fat something has, the more flavor it's gonna have, which is why I like it.
But the less protein it's gonna have because that fat is pushing out a lot.
little bit of the volume where the protein would be,
which is why if you get something like 93.7, meaning it's 93% beef, 7% fat, and who's on sale?
I love the stickers, right?
Stickers mean they're getting close to their best buy date.
They're not expiration dates and that date,
whatever it is,
which would be the 24th
of August you have two days after that either cook it or freeze it always look for the sticker
I believe it's orange at Walmart but one four ounce serving of this will have 24 grams of protein
so only three grams less per serving than the bottom or top round but way easier to turn into a burger
or crumble it or make Salisbury steak.
I personally like 80-20, which has more fat, because I love fat, fat is flavor, but it's going to have less protein.
And then if you want a traditional cut and you're a baller or something,
a mignon, a 4-ounce cut is going to have 24 grams of protein too.
Why?
Why?
Because filet tends to be a leaner cut of meat compared to like...
fatty, strip steak or ribeye.
Less fat, more protein, four ounces, 24 grams of protein, absolutely lovely.
So whether it's an expensive steak, relatively inexpensive ground beef that's lean or the butt steak, you're getting your protein.
We will take a very quick break for the video to give some love to the sponsor.
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Everyday Dose Desert, right?
You love it.
I'm going to show you two dairy products that have unbelievable sources of protein.
And this is something my grandma used to love back in the day in the middle of her cantaloupe and it's kind of cheese.
On the last year, it's had a huge comeback on social media and I can get behind that for a couple of reasons.
well.
14 grams of protein in only a half a cup serving.
Oh my gosh, it's incredibly protein dense.
And when you have good quality organic dairy that has a little bit of fat four and a half grams with the protein,
you also satiate your hunger.
I satiety is a big thing we need to be focusing on too.
This is fantastic stuff.
You eat it as is.
People turn it into sauces.
I absolutely love it.
And because it's from cow's milk.
It's a hundred.
available.
Something we're not going to talk about in this video, though, when you start going to plant base sources of protein, the bioavailability comes down.
So if something says it's 20 grams of protein, excuse us?
No, no, go ahead.
We're in your way.
If something says it has 20 grams of protein,
but it's made of like brown rice protein,
your body can only only yet about 12 or grams of protein out of that with cow's milk you
are getting a hundred percent bioavailability let's get out of this link or holding up
traffic for yogurt you always want to get Greek style yogurt and I'll tell you why
when you compare it to regular yogurt not saying this yogurt's bad per se but is strained.
When you strain yogurt, you up the protein count and you lower the natural sugar.
So let's just show serving for serving here.
That's kind of hard to do.
This is two-thirds a cup, this is three-quarters a cup.
So-quarters of a cup?
No, no, I can find it better.
I can find it better.
We to do apples to apples.
My accounting department's taking the day off here.
Here we go.
Let's try this one.
And I want to do too much math today.
Here we go, three quarters of a cup of regular, unstrained yogurt, only has six grams of protein.
Three quarters of a cup of strained Greek style yogurt.
Holy cow, 16 grams of protein.
That's way more protein.
Why?
Because that straining process really intensifies the protein.
And this has eight grams of natural sugar.
This only has four grams of natural sugar.
That straining process is doing us a twofold bonus, right?
We're lowering the natural sugar.
We're upping the natural protein.
You're winning and you're getting a little bit of that.
fat to satiate your hunger.
So it's Greek style, whole milk yogurt, or whole milk cottage cheese, protein, hans and frans, pulp, you wop.
The section here is awesome for getting your protein on the go and fun fact.
Any time I leave the house for a long time,
like we're going to film,
I always put a couple of beef sticks in my bag here but this one is like the only bobby approved teriyaki one in the market
it's from paleo valley but be careful when you're buying these beef sticks because if you get
flavored ones like this teriyaki that one doesn't have any cane sugar this one has five grams of
cane sugar that you don't want and there's a lot of brands we've seen here are many times.
Chomps, beef sticks are great.
The original country archer looks like these crave or 100% grass fed.
But remember what I said earlier about leaner cuts having more protein?
Well...
These are one of my favorite things actually,
so epic,
what is wrong with me,
Epic makes these beef bars and they're not like hard,
like jerky,
they have a really nice soft bite but let's just compare the beef one to the venison one,
venison is a very lean cut of meat making it hard to like cook but putting in a bar is a great idea.
12 grams of protein compared to 8 grams.
You have 50% more protein in the venison bar.
And oh, by the way, BOGO, buy one, get one free here through, what does that say, 827?
So that's a good amount of time there.
And just to check the ingredients here, it's venison salt, water, and salt.
onion, garlic, celery powder.
That is awesome.
Either one is good.
8 grams of protein is nice,
but 12 grams of protein and a bogo, you get your protein fix on the go and you don't get weak or too hungry.
There it is.
Fresh tuna is the king of the ocean when it comes to protein.
More than salmon, more than cod.
But there is a problem,
because fresh tuna is a large fish,
think think They generally are higher in mercury, which is a bummer because it's also the highest in protein.
But there is a way around that, and it's not at the fish-monger counter, it's actually in the middle isles.
You get a smaller, tuna.
So in the canned section here,
you can get skipjack, you can get chunk light, and those still pack a protein punch, but they're smaller fish.
Smaller fish have less mercury, but there is a slight trade-off and it comes in the tuna of the amount of protein.
So this serving of skipjack,
small tuna,
has 20 grams of protein for three ounces but if you go to the albacore or the yellow
fan which is the larger fish slightly higher mercury risk you have 26 grams
of protein and 22 grams of protein respectively so yes you do get a higher
protein punch with those but I'd rather take a slightly less approach to the amount of protein,
they get the smaller, which is always skip, jack, or chunk light.
Less mercury.
Still though, 20 grams of protein and three ounces and one tin is five ounces.
So this one tin, which I actually made, um, tuna salad two days ago, has 30 grams of protein.
I would call five ounces one serving.
30 grams of protein in one tin,
which is incredibly economical compared to the more expensive,
fresh, large-cut sattuna that have more mercury and, yes, more protein, which I don't quite want.
This is what you want canned chunk light or skipjack.
That's the way to go.
Eggs, an incredible source of protein and fats and vitamins and minerals and this is my favorite brand one large egg
has 6 grams of protein but equally important in my opinion is 5 grams of fat too because
what happens when you combine protein and fat it really satiates your hunger a long time which is why.
So many people will get egg whites like my aunt and Carol.
She loves to get egg white omelets out and about.
And yeah, you're getting a good amount of protein in there.
Actually, 60% of the protein in the egg is in the egg white.
So over 50%.
But you're stripping yourself of what lives in the egg yolk, which is.
There's really good fats and vitamins and minerals and amino acids and stuff like that.
So you don't want to just get the egg white in my opinion.
You want the whole egg and the little onion that we're just talking about how even two eggs in the morning is not enough.
Like I like three, I like three hard boiled eggs with a little bit of olive oil and salt and pepper.
But I'm I'm sure.
It's a great source of protein, but do yourself a favor.
Get the whole egg so you get all of the good fats, all of the good vitamins, and the protein combined together.
Strong like bull.
So that is it friends for the most protein-dense foods at the grocery store.
And I said in the beginning, we're starting to learn now that our bodies can actually metabolize and use.
A lot more protein than we thought we used to be able to.
30 grams back in the day is what we thought.
But it's actually up to 100 grams specifically post workout.
So grab the lean chicken or the lean beef or the beef sticks or that protein rich Greek yogurt or cottage cheese.
It's all so good and good for you.
I just like to pair my protein with a little bit of good, healthy fats to satiate my hunger too.
But that is it for my favorite place, the grocery store.
I'm going to do some shopping because there's a bo-go sale going on right now at Sprouts.
And actually, I'm going to make a video too and post that tomorrow.
So that is it.
But I will leave you like I always do.
Hashtag keep on cooking.
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