Chicken breast meat in the nutrition of athletes. / FitExpert.biz

Chicken breast is a very nutritious product that is indispensable for people who have chosen sports as a lifestyle. The Internet is replete with all kinds of recipes for cooking chicken breast. However, not all of them comply with the principles of a balanced diet.

What is meant by a balanced diet? Regular saturation of the body with the necessary nutrients and beneficial substances, supplied in the right proportions (a certain amount of fats, carbohydrates, proteins, vitamins). At the same time, attention is focused on “proper carbohydrates,” unsaturated fats, and easily digestible proteins.

The benefits of chicken breast for an athlete

By consuming chicken fillet on a regular basis, you get the following benefits:

Complete protein of animal origin . A favorable amino acid profile will accelerate your muscle growth, allow you to “dry out” while maintaining muscles and losing fat;
Saving on food . Protein from chicken breast is more expensive than proteins from cottage cheese, milk and eggs, but cheaper than from the meat of other animals;
Benefit for health . Vitamins and microelements, as well as a high protein content, help improve the health of athletes and adherents of a healthy lifestyle;
Opportunity to improve B-W-U balance, body constitution . Modern man consumes a lot of low-quality fats and few high-quality proteins. Many diseases develop, including: atherosclerosis, obesity, many diseases of the heart, gastrointestinal tract and other internal organs. For health, it is necessary to adhere to a balance of 25:25:50, where 25% of calories come from proteins and fats, and 50 from carbohydrates. Most of those who don’t particularly watch their diet get a proportion like 10:55:35, where only 10% of the energy comes from proteins, and as much as 55% comes from low-quality fats;
Chicken breast is a great option for losing weight . Low in calories, low in fat, with plenty of nutritious protein to fill you up;
Variety . Some people focus on eggs with 100% biological protein value. Others rely on the cheapest source of protein in the form of cottage cheese (about cottage cheese in bodybuilding). Everyone makes mistakes: the speed of muscle gain and the quality of weight loss depend on the presence of a variety of animal products in your diet. Different ratios of amino acids (in different products) complement each other, resulting in better results in sports and health.

Drying recipes for girls. Exercises for drying the body

Drying at home for girls is inherently simple. And by nature, it is much easier for girls to “dry out” than for men, since the former still eat less.

But no matter how aggressive the drying or diet is, you can’t do it without exercise. Whether you want it or not.

Before you start drying your body for girls at home, in which you want to lose minus 15 kg guaranteed, you need to prepare yourself for the fact that you will also have to engage in physical activity.

Hiking.

You can start with something as basic as walking or walking. You need to walk at least 10,000 steps a day. During this time, you will lose a decent amount of calories, fill your blood with oxygen, and also calm your nerves. After all, the emotional background is very important. It is better to choose parks and squares for walks... The air there is cleaner and there is more oxygen.

Swimming.

This is the only sport where all muscle groups are involved. Therefore, swimming will come in handy.

Now every person has a fitness club and a swimming pool near their home. Subscriptions are not expensive, but they bring maximum benefits. Don't be lazy and start going to the pool, three times a week for an hour will be enough.

For yourself, you will gain a charge of positivity, good spirits, and your muscles and emotions will always be in good shape.

Sauna or Bath

Everyone knows about the benefits of a sauna or steam bath. Once a week it will be enough to go to the bathhouse, but the sauna should become a mandatory attribute. It is she who relaxes the muscles.

Physical exercise

Well, a test in your head - these are not everyone’s favorite physical exercises. But since you are wondering about body drying for girls at home, it means you are consciously moving towards your goal and want to remove excess fat from your body.

So, what are the best exercises for girls to do to dry their bodies?

Squats.

Squats are the most effective exercises for the legs and buttocks. I think almost every girl dreams of a firm, walnut-shaped butt that men like.

What types of squats are there:

Squats
Squats on a chair
Sumo squats
Front Squats
Single leg squats
Overhead squats

You don't need all types of squats. It will be enough to choose 1-2 types for yourself.

The number of repetitions of exercises is from 3-5 to 15-20 times. At first, you don’t need to terrorize yourself, let your muscles get used to the load, otherwise the next day you simply won’t be able to get up.

If you do this at home, then the first week you can do squats without a load; in the second week, take dumbbells weighing 5 kilograms. If you don’t have dumbbells, you can take two 1.5 or 2 liter bottles of water. And so on.

Press

Pressing while drying the body for girls will be the most effective exercise, since the problem area for everyone is the stomach and sides.

Types of exercises:

Incomplete lifting of the body
Leg straightening
Pelvic thrusts upward
Lifting with balancing
Twisting
Exercises at a fitness club.

If you still get into a rage, then run to the gym. The atmosphere there is conducive to productive activities. Then you won’t be able to live without a gym. I assure you.

For beginners in this business, I recommend 3 times a week for 1 hour 30 minutes.

Damage to chicken breast

Low quality . On an industrial scale, chicken fillet is the meat of young animals that have been fed for slaughter for a long time with something unknown. Consumers don't think much about it when there's a lot of money at stake;
Not suitable for vegetarians . Vegetarians can replace animal meat with fish and other animal products. Vegans – plant foods high in protein;
Not everyone loves chicken breast . For example, the author of this article does not eat chicken. He doesn't like her, and nothing can be done about it. If you also don’t like chicken fillet, replace it with eggs, milk (dairy products), fish, and seafood.

Cooking methods

When cooking chicken at home, you should remember to maintain the maximum amount of protein and add a minimum amount of fat. Therefore, the best options would be steaming or grilling, boiling, or baking in the oven. Let's take a closer look at each of the methods.

Boiled chicken fillet

This method is the most common, but it cannot be called the best solution, because during cooking, a fifth of the protein remains in the water. If you are a fan of boiled meat, then the water in which you are going to immerse the chicken must be brought to a boil. This measure will help reduce losses. Onions, parsley, carrots or celery root added during cooking will get rid of the bland taste. You need to add salt when cooking comes to an end. The entire procedure should last about twenty-five minutes.

Steaming

This method is preferable. By choosing it, you will save the maximum amount of proteins. You can diversify the taste of meat with the help of vegetables added to your taste. Before cooking begins, the fillet is cut into medium-sized pieces and placed in a double boiler along with vegetables. After half an hour spent there, it is ready to eat.

Baking in foil

In order to get juicy and flavorful meat, they resort to baking chicken fillet in foil. Place the chicken fillet along with vegetables (e.g. pumpkin, broccoli, tomatoes, zucchini, green beans, bell peppers) and seasonings in a pre-folded foil pocket. To add sophistication to the taste, you can add soy sauce or a little red wine. Then the dish goes into the oven and is baked at a temperature of one hundred and eighty degrees for about half an hour. Here, as with steaming, a lot of variations are possible with seasonings and vegetables. By changing the ingredients and introducing new ones, you will achieve truly stunning results, you will remain full and satisfied.

Grill

The above options are healthier than grilling chicken, but it may happen that you are expecting guests who don’t quite understand the passion for healthy eating. If you want to satisfy their gastronomic needs, but do not want to deviate from your principles, then a grill is the best choice. True, even without using fat, you cannot neutralize the negative aspects due to the release of carcinogenic substances during frying. Therefore, leave this method for special occasions. These days, sticking to a healthy diet is much easier than in the old days. On store shelves there is an abundance of all kinds of products for every taste. In addition, such a universal thing as a multicooker has become firmly in fashion. With its help, with little time spent, you can create a real culinary masterpiece from an ordinary chicken breast. Moreover, this feat can be accomplished by people who are amateurs in the field of cooking. You just need to read the instructions included with the product, place the fillet and cauliflower inside the device, set the “Baking” mode, wait forty-five minutes and start eating. The beauty of cooking with a slow cooker is that a person with no cooking skills can prepare a decent meal. Another advantage is the impossibility of evaporation of useful substances from food.

How to use?

Chicken breast in bodybuilding is consumed in several variations:

Cooked meat . The best option. Can be seasoned with sauce or eaten as part of a dish. If it is important for you to be not only pumped up, but also healthy, then bet on boiled meat;
Steamed . An alternative to cooked food. There is almost no difference in benefits;
Baked in the oven or on the grill . Preferably with a minimum amount of vegetable oil. Also a normal option;
Fried chicken is the worst option for an athlete's health.

This does not mean that you will never be able to eat your favorite kebab or fried chicken again. But the hierarchy needs to be understood, and based on this understanding. Chicken breast in bodybuilding is most useful when boiled. Especially when it comes to losing weight.

An alternative is steaming.

Universal tips for obtaining aromatic juicy fillets

Before you cook the chicken breast, marinate it. Low-fat yogurt, 1% kefir, lemon juice or soy sauce are perfect as the basis for an original and healthy marinade. For example, mix 100 g of yogurt (kefir), 2 tsp. lemon juice and a few drops of Tabasco sauce.
Place the fillets in the marinade for 30-40 minutes. After this, you can steam it, bake it or put it in a slow cooker. The meat will remain juicy, tender and flavorful.
Salt is the worst possible seasoning. It draws juice out of the meat, making it dry and tasteless. Instead of salt, it is better to use soy sauce, ginger and aromatic herbs. This will diversify the taste of the chicken and maintain its juiciness.
Don't get carried away with heat treatment. Cooking chicken breast requires an average of 30-40 minutes, no more. Most often, meat loses moisture and becomes tough precisely due to too long heat treatment.

Having mastered these basic culinary secrets on how to cook chicken breast, you will be able to prepare a variety of dishes every time, without depending on ready-made recipes. You'll be surprised how varied your diet can become.

Eat right and live long!

What to combine with

Poultry goes well with porridge. you can read about cereals in bodybuilding Seasoning can help improve the flavor of your meat, whether you're losing weight or gaining muscle. Sauces and other high-calorie additives for chicken can only be used during the mass gain phase.

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Contraindications

Unfortunately, the chicken diet has a number of contraindications:

diseases of the kidneys, urinary system, gastrointestinal tract, heart;
pregnancy;
lactation;
chronic diseases;
age under 18 and after 55;
rehabilitation period after surgery or protracted illness.

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Many may argue that seriously ill patients are even specifically prescribed boiled chicken broth during the recovery period, as it is very healthy and nutritious. However, we are not talking about nutritious nutrition, but about losing weight and dieting, which do not have a balanced diet and are therefore contraindicated in the listed categories.

Reception features

Having so many beneficial properties, chicken quickly became one of the most popular dietary products. Diets based on poultry meat allow you to lose weight quickly enough without experiencing side effects such as hunger, fatigue, irritability, and poor sleep.

Chicken meat has a mild taste and therefore goes well with all kinds of vegetables, fruits and spices. This allows you to diversify your diet while keeping it quite light. In addition, it gets along well with fermented milk products, so you can safely drink kefir after eating chicken.

It is good to combine with rice dishes, which acts as a sorbent and helps cleanse the body of toxins and waste.

It is optimal for a person to consume approximately two hundred grams of poultry meat per day, divided into two meals. It makes an excellent dietary broth, which has high nutritional value. It is very useful in case of illness, as it provides the body with calories and other microelements, but does not burden the weakened intestines.

Source

Fillet in orange juice: you'll lick your fingers!

We invite you to prepare an amazing dish that will win your heart and stomach from the first bite. Chicken fillet in freshly squeezed orange juice turns out to be dietary and incredibly tasty.

Compound:

0.3 kg chicken fillet;
70 ml refined vegetable oil;
1 tbsp. l. turmeric;
salt to taste;
0.1 liter of freshly squeezed orange juice;
1 rosemary branch;
3 tbsp. l. ketchup;
½ tsp. allspice;
1 tsp. soy sauce;
6 tbsp. l. rice cereal.

Preparation:

Proteins are high molecular weight chemical compounds that consist of alpha amino acids connected to each other by peptide bonds. Thus, a whole chain is formed from them. The amino acid composition of proteins in living organisms is encoded in DNA.

As a result of different sequences of amino acid residues, many proteins with different properties and functions are created. The most common are the twenty standard amino acids. The body can synthesize a certain amount of them. Those whose production inside the cell is impossible due to the lack of necessary enzymes are called essential.

For humans, the main way to obtain amino acids is through proteins found in food. During digestion, foreign proteins are destroyed, first entering the acidic environment of the stomach, and then under the action of enzymes (they are called proteases). Some of the amino acids obtained from broken down proteins are used to synthesize their own molecules, while others are broken down through complex chemical reactions into glucose, the main energy substrate.

It is important to understand that proteins are extremely important for the normal functioning of cells and the entire body. They provide many functions: