Is Fish And Chicken A Better Source Of Protein?

Is Fish And Chicken A Better Source Of Protein?

Since nutritionists recommend that adult women and men should ingest between 46 to 56g of protein, you may be wondering what is the best way to distribute the protein when you plan your meals. The protein is found in a wide variety of foods, including foods of animal and plant origin. Two popular options are chicken and fish. The best protein depends on your nutritional needs, as well as factors such as the cost per pound and the budget you have for food.

The amount of protein

Chicken and fish are good sources of protein with similar amounts of nutrients in a 3-oz. Dish. Three oz. of chicken meat, without the skin, have about 27 g of protein, while 3 oz. of dark meat, without skin, contains about 24 g. Various types of fish offer different amounts of protein. These amounts range from a minimum of 13 g to 3 oz. of Atlantic herring to the high amounts of 23 g of red salmon and 25 g of yellowfin tuna. You can meet your daily protein requirement with two servings of fish or chicken.

Study of satiety sensation and amino acid profiles

In a study published in the 1991 Journal of Nutrition, six skinny men ate three meals in the morning after an overnight fast. Each received 50 g of lean protein composed of beef, chicken or fish. Before each meal a blood sample was taken, then eight additional samples were taken several times up to three hours after eating. The researchers examined the blood samples to know the levels of glucose and insulin, and of the amino acids and triglycerides. Participants were also asked to rate how they felt immediately after the meal and again every 30 minutes for three hours, based on a seven-point scale ranging from very hungry to very full.

Results of the study

The results of the study favored fish as a superior protein in most cases. Participants felt noticeably fuller after eating fish instead of chicken, qualifying the fish one or more points above the chicken in each 30-minute rating. Tryptophan in relation to LNAA, an essential amino acid, had a greater presence in the blood after ingesting fish than when chicken was ingested. The amino acid profiles in the blood were similar after each meal in the majority of amino acids. In some cases, as with taurine and methionine, amino acid levels were significantly higher after fish than with the other proteins.The difference did not favor beef or chicken with other amino acids.

Omega-3 and Omega-6

Fatty fish, such as salmon and tuna, contain omega-3 and omega-6 fatty acids. The body can not produce these essential nutrients, therefore you must obtain them through your diet. These fatty acids help the growth and development of the brain, hair growth, bone health, regulate the metabolism and the reproductive system. The general recommendation is to achieve a balance between omega-3 and omega-6. Poultry meat mainly contains omega-6 fatty acids and Americans get more than necessary, according to the University of Maryland Medical Center. Fish, on the other hand, is a good source of omega-3 fatty acids.

Video Tutorial: Best Protein to Lose Weight, Build Muscle,.

Like This? Share With Friends: