It is not possible to be a bodybuilder and not go for chicken and egg protein for muscle building. Of course, the cooking method of this versatile food should be such that its protein is completely preserved. Choosing the high-protein part of the chicken is another point that you must pay attention to as an athlete.
In this article about vitamin, we will discuss the topic of chicken protein and answer your various questions regarding this special food item.
What are the characteristics of chicken protein?
Chicken protein is natural and available, but it is better to take a look at the biological and nutritional value of this material before choosing. By biological value, we mean the adaptation of the body to the consumed protein. The higher the biological value of protein, the more the body benefits from it. In terms of nutritional value, chicken is considered a complete protein. Several very good features of chicken protein are as follows.
- Suitable and useful for everyone: This type of protein is suitable and useful for all people. For example, due to the presence of lactose, whey protein may cause some people to be allergic, but fortunately, chicken does not have this problem.
- low fat: Compared to the nutrients and protein it contains, it contains little fat and this is very important.
- has Essential amino acid: Chicken protein contains all the essential amino acids that the body cannot produce and must only be received and absorbed through food.
- Low calorie: Chicken protein has relatively fewer calories than other animal proteins. This issue is of great importance to athletes and fitness fans.
- Rich in vitamins and minerals: Chicken protein contains vitamin B6, vitamin B12, zinc, selenium and phosphorus, which are necessary and important for the general health of the body.
- Iron: One of the food sources rich in iron is chicken. Consuming this protein can prevent anemia and strengthen red blood cells in the body.
- Easy and fast digestion: Chicken protein is easily digested and absorbed by the body, so this food is a good choice for everyone, even those with digestive problems.
- Feeling full for a long time: Chicken protein increases the feeling of satiety; As a result, you will not go for high-calorie and fatty foods after eating it.
How much protein does each kilo of chicken have?
On average, every 100 grams of raw, skinless chicken breast has 31 grams of protein. With this calculation, one kilo of chicken can have 310 grams of calories; But it is not like this. Because different parts of chicken have different protein. Approximately one kilo of chicken has less than 300 grams of protein.
How much protein is in different parts of chicken?
As we said, the amount of protein in different parts of chicken is different. Now we want to tell you approximately how much protein is in each part of the chicken. So that you can go to this delicious food more consciously and make the best choice.
Chicken breast protein: (31 grams)
One of the popular proteins of athletes and especially bodybuilders is chicken breast. Not only does it help build muscle; But it will be great for those who are looking for weight loss and slimming along with a professional diet.
100 grams of cooked skinless chicken breast has 31 grams of protein. Also, consuming 100 grams of it provides 165 calories to the body. It goes without saying that about 80% of your calorie intake comes from protein and the other 20% comes from fat.
Chicken thigh protein: (26 grams)
Chicken thigh is one of the most requested dishes in restaurants and caterings because it is soft, delicious and delicious. A 100-gram piece of cooked thigh, skinless and boneless, contains 26 grams of protein.
In terms of calories, every 100 grams of it has 210 calories. 53% of its total calories come from protein and 47% from fat.
Calories aside, there's something very interesting about the difference between these portions. If you look carefully, the thigh has darker meat than the chicken breast. Why?!
This is due to the greater mobility of the thigh during the chicken's life and existence myoglobin It is inside the thighs. Myoglobin has the task of supplying oxygen to the thigh and makes that part darker. Maybe the tastier chicken thigh is because of these myoglobins!
Chicken shoulder protein: (28 grams)
The chicken leg consists of two parts, thigh and shoulder, or the lowest part of the chicken leg. Every 100 grams of shoulder has 28 grams of protein.
The calories you get by eating shoulder is 172 calories per 100 grams. 70% of these calories are absorbed by your body through protein and 30% through fat.
Of course, it goes without saying that most people prefer to eat the shoulder with the skin. If you don't take the scapula skin, each scapula has 112 calories, 53% of which are absorbed by the body through protein and 47% through fat.
Chicken wing protein: (6.5 grams)
Chicken wing protein is equal to 6.5 grams per 100 grams of wings.
The amount of calories you get after eating 100 grams of wings is equal to 203 calories. 64% of its calories come from protein and 36% from fat.
The wing is like the shoulder and most people prefer to eat it with the skin on. A wing with skin has 99 calories, 39% of which comes from protein and 61% from fat in the wing.
Chicken leg protein: (5.5 grams)
Is the percentage of chicken protein in chicken feet impressive? Maybe you don't expect anything special from chicken feet! But it is interesting to know that chicken leg consists of about 61% fat and 49% protein.
Which part of the chicken brings you closer to your goal?
Which part of the chicken you eat depends entirely on your goal; For example, if your goal is fitness and muscle building, we suggest using chicken breast. Below we introduced the goals and their appropriate part.
In order to reach your goal completely guaranteed and in principle, be sure to receive a sports diet plan and a basic bodybuilding program under the supervision of experts.
- Fitness and muscle building: Chicken breast
- Slimming and weight loss: Chicken breast
- Weight gain and bulking: shoulder and wing
- Muscle preservation and faster recovery after exercise: Chicken breast
Does the method of cooking chicken have an effect on the protein received from it?
It might be interesting for you too, but the cooking method has a great effect on preserving the nutrients of the chicken. For example, if you fry chicken, the protein tissues will be destroyed and a large amount of it will not be absorbed by your body.
The best cooking method to absorb the maximum chicken protein is to boil it. After boiling, grilling or steaming are also effective ways to preserve chicken protein.
final word
Chicken is an integral part of all diet plans. In this article, we talked about chicken protein and the amount of protein in its different parts. We also introduced the best method of cooking chicken to preserve its proteins.
Source: healthline
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