So you’re hitting the gym hard, lifting the weights and packing in proteins like there is no tomorrow. Do you find that you aren’t getting the gains that you wanted? It might be that your protein intake is lacking in quality, and as such, you don’t get all the gains you would expect from the workout you have done. This can be extremely frustrating as it means that all your hard work might not be making it to your muscles. Today we will look at the meats that boost performance and muscle gain, and the contents of meat that are important to performance.
What Should my Meat Contain?
· Protein (particularly leucine) – you need protein for amino acids and leucine increases protein metabolism.
· Saturated Fat – usually something to reduce in your diet, healthy amounts of saturated fat will increase testosterone, the hormone used to build muscle.
· Unsaturated fat – unsaturated fat is essential for antioxidant and hormone transfer, so make sure you get some of this
· Zinc –Required for good protein synthesis while also combining with saturated fat for testosterone boosting.
· Selenium – this is a natural antioxidant and will protect your new muscle cells.
That said each type of meat will help you in different ways. Let’s have a look at a few of the best options…
Best for Protein and Leucine – Venison and Tuna
|Venison has great protein levels|
Best for Saturated Fat – Beef and Salmon
|Beef has good fat levels.|
Best for Unsaturated Fat – Salmon and Mackerel
|Salmon contains good fat.|
Best for Zinc – Ostrich and Beef
|Full of Zinc|
Best for Selenium – Mackerel, Tuna and Ostrich
|Tuna steak is packed with good stuff.|
So what’s the Best Meat?
As you can see, different meats have different levels of benefit. As you can only eat a certain amount of protein, a maximum of about 2g of protein per kg of body weight per day, your choice in important. FO-OD suggests that there are three standout meats; beef, ostrich and tuna. These all contain good levels of protein and leucine, making them a general good basis for your protein synthesis and muscle size. Ostrich and tuna are quite lean, so you will need to ensure you get your fats in other parts of your diet, but they are very high in selenium. Ostrich and beef are full of zinc, but have less leucine than the tuna. You can increase your zinc with some seeds in your diet, like pine nuts, or watermelon seeds. We would say that ostrich is probably the most complete meat choice, but is often hard to get hold of, so beef or tuna might be more affordable, but any of these three will see you getting the best gains than ever. Just make sure you overall diet is healthy and you’ll be ripped in no time!
If you want more information about post exercise recovery and increasing muscle gains, click here.
If you want to know about the best types of hydration for the gym, click here.
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