Chicken and Eggs for Lean Muscle Gain

If you are looking for a muscle-building recipe, look no further! This one-pan, oil-free recipe is rich in protein and is packed with nutrients for building lean muscle. 

Why Eggs?

As long as you aren’t allergic, eggs are a near-perfect food. They are high in protein, low in fat, and contain valuable nutrients like choline, leucine, and omega-3 fatty acids.

• Choline is an essential phospholipid typically grouped with the B vitamins. It is necessary for the production of acetylcholine, which transmits signals from nerves to muscles, facilitating muscle movement and coordination. Some research suggests that choline supplementation may improve muscle function and athletic performance [1]. Acetylcholine is also required for memory and mood regulation. This may explain why choline intake has been shown to support cognitive function, memory and overall brain health, particularly during aging [2].
• Leucine, one of the essential branched-chain amino acids (BCAAs), has garnered significant attention for its role in muscle protein synthesis, thereby supporting muscle growth, particularly when consumed in conjunction with resistance training [3]. 
• Omega-3 fatty acids, particularly the long-chain varieties EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to support muscle protein synthesis, the process by which muscles repair and grow in response to exercise and resistance training [4]. Omega-3 fatty acids can help to mitigate inflammation, which can aid in reducing exercise-induced muscle damage and soreness, allowing for more frequent training sessions and greater overall gains in muscle mass and strength [5]. In addition to supporting muscle growth, omega-3 fatty acids may also help prevent muscle loss, particularly in situations where muscle wasting occurs, such as during aging [4].

Why Chicken?

Along with chicken being famous for its absorbable protein content, it is also a fantastic source of the B vitamins niacin and B6.

• Niacin, also known as vitamin B3 or nicotinic acid, is a water-soluble vitamin that plays a crucial role in various metabolic processes. Vitamin B3 helps dilate blood vessels, leading to improved blood flow throughout the body, including to muscles. Niacin is necessary for DNA repair and cell regeneration processes, which are essential for muscle recovery and repair after exercise-induced damage [6]. Adequate niacin levels help ensure efficient muscle tissue repair, allowing for more significant gains in muscle mass over time.
• Vitamin B6, also known as pyridoxine, plays a role in the metabolism of amino acids, the building blocks of proteins. It helps convert amino acids into usable forms, facilitating the synthesis of new proteins, including those found in muscle tissue. Vitamin B6 is necessary for the breakdown and utilisation of glycogen, the primary storage form of carbohydrates in muscles [7]. During exercise, glycogen serves as a vital energy source for muscle contractions. Proper glycogen metabolism ensures that muscles have an adequate supply of energy during workouts, supporting performance and endurance.