The issue of red meat, not yet resolved, always presenting positive and negative points at each session raised for discussion.
One thing is for sure. We do not know the complete truth yet.
After all what is the truth really?
Should be included in our diet or not?
What should I do, in case of a bulking program followed?
Is there an ideal diet?
As usually happens in similar cases, a huge number of information in circulation, creating a situation more confusing than before, on what is healthy and what not.
A number of articles report the association of red meat consumption with cancer and cardiovascular diseases.
This article is another one trying to bring light on this important issue. We’ll see everything together trying to be a little wiser at the end of it.
A small research on the dangers of consuming red meat regularly, and the way it must be introduced to our daily diet in the best possible way.
For a start, a small table summarizing the essential nutritional characteristics of a 100 gram portion of beef is presented.
Looking at the table more closely it is observed that though red meat does not provide a large number of calories and fats, offers important nutrients beneficial to body, without increasing the cholesterol and charging the heart.
A more detailed examination on red meat offers to body and its nutritional value would conclude this analysis.
ZINC:We start with zinc, as it was mentioned earlier. Zinc is a nutrient whose deficiency creates serious damages to our immune system and skin.
Not sufficient intake of red meat through the diet (less than 2 times a week) leads to a lack of this valuable ingredient in the body and so to a weaker immune system, resulting to colds, viruses and various infections keeping anyone in bed for significant amount of time.
IRON:An extremely basic ingredient is provided by red meat.
Red meat comes as the one of the most important sources of iron (about 2.7 mg / 100 grams of red meat) and so is considered as an essential part of the diet mainly for women.
During menstruation, women lose a great deal of blood resulting in significantly lower iron levels, requiring replenishment, via the nutrition.
OTHER VARIOUS NUTRITIONAL INGREDIENTS:Besides to zinc and iron, lean red meat is also an ideal source of phosphorus, magnesium, potassium and selenium.
It is also an important source of vitamins (such as vitamin B6 and niacin), playing a key role in controlling appetite (especially for those wishing to control the diet or lose weight)
Proteins:One of the most important reasons for eating red meat in a diet for bulking is, the significant amount of protein provided.
The high quality protein provided by a portion of red meat, helps to restore muscle fatigue, strengthen and grow the muscles as well.
B complex vitamins:The lean red meat consumption offers multiple benefits to body. Among these is the provision of valuable B-complex vitamins enhancing the good health of the nervous system and regulating good and normal blood production.
Lean red meat is a key nutrient for organizing a good nutrition to support any person’s workouts.
Its abundant ingredients promoting muscle growth make it the No. 1 choice for all athletes and especially those seeking to increase their muscle mass.
How is this done?
Here is the explanation.
Red meat is high in amino acids which interact with insulin in body, so providing a great boost to the process of developing muscle mass.
Red meat and especially that of veal are an excellent meat choice for bulk diet, providing a high amount of protein, so promoting muscle growth.
This is because veal contains high levels of creatine.
Another ingredient in red meat is carnitine, a very beneficial element naturally promoting the fat metabolism in body and promoting the absorption of all valuable amino acids for creating muscle tissue.
Further, alanine a very important ingredient of lean veal should also be mentioned.
Alanine is a very important amino acid assisting the body to subsequently produce glycogen from the proteins consumed.
So alanine is very useful especially in people following a low carbohydrate diet. Muscles receive the necessary energy from the glycogen synthesized by proteins with alanine, instead of receiving that energy from carbohydrates in a normal way.
Several parts of calf’s body provide low fat meat, being ideal for weight loss or body fat loss.
In addition, beef, a source of CLA (Conjugated Linoleic Acid), protects the muscles from the intense and dynamic training that might overwhelm them.
These valuable antioxidants work as anti-catabolic as well, promoting muscle growth, muscle bulking and ribbing.
For exerting the body heavily in the gym and in demanding workouts, your muscles need a large amount of top quality protein for recovery and growth.
At the same time, red meat can offer many alternatives to a diet plan compared to chicken. So you get a higher number of tasty choices, not being bored of eating the same food all the time.
Steak, fillet, shank, or even minced beef can be some of the ways to incorporate meat into a diet, in a quite lean and fat-free form.
A food can never constitute on its own a proper and complete diet, no matter how nutritious and beneficial this is to health.
Having that in mind, red meat (when consumed properly and in a balanced diet as defined by the eating pyramid) is a valuable dietary element to be incorporated into our weekly dietary routine.
Regarding those negatives heard for red meat everyday, let me tell you that there a lot of scenarios, reporting brain damage, promoting cardiovascular disease, or producing damages on brain function.
Is all this true?
As a matter of fact, science is seriously involved with the red meat effect on human body and overall health.
It is true that many types of red meat contain increased levels of bad cholesterol, promoting arterial obstruction with the known health consequences.
As such, beef – as opposed to pork and lamb – is the best and most lean choice of red meat.
Still – as noted earlier – the part of the animal meat selected has an important role to play, as each provides different nutritional elements.
Another major risk is the breeding of animals with growth hormones. In Europe it may be banned by law, but in America it is still used and constitutes a common practice.
Finally, the theory of negative effect on bones caused by the red meat consumption should also be mentioned.
According to various studies, excessive consumption causes excess acids in body, favoring the development of various bone diseases.
Red meat must be present in the diet – especially if an intense exercise is followed – as part of a well-balanced diet.
Ideally a consumption of 1 to 2 times a week in its leanest form can provide many nutrients to the body that are irreplaceable.