People who seek to develop their muscle mass promoting hypertrophy need two things fundamentally: to train with weights and to feed themselves adequately for this purpose, being the diet the main responsible of the success for the growth of the new muscle.
Although it is necessary to train correctly and with discipline, it doesn’t matter how good you are at this if you neglect your diet; what you eat will determine the result of all your effort. You must provide your body with sufficient elements to create new fibres.
Of all the nutrients we consume are the main proteins in the bodybuilder diet, including enough of them in your daily meals will allow you to grow and be stronger every day.
But those proteins must come from the right sources, and the main way to get them is through meat. Some meats that have been incorporated into the bodybuilder menu are ostrich, horse and buffalo, which contain a higher percentage of protein and iron, and less cholesterol, than pork, beef and chicken.
It is also necessary to know the body’s own requirements for a correct diet. There are two types of bodybuilders, those who progress with difficulty, and those who progress easily.
The solution for beginner bodybuilders is not in a reorganization of the training, but in the adequacy of the diet. Bodybuilders who have difficulties to progress, should consume more calories than they spend, and eat more often and better quality food.
Let’s take a quick look at the supply of nutrients that come from red meat and are beneficial for stimulating muscle growth.
Chicken and fish are extremely poor in carnitine and creatine, while red meat is full of both. Carnitine is necessary to maintain normal lipid metabolism and provides BCAA branched-chain amino acids, while the high creatine content of red meat is particularly effective in increasing strength and promoting muscle growth.
The greater your need for protein, the more vitamin B6 you should add to your diet. There is enough of it in red meat to stimulate the immune system, which helps improve recovery after strenuous practices, while promoting metabolism and protein synthesis.
Potassium is a mineral that is scarce in the diet of many athletes. Low potassium levels can inhibit protein synthesis as well as the production of growth hormone and IGF-1. The last 2 are hormones used to stimulate muscle growth.
Zinc is another antioxidant that contributes to protein synthesis and muscle growth. As with vitamin B6 and glutamine, zinc strengthens the immune system. Magnesium maintains protein synthesis, improves muscle strength and the efficiency of the generation of insulin, the body’s primary anabolic hormone.
Iron is a constituent of the blood that is abundant in the flesh. It contrasts completely with the miserable amount of iron in chicken, fish and turkey meats.
Alanine is an amino acid used in the manufacture of dietary protein sugar. If your carbohydrate intake is low, alanine comes to the rescue, providing the muscles with energy to allow them to continue training. The beauty of alanine is that it dissipates the muscles from becoming energy in their intensive practices.
This vitamin is essential for the generation of red blood cells, cells that deliver oxygen to muscle tissues. It also helps the metabolism of BCAA derivatives to supply the body with energy for training.
Red meat contains protein: 100g of lean meat provides about 22g of premium protein. The main and indispensable source for building your muscles.
A portion of lean meat, for example, is comparable to a lean chicken breast in fat content. Consider the fact that red meat is packed with conjugated linoleic acid, a potent antioxidant that fights injuries due to weight training. Conjugated linoleic acid has also been shown to preserve muscle mass by acting as an anti catabolic agent.
An excellent source of protein in the diet are the lean parts of beef, turkey or chicken breast, eggs, fish, cottage cheese, and milk.
On the other hand we must take into account that meat, depending on the cut, may contain high amounts of fat and even hormones from cattle fattening, so it is necessary to closely monitor the parameters of various blood values when a diet high in meat. In these cases the professional medical follow-up is indispensable to prevent complications and diseases.