Complete calorie tables for athletes

Any person, one way or another, has been faced with the question of counting calories, proteins, fats and carbohydrates in the food they eat. But why make a list of the foods you eat every day? Why do you need to know food nutritional supplements and have food calorie tables at hand? Where else can you get this information? Let's find out together!

For those who want to have a slim and sculpted figure, a table of calorie content of basic foods is simply necessary. An athletic figure is a set of high-quality muscle mass, which differs significantly in quality from adipose tissue. You can lose weight or gain weight on any diet and see the desired results on the scale, but the reflection in the mirror can only record a deterioration in the quality of your body.

The secret to building good shape is hidden in calories and depends on adequate intake of nutrients for muscle growth and recovery, as well as physical activity.

This article contains complete information about the KBJU of the most commonly consumed products; each table is made for a specific group of food ingredients. All you have to do is correctly calculate the calorie content of your diet and create an appropriate menu.

Vegetables

Vegetables with negative calories

The unusual combination of “negative calories” is due to the fact that foods with a low amount of calories - no more than 30 per hundred grams - during their processing by the body cannot provide even the amount of energy that is spent on digestion. To digest one hundred grams of green salad with a calorie content of 15 kcal, you need to spend an average of 130 kcal. A person receives less energy than he spends.

List of negative calorie vegetables.

1. Cucumbers. You can eat vegetables in any quantity and not be afraid that it will negatively affect your figure. 10-15 calories per hundred grams of product will be burned at the very beginning of food processing. A cucumber consists of 97% water, the rest is only useful vitamins, substances, and fiber.
2. Celery. An excellent addition to vitamin-rich low-calorie salads. One hundred grams of celery contains only 13-16 kcal.
3. Ginger. Ginger's calorie content is not low - 80 kcal per 100 grams. The benefit of the product for weight loss is that when it is consumed, the body produces heat, which means that excess energy is expended.
4. Spinach. 24 kcal per hundred grams is the calorie content of spinach. The vegetable contains folic acid, magnesium, vitamins, and other beneficial substances.
5. Parsley. The figure will be grateful for the consumption of parsley, which contains only 30 kcal per hundred grams. Parsley contains a lot of magnesium, antioxidants, and vitamins.
6. Kelp. Sea kale contains about 50 kcal per hundred grams. It is rich in vitamins and minerals necessary for the body.

All types of salads, cabbage, asparagus, zucchini, tomatoes, and carrots have negative calorie content. There are few calories in radishes, turnips, beets, and onions. The lowest calorie vegetable is cucumber. The highest calorie food is potatoes.

To preserve the beneficial properties of vegetables, it is best to consume foods raw. And calorie content can always be calculated using a table. For example, 100 grams of fresh tomato salad with the addition of a small amount of vegetable oil contains 60-65 kcal. The taste of the salad can be supplemented with garlic and basil.

Fruits and berries

Content of calories, fats, proteins and carbohydrates in products

Calorie content is the amount of energy received by a person as a result of the absorption of a particular product. Each of us has more than once seen on the factory packaging of store-bought products a number that corresponds to the energy value of 100 g of a given product. Anyone can calculate how much energy their body will receive after consuming a certain amount of a product. We present to your attention: Table of calorie content of foods.

MILK AND DAIRY PRODUCTS

FATS, MARGARINE, BUTTER

BREAD AND BAKERY PRODUCTS, FLOUR

GREATS

VEGETABLES

FRUITS AND BERRIES

DRIED FRUITS

LEGUMES

MUSHROOMS

MEAT, BY-PRODUCTS, POULTRY

SAUSAGE AND SAUSAGE PRODUCTS

CANNED MEAT AND SMOKED MEATS

EGGS

FISH AND SEAFOOD

CAVIAR

NUTS

SWEETS

Dried fruits

Protein as the basis of a balanced diet

Proteins for the body are building blocks that participate in the formation of all cells.
They are what make up the skin, hair, nails, cartilage, capillaries, blood vessels, internal organs and muscles, including the most important one - the heart. In addition, these organic compounds are responsible for transporting oxygen and nutrients to organs and tissues, including the brain, produce some hormones and enzymes, and help fight toxins. So the statement that proteins are needed mainly by athletes and those who dream of a pumped-up body is a big misconception. Protein helps control hunger by helping blood sugar slowly rise and fall. This means that protein products are a necessary component of an excess weight loss program without harm to health.

All proteins consist of amino acids, including essential ones, which a person can only obtain from food. If all of them are present in a protein molecule, the protein is considered complete. You can get this protein from animal products: meat, milk, eggs, cheese and fish. Animal protein is digestible by 80%. Slightly less complete and difficult to digest is the vegetable one, which is present in beans, mushrooms, and nuts. Its absorption by the body is 60-80%.

The daily protein requirement for women is 1.3 g per kg of weight, for men – 1.5 g. When engaging in physical activity, this norm increases by 0.2 g.

Unfortunately, proteins are not stored by the body in reserve, unlike carbohydrates or fats, so a person can only receive them with food. Moreover, no more than 30 g is absorbed at one time. With a lack of these organic compounds, the body takes them from the muscles and cells, which is fraught with serious disorders in the internal organs and systems.

Signs of protein deficiency:

• dry skin;
• brittle hair and nails;
• weight loss;
• growth disturbance in children;
• decreased immunity;
• disruption of the thyroid gland, adrenal glands, and sex glands.

Candies, sugar, chocolate, etc.

Types of proteins in the human diet

Proteins can be divided into two large groups: animal and plant origin. They belong to the same class of chemical compounds and generally perform the same functions, but they have a few differences.

Animal proteins

. Their advantage lies in the composition of amino acids - the chains from which the protein molecule is built. Animal products are complete proteins: they contain all the essential amino acids - compounds that the body is unable to produce on its own, but without them it cannot function normally. A conditional disadvantage of animal products is a large amount of fat, which can nullify all efforts to lose weight.

Plant proteins

. The composition of such proteins is poorer, since only soy and quinoa contain essential amino acids. All other plant products lack one or two amino acids from this group, which makes them less preferable in the human diet. But this is only at first glance: with a nutritious and varied diet, this lack of vegetable protein is easily eliminated. The combination of different proteins of plant origin can yield the entire complex of amino acids: both essential and essential. Which products to choose is a matter of personal taste and preference. But losing weight is a process that requires a sufficient amount of energy and strength, so it is important to take into account one more nuance. Plant proteins take longer to break down and require more resources from the body than animal proteins.

Cakes and other confectionery products

What are the dangers of an excess of protein products in the diet?

Of course, high protein foods are indispensable for weight loss. But you can’t rely only on proteins that will build you a beautiful body and keep you healthy. Without enough fat, the breakdown of subcutaneous fat tissue slows down, and without carbohydrates, energy levels decrease so much that progress in losing excess weight is unlikely to please. With an excess of protein in the diet, health suffers even more. Unnecessary protein - which will not be used for the structure of cells and their restoration and will not take part in metabolism - is eliminated from the body through the kidneys. Accordingly, the more protein in the diet, the higher the load on these organs. And if the kidneys do not cope well enough, or there are more proteins than they are able to process, then a condition arises that can be called protein intoxication - poisoning of the body with protein breakdown products.

Bread, bakery products, flour

Cereals

Legumes

Daily norm

Proteins are most actively consumed after physical exercise (to restore muscle cells), as a result of illness, after long-term diets with a pronounced calorie deficit and mono-diets. In such cases, it is recommended to consume protein at the rate of 1-1.5 g per 1 kg of body weight. But if your lifestyle is far from active, and your muscles rest more often than they work, it is recommended to reduce the amount of protein to 0.75 g per 1 kg of body weight. Of course, periodically exceeding or reducing the proportion of proteins in the diet will not cause damage to health and is unlikely to even be noticeable. But long-term experiments with this substance (excessive amounts or severe deficiency) will negatively affect well-being, appearance, and even weight loss progress: in an attempt to cope with protein intoxication or the lack of building material for cells, the body reduces energy consumption and goes into energy saving mode. As a result, subcutaneous fat ceases to participate in energy metabolism, and weakness and increased fatigue do not allow returning to training or conducting it at a sufficiently active level to accelerate the metabolism to normal. But monitoring the amount of protein in your diet is not enough. It is advisable to organize meals so that the menu includes all types of proteins.

Meat, offal, poultry

Sausage and sausage products

Canned meat and smoked meats

Excess fat - what does it affect?

Typical dietary guidelines recommend getting 30-40% of your daily calories in the form of fat¹—however, with a traditional Mediterranean diet, the proportion can rise to 50% while still being within a healthy diet.

But, as in other cases, the type of fat plays a role. The greatest harm comes from saturated animal fats, found in fatty meats, lard, milk, cheese and eggs. Their consumption should not exceed 40% of the total fat intake (and about 15-25% of the calorie content of the entire diet).

In terms of grams, with a norm of 2000 kcal we are talking about 700-800 kcal in the form of all types of fats (75-90 g) and no more than 300-350 kcal in the form of saturated fats (35-45 g) - about 200 g of cheese per day. Exceeding this figure increases the level of triglycerides in the blood and leads to the development of cardiovascular diseases.

// Daily fat intake - divided into types

The most harmful nutrient

If we leave out excess calories (which leads to weight gain regardless of the proportions of dietary fat), excess carbohydrates have the worst effect on health. Moreover, fast carbohydrates in the form of sugar and fructose added to ultra-processed foods - from yoghurts and sweet pastries to ice cream and pizza.

One small slice of cheese pizza provides 20% of your body's saturated fat needs, 25% of your sodium (ie salt) and 10% of your sugar needs. Obviously, we are not talking about an excess of any specific nutrient - but about the dangers of fast food and ulbra-processed foods in general.

// Ultra-processed foods - list

***

If the daily caloric intake remains normal, then the worst effect on your health will be excess sugar (meaning, first of all, added sugar). Next come processed meats and fast food (excess saturated fat, salt and trans fats).

Data sources:

1. “Dietary Guidelines for Americans”, edition 2020-2025, pdf
2. Russians in 2022 exceeded the norm for sugar consumption twice as much, link
3. Recommendations of the Ministry of Health on rational standards of food consumption, link

Fats, margarine, butter

Milk and dairy products

Low-calorie foods containing protein

To lose weight, it is better to choose protein-rich foods from the list of low-calorie and easily digestible foods. In this case, the body will not be burdened with unnecessary tasks, such as the breakdown and absorption of too “heavy” protein foods and dishes, and weight loss will proceed rationally: due to fat deposits, and not the body’s energy resources. Therefore, you should take into account the fat content in a particular product and its calorie content. In the list presented above, the products will change their positions if they are distributed by calorie content (kcal content) per 100 g.

• Beans – 58.
• Whole milk (depending on fat content) – 31-58.
• Egg – 70.
• Tuna – 96.
• Liver – 98-114.
• Salmon – 142.
• Chicken (without skin) – 150.
• Lamb (lean) – 160.
• Turkey – 165.
• Rabbit – 181.
• Beef – 220-270.
• Pork (depending on fat content) – 220-330.
• Chum salmon caviar – 260 Kcal.
• Hard cheese (depending on the variety) – 280-410.
• Goose meat – 319.
• Chickpeas – 364.
• Soybean – 380.
• Almonds – 645.

Protein foods in the list of products for weight loss provide enormous opportunities for choice and room for imagination: a diet for weight loss no longer looks like a painful process that requires heroic volitional efforts. Protein products can be included in a variety of recipes and you can prepare anything you like and what is healthy from them - from soups and main courses to holiday salads and gourmet desserts. And the concept of “dietary” is no longer associated with “bland” and “tasteless.” If you want to diversify your diet and be guaranteed to avoid excess weight gain, you can turn to Herbalife products. The high protein content of protein shakes will keep you feeling full for a long time and help with weight loss. In addition, such mixtures have other advantages:

• contain 30% of the daily value of antioxidants;
• contains 23 essential microelements necessary for the normal functioning of the body;
• 10 flavors will help diversify your diet.

And the special Evening Cocktail formula will protect you from overeating at night. An excellent replacement for a high-calorie dinner, which will fill you up and provide the body with the tocopherol necessary for restful sleep, and will help you gradually lose weight.

Eggs

Fish and seafood

Table of caloric content and composition of products

In order to properly organize your daily diet, you need to know the composition of the products. Amount of calories, proteins, carbohydrates, fats . A proper diet is very important, especially during the period of weight gain and during the drying period.

Igor January 9, 2011

Caviar

Nuts

When we consume any food, we receive energy for the body with it. Proteins, fats and carbohydrates also enter the body. If you monitor your diet and count the calorie content of foods, the used table will be very useful for you.

Proteins, fats and carbohydrates food table will be very useful in counting calories, as well as in maintaining proper nutrition.

Why do you need to count calories?

Counting calories is an important procedure for achieving any goal, be it losing weight, maintaining weight, or gaining muscle mass. If you know your calorie intake and how to calculate your energy intake, you can easily create a menu for the day, including your favorite foods. Having the necessary information from the calorie table, you can vary the number of servings, taking into account the energy cost of any food, and not gain excess weight.

The main task of the calculations made for men and women is to provide the body with the necessary amount of energy for the whole day. Below you will find tables of calorie content of products, which will greatly facilitate the process of calculating KBJU products.