Is it better to eat beef or chicken during exercise

During the fitness period, the choice of beef or chicken should be based on the training objectives and individual physique. Beef is better during the muscle building period, while chicken is more suitable during the fat loss period. Beef is rich in creatine and iron, which have a significant promoting effect on muscle synthesis after strength training. Every 100 grams of lean beef contains about 20 grams of high-quality protein and natural myopeptides that can delay exercise fatigue. The absorption rate of heme iron in beef is relatively high, making it suitable for fitness enthusiasts who are prone to anemia. However, beef has a relatively high fat content, especially in areas such as rib eyes and beef brisket, and excessive consumption may affect body fat control. It is recommended to choose lean parts such as pork and beef tendon, and consume 3-4 times a week. Paired with vegetables rich in vitamin C, it can improve iron absorption rate.

Chicken is a typical low-fat and high protein ingredient, with less than 2% fat content in skinless chicken breast. Its protein has a high biological value of 79 and is more easily absorbed and utilized by the human body, making it suitable for the weight loss period that requires strict control of calories. Chicken breast contains a high amount of tryptophan, which helps to relax nerves and improve sleep quality after exercise. However, long-term single intake may lead to insufficient zinc, so it is recommended to pair it with zinc rich foods such as oysters and pumpkin seeds. The recommended daily intake for fitness enthusiasts is 150-200 grams, and using low-temperature slow cooking or steaming can maintain the tenderness of the meat.

Fitness diet should pay attention to the diversification of protein sources, alternating between consuming beef and chicken can obtain more comprehensive nutrition. It is recommended to control the ratio of red to white meat at 1:2, and pair it with sufficient vegetables and whole grains. supplementing with 20-30 grams of protein within 30 minutes after exercise is most effective, and whey protein powder can be used as a dietary supplement. At the same time, attention should be paid to individual differences. People with weak gastrointestinal function should reduce the frequency of beef intake, and those with high uric acid levels should control their intake of chicken. Regularly monitor changes in body fat percentage and muscle mass, and adjust dietary structure in a timely manner.