Does red meat improve sporting performance?

Does red meat improve sporting performance? Red meat is often at the center of nutritional debates and its impact on sporting performance is a topic that arouses a lot of interest.

Whether you are a professional athlete or a fitness lover, understanding how red meat can influence your performance can help you optimize your diet.

In this article, we will explore the potential benefits of red meat for athletes, the recommended quantities, the ideal consumption frequency and the advice to integrate it healthy in your diet.

Benefits of red meat

1. High quality proteins

Proteins are essential for repair and muscle growth. Red meat is a source rich in high quality proteins, containing all the essential amino acids that the body needs.

For athletes, these amino acids are crucial for recovery after the effort and muscle development. According to sports nutritional recommendations, it is often recommended to take protein from 1.2 to 2.0 grams per kilogram of body weight, depending on the intensity of the training.

2. Iron and energy

Iron is an essential mineral that plays a key role in the transport of oxygen in the blood. Athletes, in particular those who participate in resistance activities, need adequate iron levels to maintain their performance.

The iron contained in red meat is in the form of Hemine, which is better absorbed by the body than the iron of vegetable origin. A sufficient iron intake helps prevent fatigue and improve sports performance.

3. Zinc and immunity

Zinc is another important nourishing that is in abundance in red meat. It is essential for the correct functioning of the immune system, which is particularly relevant for athletes who could be more likely for infections due to the intensity of their training.

In addition, zinc plays a role in protein synthesis, making it a key element for muscle recovery.

4. Bivamine of group B and metabolic energy

Vitamins B, in particular vitamin B12, are crucial for the production of energy. They provide to transform the foods that we consume in glucose, which is used as a fuel from the body.

For athletes, an adequate contribution to the B vitamins is essential to maintain high levels of energy and optimal performance.

What amount of red meat consumes?

There is no unique answer to this question, because the nutritional needs vary according to the type of physical activity, the training level and the objectives of each. However, studies suggest that athletes can benefit from moderate red meat consumption.

General recommendation

For athletes, a part from 100 to 150 grams of red meat, from 2 to 3 times a week, can be useful. This guarantees sufficient intake of protein and iron without risking excessive consumption of saturated fats.

For example, a 150 gram steak can provide about 30 grams of protein and a significant iron intake.

Quality considerations

It is also essential to take into account the quality of the meat. Make lean cuts, such as the net or ground network with low fat, and opt for meat from responsible farms.

This guarantees not only a better nutritional quality, but also a reduced environmental impact.

How many times a week?

The frequency of consumption can be adapted according to individual needs. For resistance athletes, a consumption of 1-2 times a week may be sufficient, while the strength athletes could integrate red meat a little more often, especially around intensive training sessions.

In general, it is wise to vary the sources of protein, including fish, legumes, nuts and dairy products -caseari in your diet.

Is it nice to eat it?

Yes, red meat can be integrated into a balanced diet, especially for athletes. However, it is important to encourage lean cuts and opt for healthy cooking methods, such as grilled or steam cooking, to minimize added fats.

Avoid cooking methods that add many saturated fats, such as frying.