Which Has More Protein: Chicken or Beef? Find Out
If you want to supplement protein, some people recommend chicken while others suggest beef. After reading this article, you'll know how to choose!
Which Has More Protein: Chicken or Beef?
The protein content of beef is higher than that of chicken, but the overall difference is not significant:
The protein content varies for different types of beef. Take lean beef as an example, there are approximately 22 grams of protein per 100 grams of raw meat.
Similarly, for chicken, the protein content varies depending on the part. Taking chicken breast as an example, there are approximately 20 grams of protein per 100 grams of raw meat.
Precautions:
The protein content of food can also be affected by the cooking method. For example, stewing can cause protein to dissolve in the soup, while frying at high temperatures can denature the protein.
Is Beef or Chicken Better Before a Workout?
It depends on your own needs:
Protein
Beef: Approximately 22 grams of protein per 100 grams of beef. The quality of the protein is high, and the amino acid composition is closer to the human body's needs. At the same time, beef is rich in creatine, B vitamins, and minerals, which are very helpful for muscle growth and repair.
Chicken: Approximately 20 grams of protein per 100 grams of chicken, especially chicken breast, which has a high protein content and low fat. It is a good choice for supplementing protein during fitness.
Fitness Needs
Muscle gain: Beef is more suitable for muscle gain. In addition to high protein, beef is also rich in minerals such as iron, zinc, and magnesium, which contribute to muscle growth.
Fat loss: Chicken, especially chicken breast, has a low fat content and low calories, making it more suitable for consumption during the fat loss period.
Digestive Aspect
Beef: The fiber of beef is coarser, and the digestion speed is relatively slow. It is suitable to be eaten 1 - 2 hours before exercise.
Chicken: The digestion speed of chicken is faster, and it is more suitable to be eaten 30 - 60 minutes before exercise.
Suggestions
For muscle gain, beef is a better choice.
For fat loss, chicken is more suitable for you.
Is Chicken or Beef Better for Testosterone?
Beef has a high zinc content, approximately 4.7 milligrams per 100 grams, and also contains a certain amount of saturated fat, which directly contributes to testosterone synthesis.
However, beef has a high calorie content, approximately 106 kilocalories per 100 grams. Excessive consumption can easily lead to weight gain, which in turn affects testosterone secretion.
Chicken contains approximately 1.09 milligrams of zinc per 100 grams, but is rich in high-quality protein, which can indirectly promote testosterone secretion.
At the same time, it has a low fat and calorie content, approximately 167 kilocalories per 100 grams, which is beneficial for weight control and metabolism.
Why Do Bodybuilders Prefer Chicken?
The possible reasons are as follows:
Firstly, chicken breast has a high protein content and low fat. Each 100 grams of chicken breast contains approximately 21 grams of protein, and at the same time, the fat content is extremely low, about only 1.2 grams. This is very important for bodybuilders. During the muscle gain or fat loss period, they need high-protein and low-fat foods to assist muscle growth.
Secondly, chicken breast has a high digestion and absorption rate. Its amino acid composition is very close to the body's needs. The protein not only has a high content but is also easily absorbed and utilized by the body, which can quickly supplement nutrients to the muscles. For athletes after intense training, it is an ideal recovery food.
In addition, the price of chicken breast is relatively cheap, offering high cost-effectiveness. Compared with other high-quality protein sources such as beef and salmon, chicken breast is not only affordable but also easily accessible. This is a consideration for most bodybuilders.
Finally, chicken breast can be cooked in a variety of ways. It can be boiled, roasted, fried, or even made into a salad, which can meet the athletes' nutritional needs without making the diet monotonous.
Is Beef or Chicken Better for Muscle - Building?
As can be seen from the above content:
In terms of protein, beef contains 20 - 22 grams per 100 grams, and chicken (chicken breast) contains approximately 20 grams per 100 grams.
In terms of fat, beef has more fat and saturated fat, which can maintain hormonal balance.
Therefore
If the goal is muscle gain, beef is more suitable. Beef is rich in creatine, zinc, and iron, which can help muscle growth and strength improvement.
If the goal is fat loss, chicken (especially chicken breast) is a better choice. Chicken has a high protein content, low fat, and low calories.
Beef vs Chicken: Nutritional Value
The Nutritional Value of Beef
Protein: Beef is rich in high-quality protein, approximately 20 grams per 100 grams. Its amino acid composition is very close to the body's needs, and the digestion and absorption rate is high.
Trace Elements: Beef contains minerals such as zinc, iron, magnesium, and potassium. Among them, iron is a necessary mineral for hematopoiesis, and zinc helps with protein synthesis and muscle growth.
B Vitamins: Beef is rich in vitamin B6 and B12. These vitamins contribute to energy metabolism and body recovery.
Creatine and Carnitine:Creatine in beef is the source of muscle fuel and can help extend training time; carnitine helps with fat metabolism and muscle growth.
The Nutritional Value of Chicken
High Protein and Low Fat: Chicken is a high-protein and low-fat meat. Each 100 grams of chicken breast contains approximately 21.5 grams of protein, and the fat content is only about 2.1 grams.
Vitamins and Minerals: Chicken contains B vitamins, phosphorus, iron, copper, and zinc, etc., and is an important source of phospholipids.
