MEAT NUTRITION FACTS

Meat products belong to one of the six major food groups. Poultry, pork, red meat, game and fish all provide the body with essential nutrients, minerals and vitamins in order for it to remain healthy.




Recently, however, there has been public controversy concerning just how healthy eating meat on a daily basis really is, especially red meat.

It’s argued the consumption of red meat directly links to heart disease and even cancer.  Meanwhile, fears have grown about the amount of fat in all meats, particularly saturated fat.

So, what are the facts?



Minerals

Meat has a very high mineral content including body essentials like magnesium, zinc and iron.

* Magnesium 

Magnesium is important for bone strength as it improves vitamin D synthesis as well as help decrease net acid production.  It’s thought the consumption of magnesium through diet could assist in preventing osteoporosis.


* Zinc 

Zinc is vital for the body’s immune system and is essential for muscle growth and repair.

Most importantly, iron helps to maintain energy levels as well as maximise oxygen transport throughout the body.  If there isn’t enough iron being consumed people run the risk of developing anaemia and fatigue.  Red meat and turkey are particularly iron rich.



Protein

Meat is an excellent source of protein, which is essential for any healthy diet.  It helps build and repair muscle as well as help maintain healthy hair, bones, skin and blood.

Due to its High Biological Value (HBV), protein obtained from meat is easily digested and thus absorbed quickly and effectively by the body.

Red meat, chicken and turkey are extremely high in protein.



Vitamins

Vitamins are vital in maintaining a healthy body.  Meat is a particularly good source of vitamin E and B vitamins including B2, B6 and B12.

Vitamin E has very strong antioxidant properties and helps reduce damage caused by oxygen to cells thus allowing faster muscle repair and recovery.

B vitamins all work together to help convert food into energy but they also have individual uses.  B2 is essential for the manufacture of red blood cells, which then transport the oxygen around the body.  B6 is vital for protein synthesis and B12 is imperative for good nerve functions.




Other Benefits

Minerals, protein and vitamins aside, meats, especially fish, provide the body with essential unsaturated fats like Omega-3 fatty acids. 

Omega-3 can actually help reduce cholesterol levels, blood pressure and the risk of developing cardiovascular diseases.



What To Watch Out For

Unfortunately, meat can be high in saturated fats.  Lamb, pork, beef and duck are considered the worst culprits.

Too many sat fats can actually increase the risk of cardiovascular disease and high cholesterol.

However, when choosing which meat to buy, opt for lean cuts like roast joints, skinless chicken breasts, turkey and extra lean steaks and trim any excess fat before cooking. 

In essence, meat should be consumed as part of a healthy diet particularly for athletes.  

While the benefits of meat seem to outweigh the negatives, it’s important to moderate the daily intake, as too much could potentially have harmful consequences.

According to the American Heart Association, the daily consumption of meat should be limited to 6oz.

MEAT SO GOOD FOR MUSCLE GAIN

Building muscle takes more than just putting hours in at the gym. While training is obviously important, rest is equally significant. It’s during this time muscles heal from the stresses forced on them during exercise.




However, most importantly, an athlete must have the right nutrients, minerals and vitamins in their diet for adequate muscle recovery and repair. Supplementation can help boost an athlete’s protein intake or give that all-important vitamin hit post-workout, but meat should be the preferred source.

Protein

It’s imperative for an athlete to consume a sufficient amount of protein daily to support muscle growth and meat is an excellent source.

It has High Biological Value (HBV) and is made up of Essential Amino Acids (EAA) and Non-Essential Amino Acids (NEAA). The body can produce NEAA naturally, whereas EAA, which is essential for protein synthesis, cannot.

According to the International Journal of Sport Nutrition and Exercise Metabolism, strength athletes require between 1.2g and 1.7g of protein per kilogram of bodyweight per day. Endurance athletes need a protein intake of 1.2g and 1.4g of protein per kilogram of bodyweight per day.

Therefore, a strength athlete weighing 105kg will require 126g to 177g protein daily and an endurance athlete weighing 75kg will need between 90g and 105g protein each day.

It’s thought a typical 6oz lean fillet steak contains approximately 32g protein.



Vitamins & Minerals

Meat is naturally rich in multiple vitamins and minerals, all of which essential for muscle gain. It contains high quantities of zinc, selenium and B vitamins e.g. B 2, B 6 and B 12, as well as iron, in red meat.

Zinc, known for helping in the production of protein, assists in the recovery, repair and growth of muscle cells as well as boosting the body’s immune system.

Selenium, an anti-oxidant, helps prevent muscle injury post-workout by preventing oxidative damage to the healthy muscle cells, thus allowing them to repair and grow faster.

B vitamins help release energy from foods meaning an athlete will have a much more energetic and worthwhile workout.

B6 and B12 even have specialised roles that directly relate to muscle growth. B6 is needed for AA metabolism and B12 is required for maintaining nerve function, thus allowing muscles to contract.

A 4oz lean cut of beef provides your body with approximately 50% of the RDA of B6 and 25% of the RDA of B12.

Iron, known for boosting energy levels and combating fatigue, also helps facilitate the production of red blood cells. These then transport oxygen around the body and helps stimulate cell growth – particularly in the muscles.




Creatine

Naturally found in meat, creatine is a nitrogen-containing compound that provides muscles with energy and helps improve protein synthesis, thus encouraging muscle gain.
90% of creatine is found in the muscles with the remaining 10% in the heart and brain.

Essentially, meat is well-balanced and excellent natural source of various elements crucial for muscle growth.
However, meat can be high in saturated fats so, for optimum muscle growth, it’s recommended athletes choose lean cuts like turkey, chicken breast and lean steaks and trim off any excess fat before cooking.