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