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Chicken, Broccoli, Rice = The secret to big gains? | The benefits of a VARIED diet | Myprotein
Jan 30, 2025
You can only make gains with chicken, broccoli and rice, right? WRONG! Myprotein looks at the importance of both a BALANCED and VARIED diet.
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Chicken, Broccoli, Rice = The secret to big gains? | The benefits of a VARIED diet | Myprotein
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0:00
to get the best gains you've got to
0:01
stick to chicken broccoli and rice
0:04
[Music]
0:07
right I'm l Kelly a sports dietician and
0:10
in this video we're going to look at why
0:12
a balanced diet is better for your
0:14
muscle growth than just chicken broccoli
0:16
and rice there's absolutely nothing
0:19
wrong with just chicken broccoli and
0:20
rice or any singular food or meal for
0:23
that matter however if there is a heavy
0:25
Reliance on any one particular food or
0:27
meal within a diet micronutrient
0:29
deficient icies are a little bit more
0:31
likely to occur carbohydrates fats and
0:33
protein are macronutrients which means
0:35
we need them in larger amounts vitamins
0:37
and minerals are micronutrients which we
0:39
still need but they are present in
0:40
smaller amounts although we talk a lot
0:43
about macronutrients and their sources
0:45
within the health and fitness space
0:46
micronutrients are also important for
0:48
overall health and performance vitamins
0:51
are required for growth health and
0:52
physical well-being forming essential
0:54
parts of enzymes which are involved in
0:56
energy production immune system nervous
0:59
system and hormone systems minerals are
1:01
elements that have many different
1:02
functions in the body from forming the
1:04
structure of bones and teeth to being
1:06
involved in muscle contractions nerve
1:08
functions and the formation of red blood
1:10
cells there are 20 minerals and Trace
1:13
elements that are essential to health
1:14
and must be obtained through the diet
1:17
sticking with just one type of meal
1:19
means that the range of micronutrients
1:20
is limited within different sources of
1:23
macronutrients tends to lie an entire
1:25
range of micronutrients an example of
1:27
this is comparing potatoes and oats
1:30
both are great sources of carbohydrates
1:33
and one is not necessarily better than
1:35
the other nutrition always comes down to
1:37
context however they will both provide a
1:40
range of other nutrients too oats are a
1:42
great source of fiber known as beta
1:44
glucagon which has been shown to help
1:46
improve cholesterol levels in certain
1:48
quantities and potatoes provide vitamin
1:51
K essential for wound healing and blood
1:53
clotting another example would be to
1:55
compare protein sources although protein
1:58
may be the most abundant nutrient in
2:00
both Cod and steak each of these will
2:02
provide a completely different range of
2:04
other nutrients for example steak is
2:06
rich in iron whereas Cod is lower in
2:09
Iron but contains more vitamins A and E
2:12
much of the reason why sticking to the
2:14
same meal like chicken broccoli and rice
2:16
is popular is because it's simple and
2:18
provides a high amount of protein and a
2:20
balance of carbs and fats however you
2:23
can still obtain the same amount of
2:25
protein carbs fats and energy by
2:27
changing up the macronutrient sources
2:30
and even if you didn't want to deviate
2:32
too far away from chicken and rice maybe
2:34
because you enjoy it or it's easy you
2:37
could swap up the cut of chicken or vary
2:39
the type of rice that you use like
2:41
swapping brown rice for basmati or wild
2:43
rice or even a combination and that
2:46
brings me on to the next point about
2:47
variety your gut microbes will thank you
2:50
if you incorporate a mix of grains and
2:52
plants the gut is not just a place that
2:55
food goes to it's also home to the gut
2:57
microbiota the collection of bacteria
2:59
that that live within the gut each
3:01
different species provides us with
3:03
different benefits and the more diverse
3:05
our gut microbiome is the more benefits
3:07
we get these benefits range from
3:09
improved immunity mental health
3:11
digestion and even metabolic Health you
3:13
may have heard of plant points which is
3:15
a build on from the five a day that
3:17
we're all used to the purpose of the
3:19
five a day was to encourage individuals
3:21
to eat at least five portions of fruit
3:22
and vegetables to help improve the
3:24
intake of micronutrients and fiber
3:26
within their diet now research has
3:28
highlighted that eating 30 different
3:29
plant feeds a week can play a positive
3:31
role in leading a healthy lifestyle for
3:34
example the 2018 American gut project
3:36
study demonstrated that participants who
3:39
ate a broader range of plants had a more
3:41
diverse microbiome which is associated
3:43
with many health benefits I get it 30 is
3:46
a huge number but this is 30 plants not
3:49
30 fruit and vegetables so things like
3:51
pulses whole grains herbs and spices as
3:54
well as fruit and vegetables all count
3:57
another reason for variety being a good
3:59
thing is because you're less likely to
4:00
get bored and completely lose interest
4:02
in your nutrition so swapping out that
4:04
Rice every now and then and aiming to
4:06
incorporate more grains and plants would
4:08
be beneficial for both your guts and
4:10
your taste buds as a dietitian I'm very
4:12
often asked what is the best diet and my
4:15
answer is one context always matters
4:18
when it comes to nutrition and everyone
4:19
is individual and two the best diet is
4:23
the one that you can stick to and
4:25
incorporates all the nutrients that you
4:26
need to support Optimal Health but your
4:29
diet should also provide you with
4:30
flexibility pleasure and enjoyment so
4:34
let's look at some alternatives to
4:35
chicken and rice firstly sticking to the
4:38
chicken and rice theme you could try
4:40
swapping chicken breast for chicken
4:41
thigh whilst it does contain more fat it
4:44
also provides a better source of iron
4:45
and zinc in comparison to chicken breast
4:48
to get more plants into your diet you
4:50
could try a mix of different Rices like
4:52
wild and Basmati rather than just one
4:54
type of rice or change up the types over
4:56
the week spices and flavorings are often
4:58
overlooked when it comes to our diet but
5:00
these can be so important for enjoyment
5:03
for example plain chicken and rice might
5:05
sound pretty boring to some people but
5:07
if a heat a chicken and rice bowl with
5:08
beans and spices might sound a little
5:10
bit more enticing so don't be afraid to
5:13
play around with spices and adding
5:14
pulses to the dish to keep things
5:16
interesting but also to increase the
5:18
fiber and rack up those plant points
5:20
when you think about chicken and rice as
5:21
a meal it's pretty balanced if we
5:23
incorporate some veggies with it we've
5:25
got protein and a little bit of fat from
5:26
the chicken carbs from the rice and
5:28
fiber vitamin and minerals from the
5:30
veggies varying this up doesn't have to
5:33
be hard simply think of another source
5:35
of protein carbs fats and fruit or veg
5:38
that you enjoy some Alternatives could
5:40
be a quinoa salad with chicken or a
5:43
tabula salad with Falafel and humus
5:47
something like a tuna bake with lentil
5:49
pasta spaghetti bnes with lean mints or
5:51
corn mins or even salmon and wild rice
5:54
all work really well we've popped some
5:56
examples two chicken and rice within the
5:58
caption so make sure you check check
5:59
that out for some inspiration I hope
6:02
that you found this video helpful and
6:03
you feel inspired to change things up be
6:06
sure to tag us in your creations and hit
6:08
that subscribe button for more practical
6:10
nutrition
6:14
advice
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