Which helps to build more solid muscle chicken or beef? High protein foods such as beef or chicken is critical to muscle growth. They both equally serve a purpose in gaining muscle. Why is that? Because there is a high amount of protein in both chicken and beef. What are the top high protein foods we can eat that will help with gaining muscle?
Which Helps To Build More Solid Muscle Chicken Or Beef?
The Excellent Sources Of Protein Foods Are:
- Chicken Breast contains about 26 grams of protein per 3 oz. It also has B-Vitamins, Niacin and B6.
- Beef has a high quality of protein and contains about 22 grams of protein per 3 oz. And it contains a good amount of creatine, B vitamins and minerals. A 3 oz beef is about 235 calories, and the reason beef would be more beneficial than chicken for your muscle growth because of the significant amount of creatine in it.
Creatine is one of the best natural substances when it comes to building lean muscle mass. If you are going to eat beef, make sure it is a lean cut with minimal fat. Because that saturated fat is not good for your arteries at all. Excessive red meat can also contribute to heart disease.
So, eating an abundant amount of red meat isn’t necessarily healthy for you. If you must make a health decision to either eat a high amount of beef or chicken, it would be better to eat chicken over beef from a long-term health perspective.
Which Helps To Build More Solid Muscle Chicken Or Beef?
- Shrimp contains about 19 grams of protein per 3 ounce serving. It also has a high amount of leucine which is essential amino acids important for muscle growth.
- Turkey Breast contains about 26 grams of protein per 3 ounce serving and it also has B-vitamins and niacin.
- Beans contains about 15 grams of protein per cup whether it be pinto, black and kidney beans. Beans have fiber, magnesium, phosphorus and iron and it contains B vitamins and that is helpful to lean muscle mass gain.
- Quinoa contains about 8 grams of protein and 5 grams of carbs per 1 cup, and it has magnesium and phosphorus.
- Tofu is a great protein alternative source for vegetarians and vegans. One half cup of tofu is 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates. Tofu also has a solid source of calcium which helps with bone health.
- Almonds has decent amount of protein, and one ounce contains about 6 grams of protein. And it also contains Vitamin E, magnesium, and phosphorus.
- Scallops contains about 17 grams of protein with little bit of fat per 3 oz serving. And the calories are low as a 3 oz serving is less than 100 calories.
Chicken and beef are great protein sources, but they are not the only protein sources that you can digest to build muscle. The more protein options the easier it will be for you not to feel bored eating the same things every day. Diversifying what you eat helps with enjoying the process, so you know exactly what those diverse types of protein options are.
“Protein is the essential building block to muscle growth, but it is also important to make sure your diet has a balanced amount of carbs and fats which will help those muscle building goals.” Celebrity Fitness Expert Obi Obadike
To heighten muscle growth, you need to consume more calories that is needed to maintain your body weight. Your protein intake needs to be around 1.2 grams to 2 grams of protein per pound. The amount of protein intake and the amount, of quality calories will always be the main driver of how much muscle you can gain. Along with a rigorous strength training routine.
The Bottom Line: Protein is the essential building block to muscle growth, but it is also important to make sure your diet has a balanced amount of carbs and fats which will help those muscle building goals.
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References
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
