In this day and age where Vegan and Vegetarian diets are dominating the world stage, many experts are alarmed how muscle growth is quickly being reduced. Eating healthy is perfectly fine, but you won’t get this from plant-based foods. Do you want to know what kinds of meat are going to be best if you’re doing weight training? The results might just change your mind forever.
How protein promotes muscle growth
There has been a lot of backlashes that the vegetarian and vegan community is taking for spreading lies about the health benefits of non-meat diets. Meat is naturally rich in vitamins and minerals in addition to proteins. Compared to fruits and vegetables, the difference is so shocking you can see why muscle loss is attributed to weight loss. The truth is that medical experts have revealed that eating red meat is healthier than eating poultry meats.
Red meat is an excellent source of iron, vitamin B, thiamin, riboflavin, and niacin, but that’s not all. There are high quantities of selenium, zinc, B2, B6, and B12. While you can take zinc supplements, zinc that is natural in red meat aids in the production of protein, helping to repair muscle cells and promoting growth and recovery. This gives your body natural abilities to fight off bacteria and viruses that most non-meat eaters are continually fighting.
Another incredible ingredient is Selenium, which is an anti-oxidant for your muscles. This helps to reduce muscle injury if you do any kind of exercise by preventing oxidative damages to your muscle cells. This is why you just don’t see weight lifters who are vegetarians or vegans. It’s because vitamin B allows you to have higher levels of energy, which is essential if you want to weight train.
Two valuable properties of vitamin B include B6 and B12 that help promote muscle growth. B6 is directly needed for amino acid metabolism whereas B12 helps to preserve nerve function which allows muscles to contract and expand properly. We don’t recommend processed meats because these have added salt which can raise cholesterol and lead to high blood pressure.
Just 4 ounces of lean red meat per day is enough when you mix this with vegetables. This will give you 50% of your recommended daily allowance for B6 and as much as 26% needed for RDA of B12.
Let’s not forget the amount of iron that boosts your energy level and fighting daily fatigue. This is followed by red blood cell growth which carries oxygen throughout the body and helps to stimulate further growth in your muscles.
Lastly, there is Creatine which is a nitrogen-rich substance that gives your muscles more energy and allows them to gain synthesis which improves and promotes muscle growth. Just so you know, 90% of Creatine is located in muscles, while 10% is found in our heart and brain. Diets that are based on only fibers, vitamins, and minerals will lose weight quickly because their muscle mass is rapidly shrinking.
Since red meat has the highest amount of vitamins and minerals, this is essential for maintaining muscle growth. One of the leading forms of malnutrition comes from a diet that is high in vitamins, minerals, and nutrients but lacks actual protein. Hence, being that Vegan or vegetarian is considered healthy, but only for so long. A good combination of both is better for building a body that’s full of energy instead of continually chasing short-lived boosts.
These proteins also protect your immune system from basic illnesses such as the common colds and become more prone to daily allergies. With all that said and done, we’re sure you want to know how a healthy diet will be the key to successful muscle gain.
Practical tips for building proteins in muscles
Another false claim is that white meats such as chicken and turkey, and even pork are healthier for building muscle proteins. The answer is simply false and can lead to the opposite. You want to focus on a well-balanced diet that should include the following:
- Stick to the correct ratio
A daily simple intake is to you have two-thirds of your meal containing 2-parts fruit of vegetable and one part lean meat. Veggies are perfectly fine but if you want to build muscle, you’ll need red meat.
- Don’t fry your meats
Steer clear of frying your meat because this will add excess oil to your diet. You want to stick with a low-fat cooking method that should include baking, roasting, or grilling.
- No processed meats
Meats that come in patties or from meat that has added ingredients are a huge no-no! These can contain preservatives that aren’t lean meat at all and are often by-product ingredients that are garbage meat.
Weight lifting-based workouts
Now if you happen to be weight-training and want to gain more muscle mass, you don’t always need to focus on beef. Other ingredients also have benefits that are energy-friendly and help gain more muscle mass.
- Ostrich meat
Most people never think about the benefits that Ostrich meat can offer. This is a red meat that is extremely lean and has low fat. It contains all the benefits grass-fed beef contains and is healthier for your heart. It’s also tastier than beef and even though it’s a giant bird, there is no threat of salmonella.
An unlikely choice for weight training, but is another source of very lean red meat full of protein. This makes it excellent for building muscles and is nearly as lean as chicken containing only 2.42 grams of fat per serving. The only problem may be finding this meat at your local butcher shop.
A true favorite of weight trainers, you probably knew already that a raw egg energy shake contains large amounts of B vitamins, choline, and amino acid leucine. Amino acid leucines are a huge part of building up muscles during a workout. Choline is found in the raw yolk and is absorbed into the body rather than the intestines. It helps you to form cell membranes and controls bodily functions.