Chicken Consumption For Bulking: How Much Is Enough?

Chicken is a great source of protein and other nutrients, making it a popular choice for those looking to bulk up. The amount of chicken one should eat per day to bulk depends on various factors, including body weight and activity level. According to sports nutritionist Matt Lovell, an average 76 kg (12st) man needs about 200g of protein per day, which is equivalent to around 500g of chicken. However, it's important to note that too much protein can be excreted as waste, so it's best to vary your protein sources and not rely solely on chicken. Cooking chicken in bulk is a convenient way to ensure you have tasty and healthy meals throughout the week, and there are numerous ways to prepare and cook it.

Cooking methods: slow cooker, grill, Instant Pot, stir-fry, soup, wraps, bowls

Slow Cooker

Shredded chicken is a versatile dish that can be used in a variety of meals, from chicken tacos and burritos to chicken salads and casseroles. To make shredded chicken in a slow cooker, place 2 pounds of boneless, skinless chicken breasts and 1 cup of stock, broth, or water in a 4-quart or larger slow cooker. Cover and cook on the LOW setting for 4 to 5 hours or on the HIGH setting for 2 to 3 hours, until the chicken reaches an internal temperature of 165°F. Transfer the chicken to a cutting board and shred it with two forks while it's still warm. Refrigerate the shredded chicken in an airtight container for up to 4 days or freeze it for up to 4 months.

Grill

Grilling chicken breasts is a great way to cook in bulk and can be used for various meals throughout the week. Marinate the chicken breasts in a simple marinade or pineapple juice, which will make the chicken extra tender. Grill two or three packages of chicken breasts, then use the leftovers in different meals such as salads, fajitas, quesadillas, sandwiches, or casseroles. You can also freeze the grilled chicken for later use.

Instant Pot

The Instant Pot is a convenient way to cook chicken breasts for meal prep. Place the chicken breasts in the Instant Pot with salt, chicken broth or water, and any desired spices or citrus flavors. For firm chicken, cook for 10 minutes with a quick release of pressure. For tender, shredded chicken, cook for 15 minutes and use natural release for 5 minutes. The total cook time, including prep, is about 30 minutes. The cooked chicken can be used in salads, wraps, soups, or grain bowls.

Stir-Fry

Chicken stir-fry is a quick and simple dish that typically takes only about 25 minutes to prepare and cook. Start by cooking the chicken until tender, then set it aside. Boil brown rice according to package directions. In a separate pan, saute mixed vegetables in olive oil, chicken broth, soy sauce, ginger, garlic, and honey. Add the cooked chicken back to the pan and stir-fry for another 1-2 minutes.

Soup

Chicken soup is a nutritious option for those serious about bodybuilding and creating a weekly meal plan. While there are various recipes for chicken soup, a typical serving includes 40g of protein, 91g of carbs, 6g of fat, and 568 calories.

Wraps and Bowls

Chicken wraps and bowls are versatile and can be tailored to personal preferences. Chicken burrito bowls, for example, can include chicken, black beans, fiber from corn and avocado, chipotle peppers, and adobo sauce. Chicken wraps can be made with crispy chicken for a serious bodybuilding meal, providing 17g of protein, 51g of carbs, 7g of fat, and 335 calories.

Chicken parts: breast fillets are low-fat and high-protein

Chicken is a great source of protein, and for those looking to bulk up, it is an ideal food to add to the diet. Chicken breast, in particular, is a very popular choice for those wanting to increase their protein intake while keeping the fat content low.

Chicken breast fillets are the leanest part of the chicken, with the most protein by weight. They are a complete protein source, offering an impressive 53.4 grams of protein per 172 grams of boneless, skinless chicken breast. This makes chicken breast ideal for those looking to lose weight, maintain muscle mass, and improve recovery. The breast is also a great option for bodybuilders who need to keep body fat low, especially when preparing for competitions.

Chicken breast is also a good source of other nutrients, including selenium, phosphorus, and vitamin B6. Selenium is an important mineral for fertility, and vitamin B6 helps to protect against heart disease. Chicken breast is also low in calories and carbohydrates, making it a perfect choice for those following a low-carb or keto diet.

To ensure you are getting enough protein for muscle growth, it is recommended to consume 2.2 grams of protein per kilo of body weight per day. For a 76kg man, this equates to around 500 grams of chicken per day. However, it is important to note that there is a limit to how much protein the body can use, and consuming too much will result in it being excreted as waste. So, while chicken is an excellent source of protein, it is vital to include other sources of protein and not exceed the recommended daily intake.

Chicken breast fillets are a versatile and affordable option, taking on the flavours of whatever they are cooked with. They can be baked, grilled, or seared and then baked to ensure a juicy texture. Marinating the meat can also add flavour and moisture, with a simple combination of fat, acid, and seasonings.

How much to eat: 2.2g protein/kg of body weight/day or 200g/day

The amount of chicken you need to eat per day to bulk depends on your weight, goal, and level of physical activity. For example, a sedentary person would require 1.2 g/kg of protein per day, while a serious athlete could need up to 2.7 g/kg.

Matt Lovell, a sports nutritionist, recommends consuming 2.2 grams of protein per kilogram of body weight per day to bulk up. This equates to approximately 500 grams of chicken for a 76 kg (12st) man.

However, it is important to note that there is a limit to how much protein your body can utilize. Consuming excessive protein may result in it being excreted as waste. Therefore, it is recommended to vary your protein sources and not rely solely on chicken.

According to Lovell, a daily intake of 200 grams of chicken is sufficient to meet the recommended daily allowance (RDA) of protein, which is 0.8 grams per kilogram of body weight. This amount ensures that you are not deficient in protein, which is essential for building muscle tissue.

In summary, to bulk up, aim for 2.2 grams of protein per kilogram of body weight per day, which can be achieved through a variety of protein sources, including chicken, tuna, eggs, and lean red meat. However, a minimum of 200 grams of chicken per day is recommended to meet your basic protein requirements.

How much to buy: 3-4 pounds for 2 people, 6-8 pounds for a family

When it comes to buying chicken in bulk, it is important to consider your protein requirements and the number of people you're cooking for. A good rule of thumb is to buy 3-4 pounds of chicken breast fillets for two people and 6-8 pounds for a larger family or if you want more leftovers. Chicken breast fillets are a great choice as they are low in fat and high in protein, providing about 165 calories from 31 grams of protein and only about 3.5 grams of fat per serving.

For an average 76 kg (12st) man, it is recommended to consume around 200 grams of chicken per day to meet the recommended daily allowance (RDA) of protein, which is 0.8 grams per kilo of body weight. According to another source, the ideal protein intake for bulking up is 2.2 grams of protein per kilo of body weight, translating to about 500 grams of chicken for a 76 kg man. However, it is important to remember that there is a limit to how much protein your body can use, and consuming excessive amounts will result in waste.

When cooking chicken in bulk, you can use various methods such as slow cooking, grilling, or using an Instant Pot. By planning and preparing your meals, you can ensure you always have tasty and healthy options available. Cooked chicken is versatile and can be used in stir-fries, soups, wraps, bowls, or simply paired with your favorite vegetables and sauces.

Remember to store your cooked chicken correctly to keep it fresh and safe to eat. Portioning and storing it in meal prep containers in the fridge or freezer will ensure it stays edible for up to four days and three months, respectively.

Storing: Portion and freeze, lasts 4 days in the fridge, 3 months in the freezer

When storing chicken, it's important to follow food safety guidelines to prevent foodborne illnesses and ensure the best quality. Here are some detailed instructions for storing chicken:

Portioning and Freezing:

• If you have purchased a large quantity of chicken or have cooked a large batch, portion it into smaller servings. This will make it easier to thaw and use exactly what you need.
• Wrap each individual piece of chicken securely. This helps prevent freezer burn and maintains moisture.
• Place the wrapped chicken pieces into airtight bags designed for freezer storage, such as Glad® FLEX'N SEAL™ Freezer Quart Bags. Squeeze out as much air as possible before sealing the bags.
• Label the bags with the date of freezing and the contents. This helps you keep track of how long the chicken has been frozen and ensures you use it within the recommended timeframe.
• Store the chicken in the deepest part of your freezer, as this is usually the coldest area.

Storing in the Fridge:

• Cooked chicken can be stored in the refrigerator for 3 to 4 days. It's important to refrigerate it promptly after cooking. Aim to get it into the fridge within 2 hours of cooking.
• Store the chicken in an airtight container or a leak-proof container to prevent contamination of other foods.
• Place the container on the top shelf of your refrigerator to avoid accidental leaks.
• Regularly check the chicken for any signs of spoilage, such as changes in smell, texture, or colour. If the chicken develops a slimy texture or an acidic, sour smell, discard it immediately.

By following these storage guidelines, you can safely store and use chicken for your bulking meal plan. Remember to practice good hygiene when handling raw chicken, and always thaw frozen chicken safely by transferring it to the refrigerator a day before you plan to cook it.

Frequently asked questions