Body Building Resources

Is Red Meat Good For Building
Muscle? 7 Reasons

Just 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:

Creatine content

Red 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.

High in protein

Red 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.

Carnitine content

Red 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.

Contains zinc and iron

Zinc 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.

Contains beta-alanine

Beta-alanine 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.

Contains vitamins B6 and B12

These vital vitamins are abundant in red meat and they help your body during hardcore training, speed recovery as well as boosting protein metabolism.

Boosts testosterone levels and human growth hormones(HGH)

Red 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 Gaining Secrets.

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