Importance of Meat for Muscles

Protein

What role do proteins play in meat?

Meat is an excellent source of protein, containing actin and myosin (myofibrillar proteins), glycolytic enzymes and myoglobin (sarcoplasmic proteins), and collagen (connective tissue proteins). From Britannica (2020), these proteins carry out specific functions in living muscle tissue and in the conversion of muscle to meat. The proteins found in meat provide all nine essential amino acids.

Is eating meat considered healthy?

Eating meat is generally considered healthy, as it is a rich source of protein and several vitamins and minerals, including choline which is important for brain, muscle and liver health (4, 5). As mentioned in the World Health Organization, eating moderate amounts of red and processed meats does not increase the risk of developing cancer or other diseases (WHO, 2021). Some meats are also high in omega-3 fatty acids which are beneficial for heart health.

What are good food sources of protein?

The recommended daily protein intake for adults is 0.75g per kg of body weight, or 56g and 45g for men and women of average body weight, according to the British Nutrition Foundation (BNF, 2020). Good food sources of protein include meat, fish, dairy products, eggs, nuts, soya, beans, peas and lentils, as well as grains and cereals.

Iron

What is the importance of iron in the body?

Iron is essential for proper growth and development, as it is used by the body to make proteins like hemoglobin and myoglobin which carry oxygen from the lungs to all parts of the body. As indicated by the National Institutes of Health (NIH), iron is a mineral that the body needs in order to function properly. Iron is also known to help protect cells from damage and is involved in energy metabolism.

What affects the colour and grain of meat?

Myoglobin content in meat is an important factor in determining its colour and grain. The number of myofibrils increases with the more frequent use of a muscle by an animal, resulting in a thicker muscle bundle, as noted by Britannica (on britannica.com, 2020). The oxidation state of the iron atom of myoglobin also affects its colour.

What nutrients can beef provide?

Beef is a great source of protein and other essential nutrients, with a 3.5-ounce (100-gram) serving providing up to 10% of the daily recommended fat intake. Cited on Healthline, beef is primarily composed of protein and varying amounts of fat, and can also provide a good source of iron, zinc, and B vitamins.

Amino Acids

Where can I find amino acids?

The best sources of amino acids for your body are found in animal proteins such as beef, poultry and eggs, according to the Cleveland Clinic. Complete proteins, which contain all nine essential amino acids, are also found in dairy, soy, quinoa and buckwheat. It is important to include a variety of protein sources in your diet to ensure adequate intake of essential amino acids.

How can BCAAs benefit exercise performance?

BCAAs (Branched-Chain Amino Acids) have been proven to effectively increase muscle growth, improve exercise performance, reduce fatigue, reduce muscle soreness, and help with weight loss. Mentioned in a study from Healthline, BCAAs can activate pathways in the body that promote muscle growth. They can improve exercise performance and reduce fatigue and muscle soreness, helping people to work out more effectively and for longer periods of time. Finally, BCAAs can help with weight loss by decreasing levels of the hunger hormone ghrelin.

How does amino acid availability influence muscle protein metabolism?

The response of muscle protein metabolism to a resistance exercise bout can influence muscle hypertrophy, depending on the interaction between protein metabolism and any meals consumed in the 24-48 hour period following the exercise. Sourced from a study published in 2000 by the National Library of Medicine, amino acid availability plays an important role in regulating muscle protein metabolism. Research has shown that nutrition is a key factor in stimulating muscle growth and recovery.

Vitamin B12

Where can Vitamin B12 be found?

Vitamin B12 can mainly be found in fish, meat, poultry, eggs, milk and other dairy products such as clams and beef liver, according to the National Institutes of Health (NIH) 2019. Some breakfast cereals, nutritional yeasts and other food products are fortified with vitamin B12. Eating a balanced diet is key to achieving the recommended daily intake of vitamin B12.

What role does vitamin B-12 play in the body?

Vitamin B-12 is an essential nutrient found in poultry, meat, fish, dairy products and fortified breakfast cereals, playing a critical role in red blood cell formation, cell metabolism, nerve function and DNA production. An info from Mayo Clinic, it is important for optimal health. Medical research has also shown that a deficiency of vitamin B-12 can lead to anemia and neurological problems.

Vitamin B12 is an essential nutrient found in animal foods and supplements, playing an important role in the formation of red blood cells and DNA, as well as brain and nerve function. Cited on the Nutrition Source from Harvard T.H., it is also necessary for proper absorption and metabolism of folic acid and carbohydrates.

Essential Fatty Acids

What is the fatty acid composition of beef meat?

The review concluded that oleic acid (18:1cis-9) is an important fatty acid in beef meat, formed from stearic acid (18:0), which is proportionally composed of an average of 0.45–0.48 SFA, 0.35–0.45 MUFA, and up to 0.05 PUFA, according to findings from Wood et al. in 2021 on Taylor & Francis Online. Candidate genes and their potential association with fatty acid composition in beef meat were also discussed.

Do our bodies need essential fatty acids?

The body requires both linoleic acid and alpha-linolenic acid (collectively known as essential fatty acids) to survive, and deficiencies of these fatty acids are common in the population. According to a 2012 study published in the journal Nutrients by researchers from the National Institute of Nutrition, Mexico, essential fatty acids must be taken from the food we eat as our bodies cannot produce them. It is important to note that an imbalance of EFAs can lead to negative health outcomes.

The fatty acid composition of meats is dependent on the diet of the animals, with nonruminants such as pigs depositing more unsaturated fats when on a diet high in unsaturated fats. Mentioned in Britannica, "If nonruminants are fed diets high in unsaturated fats, the fat they deposit in their muscles will have elevated levels of unsaturated fatty acids" (Britannica, 2019). This is important for understanding the nutritional value of meats.

Creatine

Where can creatine be found naturally?

Creatine is found naturally in certain foods like fish, red meat, milk, and chicken, and is beneficial for helping to improve physical performance. Mentioned in the Cleveland Clinic, if you want to get an extra 2 grams of creatine from your diet, you have to eat a lot of protein. Research has shown that taking creatine supplements can increase muscle strength and size.

Meat is an excellent source of creatine, which aids in muscle gain, protein synthesis, and energy for the muscles. As indicated by WebCreatine, 90% of creatine is found in muscle tissue with the remaining 10% found in the heart and brain. Meat is a well-balanced source of various necessary nutrients for muscle growth.

Where does a 70-kg male get his daily requirement of creatine?

The daily requirement of a 70-kg male for creatine can be obtained from a typical omnivorous diet and supplementation, with up to half of it coming from dietary sources. As indicated by a study published in the National Center for Biotechnology Information in 2016, creatine is a carninutrient that is only available for adults via animal foodstuffs, principally skeletal muscle. The body can synthesize the remainder of the needed creatine.

Zinc

What benefits does beef offer?

Beef is a highly nutritious food, containing high levels of zinc, selenium, and carnosine which are important for body growth and maintenance. Sourced from Healthline, beef is an excellent source of zinc, selenium, and carnosine, providing numerous benefits to the body. Beef is also rich in carnosine, a compound important for muscle function.

What are the benefits of eating lean cuts of meat and poultry?

Meat and poultry are an important source of protein and other essential nutrients, such as iodine, iron, zinc and vitamin B12. As mentioned in the Better Health Channel, it is recommended to choose lean cuts of meat and poultry, and follow the recommended serving size, while avoiding processed meats to minimize salt and saturated fat intake. Eating the recommended amount of lean meats and poultry can provide a healthy balance of protein and other essential nutrients for growth and development.

What benefits does red meat provide?

Red meat can provide numerous health benefits, such as improved muscle strength, stronger bones, and healthier skin. Mentioned in Natural Food Series, protein and zinc found in red meat are essential for muscle growth and treating skin problems. Research suggests that regular consumption of red meat can reduce the risk of cardiovascular disease.

Magnesium

How much magnesium do men and women need?

Men and women need different daily amounts of magnesium, with pregnant and breastfeeding women requiring more. Men under 30 need 400mg, while men over 31 need 420mg, and women under 30 need 310mg and 320mg after 31. According to healthdirect.gov.au, the benefits of magnesium include stronger bones and muscle function.

What are good sources of magnesium?

Consuming greens, dark chocolate, and mineral water are great sources of magnesium, as they provide up to 19%, 16%, and 16% of the recommended daily allowance respectively. Cited from Cleveland Clinic in 2020, spinach (cooked) contains 78 milligrams of magnesium per 1/2 cup, and dark chocolate (70-85% cocoa) contains 64 milligrams of magnesium per ounce. Studies have found that magnesium may help reduce inflammation, improve sleep quality, and increase energy levels.

What role does magnesium play in the body?

Magnesium plays an essential role in many body functions, including the structural development of bone, the synthesis of DNA and RNA, the active transport of calcium and potassium ions across cell membranes, nerve impulse conduction, muscle contraction, and normal heart rhythm. As stated by the National Institutes of Health (NIH), "Magnesium is also required for the antioxidant glutathione." Magnesium is beneficial for reducing inflammation and may help to lower blood pressure.

Choline

What are the best dietary sources of choline?

Choline is found in meat, fish, dairy, and eggs and plays an important role in functions like memory, muscle movement, and other neurological functions. As reported by WebMD, research has found that these are the richest dietary sources of choline. A lack of choline can lead to neurological problems such as poor memory.

Is eating meat healthy?

Yes, eating meat is healthy and beneficial for overall health due to its high protein and nutrient content. According to a study by Harvard Health Publishing, meat is an excellent source of choline which is important for brain, muscle, and liver health. Some meats are also a great source of iron, zinc, and B vitamins.

What is choline?

Choline is an essential nutrient that is necessary for various physiological processes, with the body being able to produce small amounts of it in the liver. As stated by The Nutrition Source from Harvard T.H. Chan School of Public Health, choline is found in certain foods and available as a supplement, and it is converted into the neurotransmitter acetylcholine which helps muscles to contract and activates pain responses.

Glutamine

How can L-Glutamine aid in muscle recovery and development?

L-Glutamine helps with muscle recovery and development after exercise by providing essential nutrients, such as proteins found in free-range chicken, organic turkey, and grass-fed beef, as well as seafood and nuts. Sourced from Amy Myers MD (2020), glutamine is beneficial for muscle recovery and development after strenuous physical activity. Eating a diet rich in glutamine can help ensure proper muscle recovery and development.

What are the benefits of glutamine?

Glutamine is an essential source of ammonia and nitrogen for the body, with 70% of it produced in skeletal muscles and used in the small intestine, kidneys, and white blood cells. Via Bodybuilding.com (Mar 8, 2021), glutamine can also be broken down to re-synthesize glutamate. Studies have shown that glutamine supplementation can help improve muscle gains and recovery.

Glutamine has been proven to be beneficial for bodybuilding, as it can help optimize muscle gains and improve recovery time. As stated by research published by the Journal of Nutrition & Metabolism on Metabolism.com in 2019, glutamine is found in high protein foods such as meat, fish, dairy and plant products like lentils, beans and other legumes. Glutamine has been found to increase muscle protein synthesis and reduce muscle breakdown.

Source:

• Britannica : Meat processing, Protein, Britannica.
• Nih : Iron - Consumer, National Institutes, Health.
• Clevelandclinic : Amino Acid, Benefits, Food Sources, Cleveland Clinic.
• Nih : Vitamin B12, Consumer, National Institutes, Health.
• Tandfonline : Candidate genes, fatty acids, beef meat, a review.