Grilled rooster breast is almost the lifeblood of mass-gaining energy athletes all over. And it is sensible: A typical, Three-ounce serving clocks in at kind of 20 grams of protein, simply over 1 gram of fats, and about 100 energy. Those are some spectacular stats when you find yourself seeking to pump up your protein consumption with out all of the further “stuff.”

Sadly, consuming a gentle vitamin of rooster, rooster, and extra rooster is ready as thrilling as staring at not anything however C-SPAN all day. So if you are in a position to combine up your vitamin and check out one thing new, believe the not-so-boring international of recreation birds.

Wild Goose

Goose is for sure a fattier minimize of meat than rooster, turning in about 12 grams of fats and 24 grams of protein according to Three-ounce serving. However until you might be actually seeking to lean out, that further fats content material is not prone to motive any actual hurt. Fats has lengthy since been cleared of its “satan” standing. A 2006 learn about printed in Medication and Science in Sports activities and Workout, discovered that entire milk ate up after a exercise led to bigger usage of amino acids for protein synthesis in comparison to skim milk—in spite of its further fats content material.[1] In different phrases, a bit of added fats is not prone to harm your muscle-building development, and it would even assist.

Plus, a well-cooked wild goose tastes extra like roast red meat than a fowl. The trick is to make a choice a smaller, more youthful fowl (kind of Eight-12 kilos), then roast it in a roasting pan, nearly like you might a turkey. The ensuing darkish meat is the easiest become independent from out of your usual white-meat rooster breast.


Duck has a nasty rap for being fatty, too. And sure, the fats content material of duck is upper than that of rooster, however many of the fats is within the duck’s pores and skin. If you do not consume the outside, the diet content material of a Three-ounce serving is unusually very similar to that of rooster: 102 energy, 16 grams of protein, and four grams of fats. However here is the deal: Duck, like goose, is a dark-meat fowl, so it tastes extra just like the darkish meat on a turkey or the beef on rooster thighs. If you are a die-hard fan of chicken, duck might not be the proper selection for you.

That mentioned, a well-cooked duck will also be scrumptious, however you must discover ways to prepare dinner it appropriately. When roasting a duck at house, you need to proceed pricking the outside because it roasts to permit the fats content material within the pores and skin to empty and cut back the oily style of the beef.



If you are in search of a recreation fowl that tastes extra like rooster, pheasant could also be your only option. It is a lean fowl with a mixture of white and darkish meat, and it in reality does style extra like rooster—however with a richer taste. When you consume the breast meat most effective, you are looking at a dietary profile nearly just like that of rooster.  A three-ounce serving has 110 energy, 20 grams of protein, and three grams of fats.

And whilst you could be tempted to hit up your hunter pals for a fowl or two, with regards to pheasant, farm-raised birds in reality be offering up a higher amino acid profile than wild pheasant.[2] In addition they have a tendency to style much less “gamey.” Simply be sure you do not overcook them. Pheasants are lean, so cooking them for too lengthy can cause them to dry and difficult.



Quail are small birds, weighing in at about four oz each and every, because of this you wish to have two to get sufficient meat for a unmarried serving. Their tiny measurement makes them simple to prepare dinner, and they may be able to be roasted, fried, braised, broiled, grilled, or sautéed. Like chickens, they have got a mixture of sunshine and darkish meat, however with a reasonably extra intense taste. Their dietary profile is nearly just like that of rooster, however with a couple of further grams of fats — about four grams according to helping rooster’s 1 gram.



Doves are some other small fowl with large taste, however you must prepare dinner them appropriately or they are going to tackle an iron-like style. The problem is that dove meat, like duck and goose, is darkish and lean, so overcooking it might go away it difficult and dry. This downside is compounded by way of the fowl’s tiny measurement: There may be much less meat to prepare dinner, so it is simple to overcook it. The trick is to marinate the beef in a single day, or to wrap it in bacon earlier than grilling, permitting the flavour and fats within the bacon to infuse the dove meat.

So long as you prepare dinner dove appropriately, there may be now not a lot to dislike about it. A three-ounce serving has about 130 energy, 17 grams of protein, and about 7 grams of fats, hanging them squarely consistent with the opposite recreation birds in this record.


Sourcing Recreation Birds

When you hunt, or know any person who does, you might be all set. It isn’t at all times simple to search out recreation birds at your native grocery retailer, however typically, all you must do is ask the butcher to reserve some for you. It’ll take a pair days for the beef to return in, so name forward and ask if you’ll be able to pick out it up for your subsequent shuttle to the shop. And in case your native retailer cannot supply recreation meat for you, search for it on-line, or ask round at farmer’s markets or native looking golf equipment.


  1. Elliot, T. A., Cree, M. G., Sanford, A. P., Wolfe, R. R., & Tipton, Okay. D. (2006). Milk ingestion stimulates internet muscle protein synthesis following resistance workout. Medication and science in sports activities and workout, 38(four), 667-674.
  2. Brudnicki, A., Kułakowska, A., Pietruszyńska, D., Łożyca-Kapłon, M., & Wach, J. (2012). Variations within the Amino Acid Composition of the Breast Muscle of Wild and Farmed Pheasants. Czech Magazine of Meals Science, 30(four).
  3. Tsironi, M., Andriopoulos, P., Xamodraka, E., Deftereos, S., Vassilopoulos, A., Asimakopoulos, G., & Aessopos, A. (2004). The affected person with rhabdomyolysis: Have you thought about quail poisoning? Canadian Clinical Affiliation Magazine, 171(four), 325-326.

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