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RED MEAT VS LEAN MEAT: Which to eat?

Remember the old days of bodybuilding when all muscular athletes swore by steak and eggs?

Then there was the period in the late 80s, early 90s when saturated fats were reviled, and almost overnight it seemed the fitness community had turned to chicken and egg whites.

Now that saturated fat is (mostly) back in the good graces of the nutrition community, within reason, athletes of all types are looking at red meats and wondering if they should make the switch.

Let's take a closer look at the lean versus red meat debate, and we'll tell you which one you should eat for optimal results.

WHAT IS LEAN MEAT?

When it comes to meat, there are two main types: lean meats and red meats.

Everyone knows the two basic lean meats: chicken and turkey, but there are so many more options than that.

According to the USDA, the term "lean meat" is given to any meat or fish that contains less than 10 grams of fat per three-ounce serving.

Here's a list of lean meats to consider (just a warning, some of these may seem odd, but don't knock it until you've tried it):

  • Chicken
  • Türkiye
  • Venison
  • Pheasant
  • Ostrich
  • Emu
  • Wade
  • sea ​​bass
  • Halibut
  • Pacific redfish

BENEFITS OF LEAN MEAT

Now that we know what lean meats are, let's take a look at some of the benefits they offer:

FEWER CALORIES

Lean meats contain less fat and therefore contain fewer calories. This is why lean meats tend to be the most popular choice for those looking to burn fat and lose weight.

LESS SATURATED FATS

Lean meats contain less saturated fat. Although saturated fat is an important nutrient, it should be consumed in moderation. Too much could be unhealthy.

If you're consuming saturated fats elsewhere in your diet, such as whole eggs and coconut oil, it may be a good idea to stick to more lean meats.

GREAT SOURCE OF PROTEIN

High-quality dietary protein is essential for building muscle, so if you're trying to bulk up or gain a few pounds of lean muscle mass, lean meats can help you achieve your goals.

They are also a good option for people trying to lose weight because protein helps you feel full and satisfied after eating.

To continue with what we discussed above, when you follow a high protein and also low calorie diet, you are able to preserve and support muscle growth while burning fat.

EASY TO DIGEST

One of the biggest differences between lean meat and red meat, when cooked in a healthy way, is digestion. For example, fried lean meat can disrupt proper digestion, trigger heartburn and indigestion.

Not everyone is able to digest red meat easily and efficiently, but most people can digest lean meats without indigestion or complications.

WHAT IS RED MEAT?

Now let's move on to the bodybuilding staple that is red meat.

Red meat has a higher fat content than lean meats, but more importantly, it comes from mammals. Lean meats, on the other hand, come mainly from poultry and fish.

That said, there are leaner cuts of red meat, such as round steak, top sirloin, and flank steak that would technically count as "lean meat." The most popular red meats include:

  • Beef steak
  • Buffalo
  • Pork
  • Calf
  • Lamb
  • Mutton
  • Goat
  • Game meats like elk, moose and caribou

BENEFITS OF RED MEAT

Now that we know what red meats are, let's take a look at some of the benefits they offer:

RICH IN IRON

For people who are anemic or low in iron, such as pregnant women and children, red meat can be a nutrient-dense way to boost your iron absorption.

Red meats are rich in iron which is essential for carrying oxygen to your cells. For those who have trouble with iron pills, red meat might be a better option. Iron is more bioavailable than it is in your supplement, and red meat provides more nutrients that help iron absorption like vitamin C.

EXCELLENT SOURCE OF B VITAMINS

B vitamins are commonly referred to as “energy vitamins” because they help metabolize nutrients into usable energy for your body. B vitamins are also important for maintaining a healthy immune system.

Red meat happens to be an incredible source of B vitamins. Although you can take a B supplement, you need to be concerned about the bioavailability of the supplement.

Ever wonder why they put so much of a nutrient in a supplement? This is because your body has difficulty absorbing and utilizing the nutrient in supplement form. That's why you'll see 1000% of your recommended daily dose of vitamin B12 in one capsule.

Don't waste your money on supplements (which will literally make you pee), instead opt for a whole-food option: red meat.

CAN SUPPORT HEALTHY HORMONES LEVELS

Sex hormones like testosterone require saturated fat in order to maintain healthy levels. Fortunately, red meat contains enough saturated fat to meet your daily needs.

Red meats are also a good source of zinc, which is another essential mineral for hormone production, especially testosterone.

Now, we're not saying eating steak will turn you into the Hulk. If you want to build muscle, you'll have to train hard and then put your butt in the kitchen to achieve your goals with the right nutrition, which should be protein.

Red meats are an excellent source of protein, healthy fats, vitamins and minerals, when eaten in moderation.

LEAN MEAT VS RED MEAT: WHAT SHOULD YOU EAT?

Ideally, you will eat a combination of the two. However, there are a few things to consider.

First, what does your doctor suggest? Did he keep you away from red meat because of cardiovascular problems? Better heed his warning and stick to lean meats.

Second, how is your digestion going? Do you have an iron stomach that tolerates red meat well? Or does a steak feel like it stays in your stomach for days after you eat it? If you have trouble digesting red meat, we recommend sticking to lean meats and getting your healthy fats from other sources like eggs, fatty fish, and coconut oil.

Finally, what is your goal? Are you trying to lose weight and maximize fat loss? You may want to eat more lean meats than red meats. Are you trying to bulk up and build muscle? Red meats might be more suitable due to the high protein content, healthy fats and natural creatine.

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