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Is Turkey Good For Building Muscle?

Of all protein sources, chicken is usually first on the list for building muscle. The famous chicken breast has been ingrained in every bodybuilder's diet. But what about other protein sources like turkey? Turkey is pretty much underrated but the truth is it's one of the best protein sources you can have for building muscle. Here are a few reasons why you should start eating turkey:

High in protein

Much like chicken breast, turkey is high in protein as well. In just 4 oz(113.6 grams) of roast turkey, you get 32 grams of protein. A 3.5 oz(99.4 grams) skinless turkey breast yields a whopping 30 grams of protein. After your heavy workouts, eating turkey will pack lots of lean muscle mass on your body frame.

Lean protein

Turkey is lean meat and rather low in fat. In 4 oz (113.6 grams) of roast turkey, there are 8.4 grams of fat of which only 2.4 grams are saturated and the other fats polyunsaturated and monounsaturated, the healthy kind of fats. A 3.5 oz(99.4 grams) skinless turkey breast yields only 4 grams of fat. Many bodybuilders who want to get ripped will focus on lean protein like chicken breast, turkey breast and fish.

Low in calories

Turkey is nice to have in a meal due to its low amount of calories. It can be included in any bodybuilding or weight loss diet easily. In 4 oz(113.6 grams) of roast turkey, you get 216 calories.

Vitamins B-6 and B-12

Turkey is a good source of vitamins B-6 and B-12. A lack of such vitamins can cause anemia and adequate amount of B-12 prevents fatigue, muscle weakness and cramps while maintaining stable blood glucose levels. For optimal health, muscle gain and recovery, you need the B-Complex vitamins and that includes B-6 and B-12.

Vitamin B-12 is well-known for its key role in producing red blood cells which are vital for transporting oxygen to your working muscles.

Contains tryptophan

Turkey contains an essential amino acid called tryptophan which can act as a natural sedative and helps you sleep better, so for insomniacs, eating turkey is recommended. A good night sleep aids muscle building as your muscles really grow when you're resting not when you're training. Having a good night rest will also ensure a more effective workout the next day as you'll be fitter and more energetic. For dinner, have a plate of lean turkey breast and a bowl of salad.


While turkey is rather enjoyed during Thanksgiving or other special occasions like Christmas and New Year, there is no reason why you can't eat it a couple of times every week if it helps you reach your muscle building goals.


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