How much protein is in chicken breast, recipes for athletes

Chicken breast is one of the best sources of animal protein. Because white chicken contains minimal fat, breast meat is low in calories. However, it is important to remember that the number of calories may change during cooking - and especially when frying in oil.

The diet of a no-carbohydrate and low-carbohydrate diet, in fact, is based on chicken breasts - both due to the low price and ease of preparation. Further in the material you will find information about the calorie content and BJU content of chicken breast, as well as tips on how to cook it deliciously.

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.

The Hidden Dangers of Chicken Meat

Chicken meat is an extremely favorable environment for the growth of various bacteria, surpassing beef and pork in this regard. It is not recommended to use the same cutting board for chicken and other foods (especially fruit), and hands should be washed with soap and water after handling raw chicken breast.

Good chicken meat begins to deteriorate on the third or fourth day, even when kept in the refrigerator. The chicken quickly begins to smell unpleasant and change color, first to yellow, then to gray. If the purchased chicken fillet sits quietly in the refrigerator for a week, then it probably contains a lot of preservatives.

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Chicken breast is the best choice for the diet of athletes and people who want to lose weight due to its low calorie content and high protein content. The advantage of chicken breast is that it is easy to cook - and boiled breast contains fewer calories.

Scientific sources:

1. Chicken, broilers or fryers, breast, meat only, raw, source
2. The Five Worst Contaminants in Chicken Products, source

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.

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.

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.

How many nutrients are in chicken breast?

Chicken breast contains microminerals - primarily potassium, sodium and iron. However, their content is not so high - for example, a serving of boiled potatoes contains 4-5 times more potassium than a serving of breast. Other minerals in chicken breast will provide no more than 5-7% of the daily value.

In addition, a standard serving (half a chicken breast weighing 100-120 g) will provide 60% of the daily requirement for vitamin B3 and 30% of the daily requirement for vitamin B6. But, again, these vitamins are found in much larger quantities in cereals. That is why the main advantage of breast is its low calorie content.

Carrageenan for breast volume

Quite often, chicken breast is injected with carrageenan, a special substance that increases the final volume and weight of the product. The water that flows out of a chicken breast when frying it in a frying pan does not come from the chicken itself, but from the aforementioned carrageenan.

Carrageenan, on the other hand, is a substance derived from algae and is a type of soluble fiber. Despite the fact that it is not harmful to health (rather, on the contrary), the use of carrageenan increases the weight of chicken breast, which means it reduces the calorie and protein content by 100 g.

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:

Calorie content of chicken (per 100 g)

The calorie content of raw chicken with skin is 190 kcal. It also contains:

• proteins - 19.12 g;
• fats - 12.10 g;
• carbohydrates - 0.30 g.

Photo source: shutterstock.com
The calorie content of raw skinless chicken is reduced to 178 calories, and the amount of fat is reduced by almost a third - to 7.23 grams. The amount of protein is 19.55 g, and the amount of carbohydrates is only 0.26 g.

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.

Healthy dishes

There are only 15 calories per 100 grams of chicken broth, it is incredibly nutritious and warming - it is not surprising that many even take chicken broth with them in thermoses, because on a cold winter day it can be the perfect lunch.

Making fillet broth is incredibly simple - put the meat in water for just half an hour, then remove the chicken and strain the liquid.

Chicken does not have to be eaten separately from other foods to get the maximum benefit. An excellent option would be to bake the fillet in the oven and add it to a side dish (it’s better to choose some kind of porridge, because the combination of chicken and potatoes, for example, is harder for the body to digest) or to vegetables. Chicken with vegetables is a whole set meal that will be much healthier than simple meat. Moreover, with the help of vegetables, the dish will be digested faster and after eating there will be no heaviness in the stomach, even if you have eaten a hearty meal.

Recently, steamed chicken cutlets made from fillet have become very popular. Of course, frying them until crispy in oil will not work, then the whole point is lost, but the benefits of this dish are beyond doubt. Instead of bread, we recommend adding potatoes to them, and you can cook diet cutlets in a regular saucepan. Such cutlets will contain a lot of meat, which will not harm your health and digestion, and you will be able to get enough of them for a long time.

The main thing you must remember when preparing chicken fillet is the taboo on oil. If you want the meat to retain all its beneficial properties, not absorb excess fat and not cease to be called dietary, you should cook it by steaming or in the oven.

If you really want fried chicken, use a grill - there are many miniature, kitchen models. It would be sad to spoil such healthy meat by cooking, especially since it can be easily made tasty without fat, oil or fried meat, contrary to the stereotype, thereby eliminating its harm.

In the end, the athletes turned out to be infinitely right - chicken is an affordable, dietary, protein-rich meat, and its breast combines all these properties to the maximum. Whether you are losing weight or gaining weight along with hard training in the gym, chicken breast is the ideal nutritious option for you.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

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.

Composition and nutritional value of chicken

No type of meat contains as many important substances for the human body as chicken. It contains calcium, magnesium, phosphorus, potassium, iron, as well as valuable vitamins A, B1, B2, B2, B3, B5, B6, B9, C, E and a number of amino acids. But the most important thing is that it is a source of easily digestible protein, which activates the growth of muscle mass.

Photo source: shutterstock.com

Useful properties of chicken meat:

• activation of muscle growth;
• strengthening nails and hair;
• acceleration of metabolic processes in the body;
• positive effect on the functioning of the reproductive organs;
• normalization of the nervous system, reduction of stress and anxiety levels;
• maintaining normal blood pressure.

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

Fried

Fried foods seem to taste better than boiled ones. This is due to the fact that frying increases the amount of fat in meat. It is the latter that are responsible for our sense of taste.

That is, the more fat there is in a product, the more tasty it seems to us.

But if you watch your diet and figure, then the amount of fat in your diet should be strictly limited. It is limited, and not reduced to a minimum, because they also carry important functions for the body. They affect the condition of hair, nails, skin and even the cycle in women.

Therefore, if you want fried food in the middle of your diet, don’t blame yourself, but try to fit it into your menu. To do this, you need to know the ratio of BZHU per 100 grams of fried breast:

• B – 25.2;
• F – 7.8;
• U – 1.3;
• K – 161.8 kcal.

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!

baked

A compromise option if you are already tired of boiled meat, but you don’t want or can’t fit fried meat into your diet.

Bake the fillet in foil, this will ensure the preservation of important elements for the body and meat juice - the dish will turn out not only healthy, but also tasty.

Vegetables will be a good addition; carbohydrates should also be on your table. They can be baked with meat, grilled or used raw, for example in a salad, to retain all the vitamins. KBJU:

• B – 24.8;
• F – 1.6;
• U – 0.4;
• K – 119.3 kcal.

Raw chicken fillet in other servings:

114

1.14

What nutritionists recommend

Nutritionists recommend using chicken breast to obtain your daily protein intake, which is a building material for building muscle tissue. Due to its chemical composition, it is often prescribed by doctors or trainers to their clients or patients to restore the physical condition of the body; it is recommended to eat it after prolonged physical activity, training, and during the rehabilitation period after serious illnesses.

Chicken meat fibers reduce the acidity of gastric juice, so nutritionists recommend eating white meat for those who suffer from stomach ulcers and gastritis.

Due to its chemical composition, meat food is an excellent remedy for the prevention of heart attacks, strokes, and the prevention and treatment of cardiovascular diseases. Food cannot be the main lifesaver, but in combination with other foods and medications, positive dynamics are observed.

Steamed, boiled or baked breast in foil retains vitamins as much as possible . This cooking method allows it to preserve macro- and microelements as much as possible. It is better to serve raw, boiled or stewed vegetables as a side dish for meat, so that with protein a person receives fiber, which cleanses the body of toxins and waste.

Useful video

In this video, Zina Rudenko analyzed in detail the composition of not only chicken breast, but the whole chicken. After watching the video, you will find out why breast meat is recommended for athletes or those who want to lose weight and have a beautiful figure. You will also find out what other chicken parts are recommended to be included in your daily diet.

Whether you play sports or not, you need to know about the calorie content of the food you eat. Counting calories, monitoring the quality and benefits of the food consumed is important not only for a beautiful figure, but also for good health. We think you will be interested to know what the calorie content of the cutlet is and how it changes depending on the cooking method.

Many people already know about the relatively low calorie content of salmon, but not everyone knows how to consume it correctly to get the maximum benefit. The calorie content of coconut is quite high, so it should be consumed in very small doses, especially for those who are watching their figure and counting calories. There are undoubtedly benefits, but they can only be obtained with proper use.

When choosing chicken breast, we advise you to give preference to the freshest possible meat; it is better to buy it from trusted sellers. The best chicken will be a farm chicken that is fed only natural food. Share your opinion about the benefits of breast meat. How often is she a guest at your dinner table? What changes in your body have you noticed after using it regularly?+

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