Protein is a vital component of every cell in our body. From the arms to body muscles, these parts are made of protein and it plays a crucial role in building and repairing damaged tissues. For bodybuilders, having the right protein intake is equally important to achieving their fitness goals.
From protein shakes to eating high protein diets, bodybuilders would even eat protein bars just to get the much needed protein requirements and to lose weight in the most effective way possible. Protein is known to speed up the weight loss process and can help you build bigger and leaner muscles.
So for bodybuilders, eating foods like chicken that contains high protein is essential. Chicken has amino acids that you need to build proteins in the body. How many grams of protein in a chicken breast? It actually varies depending on the serving size and the how chicken is cooked.
Daily Dietary Protein Requirements
“Protein is king.” It is incredibly important and this applies to everyone especially for bodybuilders. There is a recommended protein intake that you need to have in a day. Failure to have enough protein in your diet can negatively affect our body composition and over-all health.
Women need to have 46 grams of protein whereas men need 56 grams. For bodybuilders, they need to have more protein intake since they are always working out. You need an additional protein from about .64 to .91 grams in addition to the recommended dietary allowance according to the International Society Sports Nutrition.
The said right amount of protein intake actually varies depending on a wide range of factors like age, muscle mass, physique goals, activity levels and your health state. Bodybuilders who are often in the gym burning calories and engaging in various physical activities are more likely to have higher need for protein. If you engage in more strenuous physical activities, the protein intake is much higher. But you also cannot overdo it. Too much protein can have negative effects and can also reduce athletic performance.
Benefits of Protein
What makes protein essential for bodybuilders?
- Protein gives the body a wide range of benefits and all the more if you are a bodybuilder.
- Protein can build muscles as this is the nutrient responsible in helping build muscles. That is why protein will always be a staple among bodybuilders.
- Another benefit is that it can maintain an anabolic state. Since bodybuilders would always work out, protein levels can be depleted. When you eat high-protein meals, you can maintain an anabolic state and develop leaner muscle mass. You replenish the lost protein levels brought about by physical work out.
Known to have the highest thermal effect, protein can boost your metabolism to about 30%. What happens is your body works harder to digest the food compared to foods that contain fats or carbohydrates. When you eat protein rich foods, it can also increase fat mobilization. This can help you reduce fat loss when you are on a diet since there is less fat storage. To achieve that healthy weight, you cannot just rely on your workout alone. You need to add protein to have a balanced diet.
When you consume protein with carbohydrates, it reduces blood insulin levels. This is very important when you want to have a leaner physique since having high insulin tends to activate fat storage inhibiting enzymes in the body responsible in breaking down body fats. By eating a healthy meal that has protein and carbohydrates, it is much easier for you to achieve a lean body.
Grams of Protein in Chicken
Chicken without a doubt contains a lot of protein aside from the other nutritional benefits. When you eat a grilled chicken that is unbreaded, you never have to worry about saturated fats. It is also rich in niacin, zinc, potassium and phosphorus. By eating a skinless and grilled breast that has only 184 calories, you get to have the protein you need and at the same time help you with weight control.
The protein content varies depending on the type of chicken. For instance, if you are having a chicken breast without skin, 1 thin slice has 2.15 grams whereas a 1 large breast chicken without skin has 60.29 grams. Chicken breast with skin can give you more protein. For 1 large breast, you can have 65.60 grams. When you eat raw skinless chicken breast, 1 breast has 54.49 grams and 1 cup can give you 31.17 grams.
Chicken vs. Other Sources of Protein
Chicken can give you the protein you need. Other meat like lean ground beef is also excellent source of dietary protein. According to the Academy of Nutrition and Dietetics, 4 oz. of chicken can give you 36 grams of protein but a lean ground beef with the same serving can only give you 28 grams.
Eating fish like salmon is also a good source of protein. There are other rich sources of protein for bodybuilders like yogurt, cottage cheese, soy products, eggs among many others. They would even drink protein shakes and eat protein bars when they are on the go to make sure that they meet the target protein requirement. But what makes chicken a must have in the plate of bodybuilders is because when you grill the chicken it contains more protein compared to other alternatives.
For bodybuilders, working out partnered with a balanced diet that has high protein is essential to achieve health and fitness goals. And among one of the excellent sources of protein is chicken. Try out a wide range of healthy and yummy chicken dishes to have ample protein. There are lots of amazing chicken dish recipes that you can pair with other healthy ingredients to complete your daily nutritional requirements.
Have you tried any delicious chicken dish so far? Share it to us; we are glad to hear from you.
I’m Gregory Brown, chief editor at ConstructMuscles.com
I spend half of my time in this blog while the other half on being physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, I’ve been motivated to become a fitness enthusiast. It also was what gave me the self-confidence and assurance within myself both physically and psychologically.