How much protein is in chicken breast, recipes for athletes

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.

PP soup with minced chicken meatballs

Do you like meatball soups? try this version of diet soup. You will need these ingredients:

• 300 grams of minced chicken. It is best to prepare minced meat yourself from chicken fillet.
• 1 medium onion. Clean and grate. We will add onions to the minced meat.
• 1 large carrot. Clean and cut into cubes.
• 300 grams of broccoli. You can use fresh broccoli or frozen.
• salt and spices to taste.

Pour water into a saucepan and put it on fire. Immediately add the required spices. While the water is boiling, make the meatballs. Add onion, salt and other spices to the minced meat. Mix everything thoroughly and form small meatballs. Once the water is boiling, you can add the meatballs to the soup. Cook for about 10 minutes, then boldly add carrots and broccoli. Cook for another 10 minutes until the vegetables are soft. At the end you can add greens.

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.

How much protein does a person need per day?

The daily norm is different for men and women. For women, this is a minimum of 1 gram of protein for every kilogram of your weight. That is, for a girl weighing 65 kg, the norm is 65 grams. If she attends sports training daily, then the norm increases to 1.3 grams. Use the table to determine which foods contain more protein in order to correctly increase your intake.

Men should consume 1.2-1.4 grams of protein per kilogram of body weight without exercising frequently. This amount also needs to be increased with regular visits to the gym (up to 1.6-3 grams). If you want to build muscle, then the basic calorie content of your daily diet can be increased by 20-40%. The protein content can be increased to a maximum of 35% per day without harm to health. It is found in almost all food groups; use the table to find out which foods are rich in protein and which are not.

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:

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.

Reception nuances

Knowing how much protein is in 100 grams of chicken makes it easier to plan your diet. Often athletes eat a daily portion (400-500 g) at a time. This is mistake. The best option is to stretch the meat over several stages. The product is quickly absorbed, does not cause gastrointestinal consequences or side effects, so there is no risk of fat gain (even if taken before bed).

The chemical composition of the product is particularly high in organic elements, which have a positive effect on the condition of the body, its internal organs and systems. White meat contains amino acids, collagen and elastin, without which it is difficult to imagine normal development.

As is clear from the article, the best cooking option is boiling or steaming . Another good way is baking in foil , which guarantees the preservation of important elements for the body and the juice of the product. It is recommended to combine chicken with vegetables, which makes this meal even healthier. After all, vegetables contain fiber - a key element for the normal functioning of the gastrointestinal tract.

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:

*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:

PP chicken soup with noodles or vermicelli

Do you like noodle soup? Diet is not a reason to deny yourself such pleasure! For this delicious recipe you will need the following ingredients:

• 1 chicken fillet. Wash and cut into thin pieces.
• 1 medium carrot. Clean, wash and cut into strips.
• 70 grams of vermicelli. We use only durum wheat vermicelli.
• 1 egg. It must first be boiled and cut into cubes.
• salt and spices.
• any greens you like.

Place chicken fillet in boiling water (about 1 liter). Salt and pepper. Then we send carrots there too. Cook for about 20 minutes, then add vermicelli and cook for about 7 minutes. At the very end, add the egg and, if necessary, add even more spices and herbs. PP chicken soup is ready!

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.

Cream of chicken soup - recipe

Lovers of delicate soups can treat themselves to a light and dietary cream soup on a diet:

• 300 grams of chicken fillet. Wash and cut into small pieces.
• 100 grams of zucchini or zucchini. Wash and cut.
• 1 medium carrot. Clean and cut into small pieces.
• 100 grams of champignons. We rinse thoroughly so that there is no sand.
• 1 medium onion. Can be chopped into rings.
• salt and spices to taste.

Place all ingredients in a container and fill with cold water. Water should cover all ingredients. Let's cook. As soon as the soup starts to boil, reduce the heat and cook for 25 minutes. Then grind it with a blender and add your favorite spices.

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.

Low calorie chicken soup

For those who want to do a real detox, this option is perfect:

• 1 chicken breast. Wash and cut into cubes.
• 200 grams of celery. We use stems. Wash and cut.
• 1 medium carrot. You can grate it.
• 1 small onion. You don’t have to cut it, but add it whole. This will give you a flavorful vegetable broth.
• 1 red bell pepper. Clean, cut into pieces or half rings.
• Salt and spices to taste.

Fill the chicken fillet with cold water and place on the stove. As soon as the water boils, add salt and spices. We add all the vegetables. Cook for about 20 minutes. Low-calorie chicken soup is ready!

All proposed options for chicken soup are dietary and low-calorie. Be sure to include these simple recipes in your diet and lose weight easily!

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

edimkashu.ru

Ingredients : chicken meat - 300 g water - 2 l salt - 1 tbsp. l. bay leaf - 1-2 pcs. Optional: allspice peas - 5 pcs. black peppercorns - 5 pcs. onion - 1 pc. carrots - 1 pc. parsley root - 1 pc. celery root - a few pieces ground turmeric - 1/4 tsp.

In the article about cutting up a chicken carcass, I touched on the topic of chicken broth. What part of the carcass should it be cooked from? To drain or not to drain the first water? Should you soak meat before cooking? But from the comments, I realized that it’s worth making a separate, more detailed article about this. And now I’ll tell you point by point everything I know about chicken broth, what options there are for preparing it and how I make it.

So, let's get back to cutting up the chicken carcass. I usually buy a whole chicken. This is beneficial not only in terms of money, but also in the number of dishes that can be prepared from it . I usually use the part of the carcass that remains after the wings, legs and breast fillet are separated for soups and broths. That is, these are the back and chest bone.

Of course, you can use other pieces of chicken. For broth per 2 liters of water, 300 grams of chicken is enough. It is worth remembering that the lower calorie part is the breast. Therefore, when using it, the broth and dishes made from it are more dietary and low in calories.

Meat can be soaked in cold water for a couple of hours before cooking. At the same time, the remaining blood and, possibly, chemicals that are present in purchased meat are washed away.

Dirty water is drained. Fresh cold water is poured in and the pan with the future broth is placed on the fire. It is important not to miss the moment of boiling and remove the foam in time.

Then add salt, add spices and cook for about half an hour. I most often prepare broth this way.

But there is another option, when the meat is not soaked, but the first broth is drained. To do this, the chicken pieces must be filled with so much cold water that they are completely immersed in it. It is not necessary to fill the pan full. Place on the fire and bring to a boil, and then drain this first water. The resulting foam goes away along with it.

Then the meat is again filled with cold or hot water, and the broth is cooked in it until stated. Approximately 30 minutes until the meat is tender.

What spices can be added to the broth? During cooking, these can be: bay leaf, black and allspice peas. Among the vegetables, onions and carrots can be the most accessible at any time of the year. They can be cut into small pieces and added to the broth at the very beginning of cooking.

In order to get a more beautiful broth with a golden hue, housewives use various culinary tricks. For example, dry carrot pieces in a dry frying pan.

The same can be done with grated carrots. You can also tint the broth with a small amount of ground turmeric. To get a beautiful color, just add a quarter teaspoon. Parsley and celery roots can add a pleasant aroma to the broth. They can also be cut into small pieces and boiled along with meat.

I remove the meat from the finished, slightly cooled broth. And I strain the broth itself.

It can be used immediately for first courses , cereals, sauces and so on. Or you can, already cooled down, put it in the refrigerator until you plan to prepare some dish. The cooled broth can also be frozen by pouring it into molds or freezer bags. In this form it can be stored in the freezer for 3-4 months. Enjoy your meal!

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!

PP chicken soup

For this simple recipe you will need the following ingredients:

• 300 grams of chicken drumstick. Since this is a dietary recipe, the skin will need to be removed from the meat. Fill the chicken with water and let it cook. As soon as the water starts to boil, remove the foam and drain the water. Then fill the chicken with water and put it on the stove to cook again.
• 1 medium onion. Cleaning.
• 1 medium carrot. Wash, peel and cut into cubes.
• 200 grams of cauliflower. Wash and separate into small inflorescences.
• any greens. Wash and chop thoroughly.
• Salt and spices.
• Bay leaf.

Fill the chicken with water and let it cook. As soon as the water starts to boil, remove the foam and drain the water. Then fill the chicken with water, add a whole onion to it and put it on the stove to cook again. Cook until the chicken is completely cooked. When the meat is soft, you can take it out, take it into pieces and put it back into the pan. Add carrot cubes to the meat and cook for about 16 minutes, then add cauliflower to the same place. Salt and pepper the soup, add your favorite spices and bay leaf. At the very end we add greens. PP chicken soup is ready!