Protein is one of the basic elements of the diet. It is necessary for the proper functioning of the body, especially for people practicing physical exercise. Proteins can be derived from various sources. Today we will look at the two most popular among bodybuilders, i.e. the egg and chicken meat.
Regardless of whether your current priority is building muscle mass, whether you are at the stage of reducing body fat, exercising, you need energy. And this one is drawn from the calories supplied, among others from proteins. At this point, however, it is necessary to mention that high-protein diet is not indicated and may bring similar negative effects as low-protein diet. As always, balance is the most important thing.
Protein – what role does it play in the body?
Protein is an ingredient that plays the main building block in the body. It should not be missing from any main meal. It is not possible to gain more muscle mass without determining the level of protein supply suitable for us.
Generally, the protein is divided into animal and vegetable products. Animal protein is rich in branched chains of BCAA amino acids, which to a degree do not have plant products. In addition, animal protein is more easily absorbed.
How much protein do I need?
It is assumed that 1.4 g of protein for every kilogram of body weight satisfies the body’s needs while leading an active lifestyle. However, people doing sports that require more effort can increase this amount to 2 grams. It is important not to exceed the amount of 2.2 grams, because this is considered a potentially dangerous and acidifying organism with long-term consumption. Interestingly, those who consumed more than 2 grams of protein did not report any increase in muscle mass from those who consume exactly 2 grams.
The protein makes up about 60 percent of the whole egg weight, and the yolk is 30 percent. Both are valuable sources of protein. On average it can be assumed that one egg contains 6.3 grams of easily digestible protein, half of which is supplied in protein and half in egg yolk. It has been proven many times that the proteins contained in the chicken protein are characterized by the most rich amino acid composition of all food products. There are as many as 18 on the list of amino acids making up the aminogram of chicken protein! And among them are all exogenous, i.e. those that the human body is unable to produce by itself and branched-chain amino acids (BCAAs). Nutritionists, however, pay attention to the fact that among them are also sulfuric amino acids, and their excessive consumption may be inappropriate for people.In addition, there are controversies related to the effect of eggs on cholesterol levels.
To sum up, training with exercise, you should definitely reach for this protein bomb, but just in case you control the results of blood tests. It’s best to eat eggs on semi-hard or scrambled eggs. Once in a while you can try to fry it in butter – the egg is one of the few products that can be prepared in this way, because the protein is cut at low temperature and does not produce harmful substances.
Protein in poultry meat
The chicken breast fillet should often sit on the bodybuilder’s table. The 100 grams of this product is as much as 19.3 proteins, which, although it is made up of fewer amino acids than egg white, nevertheless deserves special attention. Leucine plays a unique role in the diet of every athlete, which together with isoleucine and valine belongs to the group of branched chain amino acids (BCAA). In the egg protein, we find only 1.07 g, and in the chicken breast fillet as much as 1.25 g per 100 grams of product. A feature that speaks in favor of the chicken is also the fact that it is very easy to prepare in many ways, so it’s not difficult to take care of a varied diet.
In summary, both chicken egg and poultry meat have their advantages. The best choice is a combination of proteins from both sources, which guarantees supplementation of vitamins and minerals.