Chicken is among the most used sources of protein by individuals who exercise or are fitness conscious. However, not all cuts of chicken provide equal advantages while chicken breast is low in fat, lean, and ideal for weight reduction or lean muscle gain. However, leg pieces such as thighs, wings, and drumsticks are richer in calories and fat, thus appropriate for individuals who need to gain weight or muscle. Therefore, the decision between a leg piece or breast is based on what you’re looking to achieve, diet, as well as how you prepare it.
Chicken: Excellent Source of Protein
Chicken provides full protein to repair muscles and aid recovery after workout. Chicken contains B vitamins and niacin to assist the body in converting food into energy. Selenium, phosphorus, and iron minerals enhance immunity, digestion, and hormone function. Selenium also prevents damage to cells and reduces the risk of certain cancers.
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Protein Content: Various Chicken Cuts
Protein and fat vary based on the chicken part. From 100g cooked, skinless chicken, breast contributes 31g protein, 3.6g fat, and 165 kcal. Wings contribute 30.5g protein, 8.1g fat, and 290 kcal. Drumsticks contain 28g protein, 5.7g fat, and 175 kcal. Thighs contribute 26g protein, 10.9g fat, and 209 kcal while whole chicken, on average, contains 24g protein, 13.4g fat, and 239 kcal.
Why Chicken Breast is Supreme?
Chicken breast is the leanest part. It is richest in protein with least fat and calories. It has a 9:1 protein-to-fat ratio, hence the preferred option for athletes, dieting, and building lean muscles. It also aids quick recovery from workouts without contributing extra calories.
Why Leg Pieces Work for Muscle Gain?
Leg pieces like wings, thighs, and drumsticks are higher in fat and calories. They assist individuals who desire to bulk up or gain weight. A wing may contribute a maximum of 290 kcal. For individuals with rigorous workouts, leg pieces give higher energy and fuel for muscle development.
The Role of Chicken Skin
Chicken skin has an extremely high fat content at about 41g per 100g. Although some of it is good fat, consumption of chicken with its skin increases calorie levels. If you need something leaner, it’s always best to remove the skin.
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Some of the Best Cooking Methods
How chicken is cooked is also important. Boiling is the healthiest, particularly for weight loss, as it retains nutrition and does not include additional fat. Roasting and grilling are also good options as they impart flavour without excess calories. Fried chicken is to be avoided as it includes a lot of calories and fat. For lean gains, boiled or grilled chicken breast is the best. For mass gain, roasted or grilled leg pieces are ideal.
