Chicken in nutrition and the training menu

Chicken is one of the most common types of poultry and is eaten almost everywhere in the world. Poultry farming and egg production are huge industries, and in most countries at least some kind of bird or poultry meat is eaten.

Protein and fat content of chicken

Overall, chicken is a high-protein, complete-protein food that contains relatively little fat. The fat content of chicken is about 11%, whereas beef typically contains 30-40% fat, and up to two thirds of chicken fat is made up of polyunsaturated fats. Most of the fat in chicken is also found in the skin. Skinless chicken eaten as food contains only 5% fat, which makes it a good choice for a low-fat diet. All these figures apply to whole birds, and the ratio of protein to fat can vary greatly from one part of the bird to another. White meat has nearly half the fat of dark meat. Fat content is highest in the back cuts and drumsticks, followed by the thighs and breasts. The breasts have the highest protein content, which makes them one of the staple foods for anyone doing bodybuilding. By eating only chicken meat and avoiding fried chicken, you can steer clear of the fat, and the calories that come with it, in the poultry sold on the market in billion-scale volumes.

Chicken also contains a good amount of other nutrients, although they are not as concentrated there as in other foods. The reason is simple: most of chicken meat is protein and fat, while a large share of the vitamins and minerals in foods is found in the water and carbohydrate portions. Dark chicken meat contains slightly more vitamins and minerals. In general, chicken contains a small amount of vitamin A and some B vitamins, dominated by niacin and pantothenic acid. It also contains pyridoxine (B6) and cobalamin (B12). The meat also provides some potassium, sodium, phosphorus, zinc and iron. Calcium and magnesium are present in small amounts, along with traces of other minerals.

In turkey, white meat is higher in protein than dark meat, while the fat content of both is roughly the same. As with chicken, two thirds of turkey fat is unsaturated, and the vitamin and mineral profile of the meat is similar to that of chicken. Compared with the leaner turkey and chicken, duck and goose meat contain more than four times as much fat and calories.

There are so many recipes and ways of eating chicken around the world that listing them here would be rather pointless. What is certain, though, is that the best option for bodybuilders is still baked or grilled meat without the skin.

Note! You can find tips for roasting the chicken in the picture here: https://www.linnuliha.ee/nouandenurk/kana-kupsetamise-nipid/

Author: M.M.

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