Turkey breast
Nutritional profile
Per 100g, Turkey breast provides 135 kcal with 30g protein, 0g carbs and 1g fat. Macro profile: protein-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Provides essential amino acids for muscle protein synthesis, recovery and lean mass maintenance. Critical in a calorie deficit. Animal sources provide B12, heme iron and creatine; plant sources add fiber and phytonutrients.
Sports performance & fitness
Essential for hypertrophy and body recomposition. Target 1.6-2.2 g/kg/day based on goal and training level. High protein density improves satiety on fat-loss diets.
Ideal timing
Spread 20-40 g per meal. Post-workout (0-2 h) aids recovery; pre-sleep (casein/dairy) may support overnight synthesis.
Preparation & combinations
Prefer grill, oven or steam. Marinate without excess sugar. Combine legumes with grains for complete amino acid profile.
Key micronutrients
- Iron (source-dependent)
- Zinc
- Vitamin B12 (animal sources)
- Creatine (meats)
- Selenium
Myths & practical tips
Myth: «Only 30 g protein absorbed per meal». Muscle protein synthesis responds to total daily intake and distribution, not a rigid per-meal ceiling.
Nutritional profile
Per 100g, Turkey breast provides 135 kcal with 30g protein, 0g carbs and 1g fat. Macro profile: protein-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Provides essential amino acids for muscle protein synthesis, recovery and lean mass maintenance. Critical in a calorie deficit. Animal sources provide B12, heme iron and creatine; plant sources add fiber and phytonutrients.
Sports performance & fitness
Essential for hypertrophy and body recomposition. Target 1.6-2.2 g/kg/day based on goal and training level. High protein density improves satiety on fat-loss diets.
Ideal timing
Spread 20-40 g per meal. Post-workout (0-2 h) aids recovery; pre-sleep (casein/dairy) may support overnight synthesis.
Preparation & combinations
Prefer grill, oven or steam. Marinate without excess sugar. Combine legumes with grains for complete amino acid profile.
Key micronutrients
- Iron (source-dependent)
- Zinc
- Vitamin B12 (animal sources)
- Creatine (meats)
- Selenium
Myths & practical tips
Myth: «Only 30 g protein absorbed per meal». Muscle protein synthesis responds to total daily intake and distribution, not a rigid per-meal ceiling.
Best for
Ideal for muscle gain and high-protein meals. Excellent post-workout or in a calorie surplus.
Key micronutrients
- Iron (source-dependent)
- Zinc
- Vitamin B12 (animal sources)
- Creatine (meats)
- Selenium