It’s all about the MEAT
A workout warrior looking to build muscle should keep these top protein sources stocked, or at least on rotation throughout the year. Meat from fish, chicken, beef, and wild game offers its own specific array of vitamins, nutrients, and protein profile. To ward off nutrient deficiencies, maintain high energy, and keep your overall health optimal, do yourself a favour: Eat meat.
Why Is Protein important?
Protein is a macronutrient. Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts, but saying protein is a macronutrient says nothing about why we really need it. Here are some of the uses of this nutrient:
It makes enzymes and hormones - No one can exist without these as they help regulate important functions in the body. However, they are products of protein. So if you do not have enough protein in your diet, problems with body functions can arise. These can range from weight loss, sleep issues, general weakness, slow healing and many more.
It makes and strengthens bones - It goes without saying that bones are quite important! Thanks to them, you can stand, walk, run and train like a beast. Protein is essential for bone strength, growth and regeneration.
It repairs and builds tissues - When you work out your muscle tissues get damaged. This is how they grow and become stronger. It is the duty of proteins to fuel this regeneration and growth so you can come back bigger, stronger and faster next time around.
How Much Protein Do You Actually Need?
There is a lot of debate about the amount of protein you should consume. The amount really depends on various factors such as weight, gender, age and activity levels. Below is some general guidance on protein consumption:
- Teenage boys need up to 52 grams a day.
- Teenage girls need 46 grams a day.
- Adult men need about 56 grams a day.
- Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
- Power athletes (strength or speed): 1.2 to 1.7 grams per kilogram of bodyweight a day
- Endurance athletes: 1.2 to 1.4 grams per kilogram of bodyweight a day
What Meat To Eat?
Let’s face it, meat comes in many forms, but not all are equal in terms of nutrient density. Let’s take a look at different meats and their protein values.
The classic lean muscle-building protein
Protein (4 oz.): 27g
The uber leanness of 99% lean ground turkey
Protein (3 oz.): 21g
It tastes awesome, because it is awesome
Protein (4 oz.): 20g
It rivals chicken for the hallmark bodybuilding protein source
Protein (4 oz. canned): 20g
It boasts muscle-building creatine and iron. Keep it lean
Protein (3 oz.): 24g
Biltong is a great tasting, real beef snack made to an age old South African recipe using only the best prime beef cuts
Protein (3.5 oz): 57g!!
Healthy Ways to Prepare Your Meat
The way you prepare your meat can be just as important as the meat you eat.
Here are some tips to follow:
- Grill, bake, roast, or slow cook your meat.
- Avoid creamy sauces. Let the meat speak for itself. It tastes awesome on it’s own or with a simple low calorie marinade.
- Control your portion size. Going over the amount of protein required by your body can also be detrimental to your health. Eat all that is needed and save the rest for another day!
Author: Victor Maere
Author Bio: My name is Victor, a guy interested in delicious food. But delicious food is not enough, it also has to be healthy. If we make poor food choices, we should also expect poor health. Keeping you healthy with diet and nutrition tips is my passion. Eat well, be well