It is worth remembering that proteins are an essential nutrient for the survival of the organism, in addition to being important for building muscle and giving satiety to the body.
But some people may still have some doubts about these foods. For example, is it supposed to eat the whole egg or just the white? And will any kind of chicken do? Or is it just the chicken breast?
Egg or Chicken to Lose Weight
Let’s find out the nutritional values per 100 grams of food, to make comparisons easier. Here, it is worth noting that no type of meat or egg contains a significant amount of carbohydrates.
In 100 grams of chicken leg with skin, there are an average of 160 calories, 17 grams of protein and 10 grams of fat.
In the same portion of a skinless chicken leg, the calories drop to 120, the proteins remain at 17 grams and the fats drop to 4 grams.
That is, it is no wonder that the orientation is to eat chicken without the skin . The reduction in calories and fat will make a big difference to fitness and cardiovascular health.
The chicken breast, which is the noblest part of the animal and the favorite of those who train or want to lose weight, has 119 calories, 21 grams of protein and 3 grams of fat.
Calories are about the same as skinless thighs. In addition, there is a little more protein and a little less fat.
Thus, chicken breast comes slightly ahead as the best alternative. However, if money is tight, skinless chicken thigh also works as a good option.
Another chicken cut that deserves our attention is the drumstick. The skinless version has 160 calories, 18 grams of protein and 10 grams of fat. Already 100 grams of drumstick with skin have 255 calories, 16 grams of protein and 21 grams of fat.
Note that skinless chicken thighs have the same amount of fat as chicken thighs with skin. The drumstick is naturally fatter, its fibers have more streaky fat. So even if you remove the skin, it still has a lot of fat.
And what about the egg?
To make the comparison easier, let’s continue looking at the 100 gram servings. Note that 100 grams is not the same as one egg or one egg white.
Well, 100 grams of a whole egg brings 143 calories; 13 grams of protein and 9 grams of fat. In turn, 100 grams of egg whites have 59 calories; 13 grams of protein and 0 of fat.
That is, by discarding the egg yolk, a little protein is lost and a huge amount of fat is eliminated. With its quality proteins, lower fats and fewer calories, egg whites are a good option for anyone who is restricting calories or fat in their diet.
But, no eating raw egg, right? The absorption of nutrients from raw egg is worse and there is a risk of developing a salmonella infection, which can be dangerous.
For post workout
In the post-workout meal you need to consume high-glycemic carbohydrates and high-value proteins. In addition, it is important to try to minimize the intake of fiber and fat as much as possible, which will slow down the absorption of food, something we do not want at this time.
Thus, the best options to eat after training are egg whites, chicken breasts or skinless chicken thighs.
Be careful when preparing
There is no point in choosing egg whites, chicken breasts or skinless chicken thighs and cooking them with a lot of oil, olive oil or any other type of fat.
This will increase the fat and calorie content of the food, as each gram of fat carries nine calories. The ideal is to grill or roast the chicken and cook the egg (or egg white) without adding fat.