Chicken breast is a very nutritious product that is indispensable for people who have chosen sports as a lifestyle. The Internet is replete with all kinds of recipes for cooking chicken breast. However, not all of them comply with the principles of a balanced diet.
What is meant by a balanced diet? Regular saturation of the body with the necessary nutrients and beneficial substances, supplied in the right proportions (a certain amount of fats, carbohydrates, proteins, vitamins). At the same time, attention is focused on “proper carbohydrates,” unsaturated fats, and easily digestible proteins.
Role in diet
If the body begins to receive less of one of the components, then all sorts of metabolic disorders occur. Symptoms include lack of energy, increased fatigue, and weakened immunity. Often, especially in women, problems with the condition of the skin and hair begin to occur.
Healthy nutrition is the basis for excellent health, a brilliant appearance and effective workouts. If the main goal you pursue when training is to create a beautiful muscle definition, then the amount of protein entering your body is the main thing you should take care of, because without protein there can be no question of maintaining or building muscle mass.
The high protein content of chicken breast and the almost complete absence of fat makes it irreplaceable, as well as one of the main products for dietary nutrition and weight gain. Another characteristic of chicken breast is the fact that the human body very easily absorbs the protein it contains. This is why chicken breast is so necessary for athletes in their diet.
Chicken breast recipes for athletes
Chicken breast is a very nutritious product that is indispensable for people who have chosen sports as a lifestyle.
The Internet is replete with all kinds of recipes for cooking chicken breast. However, not all of them comply with the principles of a balanced diet. What is meant by a balanced diet? Regular saturation of the body with the necessary nutrients and beneficial substances, supplied in the right proportions (a certain amount of fats, carbohydrates, proteins, vitamins). At the same time, attention is focused on “proper carbohydrates,” unsaturated fats, and easily digestible proteins.
Composition and nutritional value
Do you know how much protein is in chicken breast?
Reference information on the nutritional value of chicken fillet (per 100 g of product):
- proteins: 23 g,
- fats: 1 g,
- calorie content: 110 kcal.
In addition to its solid protein content, chicken fillet is also rich in a number of essential micronutrients. It is rich in iron, zinc, phosphorus and potassium. Moreover, American nutritionists, in the course of their research, discovered that chicken fillet is a valuable source of the hormone melatonin, a sufficient amount of which in the body is responsible for inhibiting cell aging, prolonging a person’s youth, as well as the period of his activity.
That is why chicken is deservedly considered a leader among natural sources of protein.
Anyone who has tried to maintain a healthy diet for a long time knows how difficult it is to eat the same food over and over again. Moreover, there is a common misconception that chicken is boring. This is truly a myth as there are so many affordable and healthy recipes that use chicken.
How to properly cook chicken breast for athletes
Chicken breast is a food product that is simply irreplaceable for athletes. Recipes for cooking chicken breast can be found on the Internet and in every women's magazine. But to choose the right method for you, you need to know the basics of healthy eating.
A balanced diet involves regularly feeding the body with all the necessary nutrients. Proteins, fats, and carbohydrates must be supplied to the human body constantly and in the required quantities. It is worth noting that this means proper carbohydrates, unsaturated fats and easily digestible proteins.
Cooking methods
When preparing chicken at home, remember that the main thing we need is to maintain the maximum amount of protein and add a minimum amount of fat. Therefore, the following preparation methods will be the most acceptable for our purposes:
- cooking,
- cooking in a steamer,
- baking in the oven,
- grilling.
Let's look at what we can get with each of them.
Boiled chicken fillet
The most common, but not the most successful method. When cooking, 15 to 20% of the protein goes into water, depleting the meat itself. If you really need to cook chicken, under no circumstances put it in cold water, wait until it boils, then place the fillet. This will significantly reduce losses. Add celery root, parsley, carrots and onions to the cooking water. Thanks to this, the fillet will not be so bland. If you add salt, do it at the very end. Don't overcook the chicken. It only takes 25 minutes to get ready and maintain its juiciness.
Steaming
This is a more correct way. This way you can preserve the maximum amount of proteins. By adding any vegetables you like to the meat, you can prepare a new dish every day. The universal recipe for cooking chicken breast in this case is as follows. Cut the fillet into medium-sized pieces and place in a steamer along with the vegetables. 30 minutes of cooking will be enough for the dish to be ready.
Baking in foil
This is a method of cooking chicken breast that produces juicy, flavorful fillets. Fold a pocket of foil, place chicken fillet there, add a mixture of your favorite aromatic herbs, as well as vegetables (for example, broccoli, green beans, tomatoes, bell peppers, pumpkin). You can add a tablespoon of white wine or soy sauce. At the same time, pinch the pocket and place in the oven at 180°C for 25-30 minutes. The same variations with this dish are possible as when steaming. By changing the set of seasonings or vegetables, you will prepare a new dish every time.
Grill
If your soul wants a holiday, cook the fillet on the grill. Fat is not used, but an unforgettable aroma and a good mood are guaranteed. We warn you that frying produces carcinogenic substances in any case, so this method should become the exception rather than the rule.
There is another universal way to cook chicken. For those who always want to have a healthy lunch, but do not have time for long cooking, there is the opportunity to cook chicken breast in a slow cooker. To do this, you can use the recipes from the book that comes with the multicooker, and also prepare your own dish. Place a portion of chicken and cauliflower in a bowl. Place the bowl in the multicooker, turning on the last one for 40-45 minutes. It is better to use the “Baking” mode for this, so you save all the juice inside the chicken.
Recipes for dietary breasts for athletes
So, are you ready to learn how to prepare athletes' chicken breasts for a dose of clean, flavorful protein? Try our simple recipes.
Fried breast in a frying pan
An extremely simple, tasty and healthy recipe. For a kilogram of fillet you will need:
- 3 eggs
- Khmeli-Suneli seasonings
- non-stick frying pan
- parsley for beauty
Beat the eggs, add seasoning, dip the fillet into the frying pan. You need to fry without oil, literally 3 minutes.
Recipe for steamed breasts in a slow cooker
To prepare, simply wash and cut the breasts. Pour boiled water into the slow cooker and place the breast in it. Cook for 40 minutes. The protein is ready
