Is it better to eat soy products or chicken for fitness

During the fitness period, soy products and chicken have their own advantages. When there is a high demand for muscle building, chicken is better, while soy products are more suitable for vegetarianism or cholesterol control. Both soy products and chicken are high-quality sources of protein, but there are differences in their amino acid composition. Chicken protein has a high biological value and contains all essential amino acids in a proportion close to human needs, especially with a prominent leucine content, which stimulates muscle synthesis more strongly. Soy products are relatively deficient in methionine, but rich in soy isoflavones and dietary fiber, with a much lower saturated fat content than chicken, making them more cardiovascular friendly. Both have their own emphasis on trace elements, with chicken providing more heme iron and vitamin B12, while soy products are rich in calcium and magnesium. From the perspective of digestion and absorption efficiency, the protein digestion rate of chicken can reach over 90%, while soy products contain anti nutritional factors such as trypsin inhibitors and need to be fully heated before consumption. Cholesterol sensitive individuals should be aware that every 100 grams of chicken breast contains about 80 milligrams of cholesterol, while soy products generally do not contain cholesterol. Soy protein in soy products has been proven to have the effect of reducing low-density lipoprotein, but some individuals may experience bloating or allergic reactions.

It is recommended to mix and consume according to the training objectives. After high-intensity strength training, chicken should be prioritized, and the proportion of soy products can be increased on aerobic training days. Pay attention to controlling the daily total protein intake at around 1.5 grams per kilogram of body weight to avoid excessive burden on the liver and kidneys. Choose low-fat cooking methods such as steaming and boiling to avoid frying and damaging nutrients. Lactose intolerant individuals can choose fermented soy products to enhance absorption while ensuring sufficient intake of vegetables and fruits to maintain acid-base balance.