닭가슴살은 얼마나 먹어야할까?

안녕하세요🙇🏻‍

이번에는 어떠한 목표를 가지고 운동을 하더라도 일단 찾게 되는 닭가슴살에 대해 알아보려고 합니다.

요즘 유투브와 sns의 발달로 인해 여러가지 맛있는 닭가슴살 제품 군이 등장하며 공격적인 마케팅을 이어가고 있습니다. 그렇다면 우리는 어떤 닭가슴살을선택해야 하며 얼만큼 섭취를 해야 근성장을 이룰 수 있을까요?

이번 글에서는 닭가슴살의 영양 성분과 효능, 전반적인 단백절 섭취 기준을 적어 볼까 합니다.

 

 

먼저 닭가슴살의 영양 성분에 대해 알아보겠습니다.

100g 기준으로 단백질은 23.1g으로 상당히 높은 고단백 식품에 속한다고 볼 수 있겠습니다. 탄수화물과 당질은 0g이며 지방은 1.2g으로 운동 후 단백질을찾으시는 분들에게 더할 나위없이 좋은 음식이라 할 수 있겠습니다.

이밖에도 나트륨 65mg// 칼륨 250mg// 철분 0.7g// 칼슘 11.0mg// 칼륨 255.0mg// 철분 0.7mg 포함 되어 있습니다. 

그리고 필수 아미노산 중 황을 포함하고 있는 a-아미노산의 일종인 메티오닌이 소고기보다 풍부하다고 알려져 있습니다. 

메티오닌은 체내에 알레르기를 유발하는 히스타민의 혈중 농도를 떨어트릴 뿐 아니라 간에서 독소나 노폐물 제거 및 신진대사를 촉진시키고 지질을 유화시키는 기능도 있다고 합니다.

거꾸로 얘기하면 메티오닌이 부족 할 때 간의 기능이 약화되어 혈중 콜레스테롤이 증가할 수 있고 동맥경화와 같은 증상을 일으키거나 이뇨 능력이 저하되고노폐물이 축적되어 부종이 생길 수 있습니다.

이렇게 건강에 이로운 식품이니 많은 사람들에게 인기가 좋은 것이겠죠??

 

자 그렇다면 운동을 위해 닭가슴살을 구매할 때 보다 나은 상품을 선택하는 방법은 무엇일까요?

닭가슴살은 닭의 부위 중 가장 지방이 적고 백색 근섬유로만 이루어져 있기때문에 옅은 핑크색 또는 백색을 가지고 있습니다.

또한 근섬유 다발이 가늘고 일정한 방향으로 뻗어 있기 때문에 삶았을 때 결대로 찢어지는 걸 볼 수 있죠.

마트에 진열되어 있는 생닭 가슴살 가격들을 둘러보면 400g 기준에 5~6,000원 대 가격을 형성하고 있습니다. 이런 닭가슴살 천국에서 육안으로 봤을 때 살이 두텁고 윤기가 흐르며 탄력이 있어 보이는 것이 좋다고 합니다.

위에서 말씀 드렸다시피 옅은 핑크색 또는 백색을 가지고 있다했지만 너무 흰 것은 오래된 닭 일수도 있으므로 피해주시는 것이 좋겠습니다.

생 닭가슴살이 아닌 인터넷 위주로 구매를 진행하는 맛이 첨가 된 닭가슴살을 선택하는 방법은

본인이 한번에 섭취하고 싶은 단백질 함량을 비교해보시고 구매하시는 걸 추천 드립니다.

무턱대고 단백질이 이게 더 많으니까 사야지 하고 구매를 했다가 한팩에 너무 많은 용량이 들어 있어 다시 냉동실로 돌아가는 경우를 주변에서 많이 봐왔습니다.(참고로 저는 누나가 2명입니다…)

 

이렇게 닭가슴살의 영양 성분과 구매 요령을 알아봤습니다.

그럼 운동 후 닭가슴살을 섭취하는 이유인 단백질! 이것을 얼마나 어떻게 섭취 해야할까요?

통상적으로 운동을 하는 분들은 자신의 체중(kg)x1.6~2.2(g)을 추천 드립니다.

예를 들어 자신의 체중이 80kg인 남성은 2.0g을 기준으로 하루에 160g의 단백질을 섭취해야 한다는 것이죠.

닭가슴살로 생각을 옮겨 볼까요? 100g에 23g의 단백질이 들어있으니 하루에 800g 가까운 가슴살을 섭취해야만 총량을 충족 시킬 수 있습니다.

마트에 파는 닭가슴살 400g을 한팩도 아니고 두팩을 하루에 먹으라니 너무 많아 보이죠??

제가 생각해도 그렇습니다.

사실 우리가 일반적인 식사를 가져가더라도 하루에 섭취하는 단백질 양은 상당합니다.

2015년에 진행 된 국민건강영양조사 제 6기 3차년도를 기준으로 10대는 하루에 90g을, 20대는 100g, 30대는 98g의 단백질을 하루에 섭취한다고 나와있습니다.

물론 평균 값이라는 오류가 있긴 하지만 참고를 해볼 수 있는 자료라 생각합니다.

그렇기 때문에 극한의 다이어트 또는 시합을 뛰는 선수가 아니라면 우리가 일반적으로 섭취하는 식단에서 닭가슴살 한 덩이 혹은 두 덩이 정도 더하더라도 근성장에는 충분한 단백질이라 할 수 있겠습니다.

 

오늘은 운동 단백질로 가장 흔한 식품인 닭가슴살의 영양과 효능, 구매 요령, 헬스 후 닭가슴살 섭취 방법 등을 포스팅 해봤습니다.

흔하게 알려진 상식일수록 변별력을 가지고 정확한 정보를 파악하는게 중요하다 생각합니다.

긴 글 읽어 주셔서 감사합니다. :)

 

Hello! 🙇🏻‍ Today, let’s talk about one of the most popular go-to foods for any fitness goal: chicken breast. Thanks to the rise of YouTube and social media, a wide variety of delicious chicken breast products have hit the market, supported by aggressive marketing campaigns. But how do we choose the right chicken breast, and how much should we consume to achieve muscle growth? In this post, we’ll dive into the nutritional benefits of chicken breast and general guidelines for protein intake.

Chicken Breast Nutrition

Let’s begin by discussing the nutritional value of chicken breast. Per 100g, chicken breast provides an impressive 23.1g of protein, making it a high-protein food ideal for post-workout recovery. It contains no carbohydrates or sugars and only 1.2g of fat, which makes it a perfect option for those looking for lean protein. Additionally, chicken breast offers 65mg of sodium, 250mg of potassium, 0.7g of iron, and 11.0mg of calcium. It’s also rich in methionine, an essential sulfur-containing amino acid, and in fact, chicken breast has more methionine than beef.

Methionine not only reduces histamine levels, which can help alleviate allergies, but also supports liver detoxification, boosts metabolism, and helps emulsify fats. A lack of methionine can weaken liver function, potentially raising blood cholesterol levels and leading to conditions like arteriosclerosis, decreased diuretic ability, and fluid retention.

With these health benefits, it’s easy to see why chicken breast is such a popular choice!

How to Choose the Best Chicken Breast for Fitness

When buying chicken breast for your fitness goals, what should you look for? Chicken breast is the leanest part of the bird, comprised primarily of white muscle fibers, giving it a pale pink or white appearance. The muscle fibers are fine and run in a consistent direction, making it easy to tear apart after cooking.

If you check the prices at the supermarket, chicken breast typically costs around 5,000 to 6,000 KRW per 400g. The ideal chicken breast should be thick, shiny, and firm to the touch. However, be cautious of chicken breasts that are too white, as they may be from older birds.

For those who prefer flavored chicken breast sold online, I recommend checking the protein content per serving before making a purchase. You don’t want to buy a pack with too much protein per serving only to have it end up back in the freezer because you couldn’t finish it in one meal! (As a side note, I speak from experience—I have two older sisters who’ve made this mistake often… 😊)

How Much Protein Should You Consume?

Now, let’s address the main reason many consume chicken breast after a workout: protein! How much protein do you need? For those who exercise regularly, the general recommendation is 1.6 to 2.2 grams of protein per kilogram of body weight. For example, a man weighing 80kg should consume around 160g of protein daily, based on a 2.0g/kg guideline.

Let’s translate that into chicken breast consumption. Since 100g of chicken breast contains about 23g of protein, you would need to eat nearly 800g of chicken breast to meet your daily protein needs. That’s the equivalent of almost two 400g packs of chicken breast from the store—quite a lot to eat in one day!

In reality, however, we already consume a significant amount of protein from other sources in our daily meals. According to the 2015 Korean National Health and Nutrition Examination Survey (KNHANES), teens consume around 90g of protein daily, while those in their 20s and 30s consume around 100g and 98g, respectively. While these figures are averages, they give us a good reference point.

So, unless you’re on a strict diet or preparing for a competition, adding one or two servings of chicken breast to your regular meals should provide enough protein for muscle growth.

Final Thoughts

In today’s post, we covered the nutritional benefits, tips for purchasing chicken breast, and the best ways to incorporate it into your post-workout meals. When it comes to fitness, even common knowledge should be backed by accurate and reliable information. Thank you for reading this long post—I hope you found it helpful! 😊