Nutritional value of athletes
A bodybuilder and chicken breast are an inseparable tandem. Bodybuilders and supporters of a healthy diet are well aware of the high protein content of chicken breast, which is why they so value its properties and richness in amino acids and protein compounds. In addition to protein, a wide range of vitamins, minerals and microelements is also of great value.
In bodybuilding, protein is used from natural products, and nutritional supplements with a large number of amino acids are also popular. Whichever source is preferred, protein products help increase the number of muscle fibers and make them better quality.
Proteins as the basis for growth and vital activity
Eating protein is the main way to obtain amino acids important for life. During the digestion process, foreign proteins are destroyed, after which they enter the acidic gastric environment, and are then exposed to enzymes. Proteins are broken down into amino acids: some of them are used to support the synthesis of their own molecules, and the rest, under the influence of chemical reactions, are broken down into glucose, which is an energy source.
Proteins play an important role in the full functioning of cells and the body as a whole. With their help, the main functions are performed:
- transport;
- motor;
- receptor;
- protective;
- signal;
- regulatory;
- enzymatic.
BJU content per 100 grams of chicken fillet
Chicken fillet is a dietary product. Knowing how much protein is in the breast, you can easily calculate the required amount of product in grams and add it to your diet. The body's daily protein requirement is 80 grams.
To obtain the daily protein requirement, you need to consume about 300 grams of boiled chicken, which is recommended to be divided into several meals. The peculiarity of white meat is its fast and good absorption and versatility when maintaining a diet of any nature.
So, how much protein is contained in chicken breast fillet per 100 grams of product? Let's look at several cooking options as an example:
| Cooking method | Proteins, g | Fats, g | Carbohydrates, g |
| Raw | 23,6 | 1,9 | 0,4 |
| Boiled | 27,6 | 1,8 | 0,5 |
| For a couple | 23,6 | 1,9 | 0,1 |
| Fried | 25,2 | 7,8 | 1,3 |
| Baked | 24,8 | 1,6 | 0,4 |
| Grill | 19 | 7,1 | 4,1 |
| Smoked | 18 | 5 | 0,1 |
As you already understand, the final amount of protein in a chicken breast depends on the method of preparing the poultry meat. During heat treatment, meat loses about 20% of water, so from 100 g of product the output will be about 75-80 grams. Boiled chicken contains more grams of protein because... loses his weight.
In any case, 100 grams of chicken breast is a storehouse of protein, no matter how long it takes to cook.
BJU in other parts of the chicken
To diversify the menu, you need to include all parts of the bird in your nutrition program. The thigh and drumstick contain more fat, which means their nutritional value is higher.
Be sure to read: Horse meat: benefits and harms, calorie content per 100 grams, how to cook correctly, is horse sausage healthy?
Chicken thigh
Depending on the method of heat treatment, it contains from 180 to 230 kcal, and the KBJU of a thigh baked with skin in foil is distributed as follows - 227/20/15/1.8 g per 100 g.
Chicken drumstick
Less caloric than thigh due to the large number of muscle fibers. A leg baked in the oven has the following KBJU indicators - 174/20/10/0.7 g per 100 g.
Chicken wing
This part of the bird contains little meat, it is difficult to remove the skin from the wing, so the caloric content and fat content of the wing is higher than other parts:
| Wings | Calorie content, kcal | Proteins, g | Fats, g | Carbohydrates, g |
| Baked in the oven | 249 | 21 | 16 | 4 |
| Smoked | 301 | 23 | 23 | 0.3 |
| Fried | 267 | 21 | 18 | 7 |
Those who are planning a diet for weight loss should not include wings in the menu; it is better to choose a more dietary product.
Calories and vitamins
The calorie content in raw skinless chicken breast is no more than 113 kcal per 100 grams of product. As with the protein content of chicken, calorie content depends on the method of preparing the fillet:
- boiled – 137 kcal;
- steamed – 113 kcal;
- fried – 161.8 kcal;
- baked – 119.3 kcal;
- grill – 166 kcal;
- smoked – 117 kcal.
Composition of meat elements in percentage:
Ready-made chicken dishes can be not only aromatic and tasty. They also contain a number of elements important for the body, B vitamins and more:
| Vitamins | Content in mg | Daily requirement in % |
| A1 | 0,073 | 7 |
| B1 | 0,06 | 4,5 |
| B2 | 0,8 | 4,3 |
| B4 | 74 | 14 |
| B5 | 0,85 | 10 |
| B6 | 0,42 | 23 |
| B9 | 0,0043 | 1,2 |
| B12 | 0,00062 | 0,25 |
| C | 1,85 | 3,2 |
| E | 0,19 | 1,5 |
| H | 0,009 | 21 |
| PP | 11,5 | 54,3 |
*Nutrients are indicated per 100 g of white meat.
In addition to the complex of vitamins, the composition includes minerals: magnesium 84.9 mg, sodium 62.3 mg, phosphorus 172.5 mg, chlorine 75.8 mg, calcium 9.4 mg and potassium 295 mg. And a number of microelements:
| Microelements | Content | Daily requirement in % |
| Iron | 1.81 mg | 9,3 |
| Iodine | 6.89 mcg | 4,7 |
| Cobalt | 13 mcg | 118 |
| Manganese | 0.03 mcg | 1,3 |
| Copper | 74 mcg | 8,3 |
| Fluorine | 0.13 mg | 8,5 |
| Chromium | 8.49 mcg | 19,2 |
| Zinc | 1.51 mcg | 16,8 |
Compound
Chicken breast has the following digital content of nutritional ingredients and nutrients:
- Proteins – 23 g
- Fats – 0.5 g
- Carbohydrates – 0.4 g
- Calorie content – 110 kcal
- Vitamins – A, C, H, PP, group B
- Minerals – sodium, magnesium, iron, potassium, sulfur, cobalt, copper, selenium and others
Why, when talking about protein, is the emphasis placed on the finished product? Because there is slightly less protein in the raw product - about 23 g per 100 g. During the heat treatment, the amount of water decreases slightly, but the amount of protein remains unchanged, respectively, the percentage in the finished meat increases.
It should also be noted that chicken breast protein is easily digestible.
What part of chicken should you eat for maximum benefits?
Chicken is considered a popular ingredient in dishes around the world and comes in various parts: breast, drumsticks and thighs, wings and offal. The amount of calories, fat and protein per cut of meat varies quite a bit. Let's figure out how many grams of protein are in each of them.
What else are the benefits of chicken breast?
As you can see from the tables above, chicken breast fillet is rich not only in proteins, but also contains a large amount of microelements, vitamins and minerals. This is very important, because proper nutrition is not only about foods with a harmonious content of calories and nutrients. By receiving a full range of vital substances, the body maintains electrolyte balance and functions properly. When any of the elements is in deficiency, this is fraught with increased fatigue during the day, and especially during training, well-being noticeably worsens - all this significantly reduces the quality of life.
Another clear advantage of chicken meat is its ease of digestion and absorption without additional stress on the stomach. Any tasty and nutritious dish with breast can be served for dinner without worrying about heaviness in the stomach.
The dietary product contains little fat compared to red meat (beef, veal, lamb, pork). It also contains few carbohydrates. But the group of vitamins B is presented in abundance in fillets, which has a good effect on the condition of the skin and nervous system.
The obvious benefits and popularity of chicken breast are observed when following low-carb diets, since the amount of calories in the product is minimized. Unlike chicken drumsticks, wings and thighs, chicken fillet contains less fat, and the taste remains almost identical. Those who support healthy eating and bodybuilding know how much animal protein is found in chicken fillet, which makes this product an incredibly valuable element in their menu.
The value and components of chicken fillet
The most popular part of chicken is, of course, the breast. You already know very well how many calories and proteins are contained in 100 grams of skinless fillet: 113 calories, of which 80% comes from protein (23.6 g) and the remaining 20% from fat.
Such proportions make the product indispensable both for those who want to lose weight and for athletes gaining muscle mass.
Chicken thigh
There are 181 calories per 100 grams of thigh, 19.6 g of protein, 0.5 g of carbohydrates and 11 g of fat. Those. 63% of calories come from protein, 35% from fat, 2% from carbohydrates.
Unlike breast, chicken thigh meat is darker because... they contain more myoglobin, which saturates the muscles with oxygen, thereby changing color.
Shin
The calorie content of drumstick per 100 grams is 173 kcal, 21 g of protein, 0.6 g of carbohydrates and 10.5 g of fat. Approximately 66% of calories come from protein, 32% from fat and 2% from carbohydrates.
Most often, the product is eaten with the skin, which increases its calorie content.
Chicken wing
The calorie content of chicken wing meat is 190.5 kcal, 18.7 g of protein, 12.2 g of fat and 0.2 g of carbohydrates. In percentage terms: 60% is protein, 39% is fat and 1% is carbohydrate.
Most often used with the skin, like drumsticks. The calculations take into account only the weight of the meat without bones.
Application
Chicken fillet is one of the most common types of meat. A wide variety of dishes are prepared from chicken breasts - fillets can be fried, boiled, stewed, or grilled. There are many ways to prepare different chicken dishes. Fillet is quick and easy to prepare. It can be baked in the oven, grilled, stewed with other ingredients, or added to salads. Very often soups are made from chicken fillet, as it produces a healthy broth. Boiled chicken fillet is used as a dietary dish. Chicken fillet is an inexpensive, healthy, common product that can and should be consumed by every person.
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Where else is protein present?
An extremely important element of an athlete's diet is protein, also called protein. With its help, you can develop muscle mass, making your shape more athletic. In the dietary menu, proteins are also considered a necessary component, so it is imperative to include products containing them.
There is also a lot of protein found in foods such as:
- various types of meat - chicken and turkey, beef, rabbit and venison;
- fish and seafood - salmon, tuna, mackerel, pike, bream, squid, shrimp, etc.;
- vegetables and fruits – avocado, banana, asparagus, spinach;
- legumes - chickpeas, peas, beans, soybeans;
- nuts and seeds – almonds, walnuts and Brazil nuts, hazelnuts, pumpkin and sunflower seeds;
- fermented milk products – cottage cheese, sour cream, cheese;
- chicken eggs.
Easy and simple preparation of chicken breast
Chicken meat can be prepared in the following ways:
- bake in the oven in foil, a special baking bag or dish;
- fry or stew;
- boil or steam.
If fried, the calorie content of this type of meat will be higher, but the method is considered the simplest and fastest. Often before frying, fillets are lightly beaten so that the resulting steaks are evenly cooked. Cooking time for this tender meat is sear for 4 minutes on each side.
Boiling or stewing chicken takes longer. Boiled chicken meat becomes boring very quickly, so in this form it is used mainly as an ingredient for salad.
Recipes
Any recipe for cooking poultry meat is quite simple and accessible, and if cooked correctly it will be soft and tasty. Therefore, if you think that the dish will turn out dry and tasteless, then simply follow the recipe and monitor the cooking time to avoid such consequences.
Chicken goes well with any side dish, be it cereals, legumes or vegetables. Another advantage is that breast gets along well with any fermented milk product.
Recipe No. 1. Chicken fillet in sour cream
Tips for cooking chicken fillet
- In order for the meat to develop a crispy crust during cooking, it should be soaked in salt water for about 30 minutes;
- to make it soft, it is first recommended to marinate the breast in any sauce for 1-2 hours;
- To prevent a frozen product from becoming dry during cooking, it must be thoroughly defrosted;
- Do not cook the ingredient over high heat, because... this will make it dry. To obtain a crispy crust, it is enough to increase the temperature only at the end of cooking;
- adding baking powder to the marinade will also crisp up the crust without changing the flavor of the product.
As you have seen, chicken fillet is a very protein-rich meat that will be an excellent ingredient in any dish for both those losing weight and those gaining muscle mass, adding variety to the lunch menu. Include only the most delicious and healthy foods in your diet and be healthy!
The harm and benefits of chicken fillet
The low calorie content of chicken fillet and its valuable dietary properties are far from the only useful qualities. Chicken broths with vegetables are not only very tasty, but also useful for people with diseases of the digestive tract. Magnesium, which is contained in chicken, strengthens the immune system, improves memory, and helps overcome fatigue. B-group vitamins in the fillet rejuvenate the skin and normalize metabolic processes.
Harmful effects on the body occur when fried fillet is consumed. Fried meat can cause exacerbation of gastritis and ulcerative manifestations. Fillet cooked improperly will have a detrimental effect on your health and figure.
