like any other types of protein sources like eggs, chicken, turkey
and fish, red meat is good for building muscle. Red meat is generally
frowned upon due to its higher fat content but the strategy here
is to focus on leaner cuts like tenderloin and sirloin. Bison
and buffalo are usually leaner than beef so they are great options
too apart beef. As a shopping tip, always try getting beef cuts
with the least amount of visible fat which is known as marbling.
Here are 7 reasons why red meat is good for building muscle:
meat contains creatine which is important for muscle development.
Creatine increases muscular strength, improves mental focus which
is vital during training and boosts your energy levels by replenishing
your ATP levels. ATP also known as Adenosine Tripphosphate is
the primary source of energy for body cells and this is depleted
after a strenuous workout. Basically ATP provides energy to your
muscles to power the contraction. In 1 pound of beef, you can
get around 2.5 grams of creatine.
meat is high in protein and as you already know, protein is crucial
to build muscle mass. Our muscles need amino acids from protein
for muscle repair and rebuild and for maintaining muscle mass
too. In 4 oz of lean ground beef which is around 113 grams, you
can get 28 grams of protein whereas for 6 oz of beef steak around
170 grams, it's a whopping 42 grams of protein. For most cuts
of beef, for 1 oz(28 grams), you get 7 grams of protein.
meat is high in carnitine which is a substance that aids the body
convert fat into energy. In other words, carnitine helps in fat
metabolism resulting in lean body mass.
zinc and iron
is an important mineral that can aid protein synthesis and muscle
building while boosting your immune system, increasing vitality
and preventing fatigue. Iron is also a vital mineral whose purpose
is to create red blood cells to carry oxygen to your working muscles.
People who suffer from anemia usually have an iron deficiency
and regular beef intake can definitely help combat anemia.
is a non-essential amino acid which can create sugar from protein
particularly when you are low on carbs, so instead of using your
muscles for energy resulting in muscle catabolism or muscle loss,
this amino acid can use this sugar for energy.
vitamins B6 and B12
vital vitamins are abundant in red meat and they help your body
during hardcore training, speed recovery as well as boosting protein
testosterone levels and human growth hormones(HGH)
meat increases testosterone levels and boosts natural human growth
hormones(HGH) and all these can help you build more muscle mass.
Eating red meat everyday is not advisable but small servings of
lean red meat 2-3 times per week should not pose any problem.
It's important to add vegetables alongside your red meat like
broccoli, cauliflower, asparagus, green beans or spinach to balance
your meals. Some recipes with red meat include hamburger, steak
and chili con carne.
For more tips and tricks on building muscle, check out Muscle