Modern Athlete Magazine Issue 76, November 2015 | Página 37

How would you like
your meat done?
Nutrition

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In the typical Western diet, meats such as beef, lamb, pork, veal, poultry and fish are the predominant sources of protein,
B vitamins, iron and zinc, but considering that iron and zinc are the most cited nutrients that may be deficient in the diet
of athletes, we look at which types of meat are most beneficial for athletes. – BY Christine Peters (Registered Dietician)

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ost runners know that red meat is
packed with protein, which is critical
for muscle growth and recovery. It’s
also packed with iron, zinc and B
vitamins, which boost the immune system and
keep red blood cells healthy. However, just as
no single vegetable or fruit can provide all of
the critical nutrients common to its food group,
so no single type of meat can provide all of the
nutrients necessary for a healthy and wellbalanced diet. It is the variety of types and cuts
of meat that provide the total array of nutrients
necessary for an adequate diet, so let’s take a
closer look at a few meats.

Images: Fotolia

BEEF
An excellent source of zinc, a mineral essential
for a strong immune system. You’ll also get
two milligrams of iron, a plus, because running,
especially high mileage, breaks down red blood
cells, so athletes need about 30 percent more
iron than non-athletes. Beef is also a good
source of niacin, riboflavin, thiamin and vitamin
B6, which help convert carbohydrates into the
fuel needed to make it through a training run,
and all are particularly plentiful in beef. If you
can, opt for grass-fed beef, which supplies
more heart-healthy omega-3 fatty acids and
antioxidant vitamin E than grain-fed.
• Shopping Tip: Lean cuts include eye of
round, sirloin, filet mignon, tenderloin, flank,
or extra lean minced beef. The perfect portion
is the size of your palm—minus your fingers.

DARK MEAT CHICKEN

PORK

All too often runners believe that the juicy
meat found in chicken thighs, wings and legs
is off-limits. That’s a myth. After all, a breast
has around 161 calories, while an equivalent
portion of dark meat runs only 200 calories.
Yes, dark meat has more fat (11 grams versus
four grams in white), but fewer than four grams
are saturated fat. Compared to bland breasts,
flavour-packed dark meat is also higher in zinc
and iron. Bottom line: If you love the taste, dark
meat is a healthy way to add variety to your diet.
• Shopping Tip: Stay clear of basted rotisserie
or crumbed chicken. Rather roast and make
your versions.

It’s the best substitute for lovers of chicken.
Compared with chicken breasts, a serving of
pork tenderloin packs 13 percent fewer calories
and the same amount of fat (four grams) and
saturated fat (one gram). It’s an excellent source
of vitamin B6, which helps your body metabolise
protein and carbs, and produce energy during
exercise. Pork is also an excellent source of
thiamin (vitamin B1) and iron, a good source of
niacin (vitamin B3) and only an average source
of riboflavin and zinc.
• Shopping Tip: Grill up centre-cut pork
chops or roast pork tenderloin. Lower-fat
meats, especially pork, need to be seasoned
well to maximise flavour. Rub on a mix of
spices (like cumin, paprika and chili powder)
and fresh or dried herbs, plus salt and pepper.

LAMB
A rare find on the dinner plate these days, lamb
is a surprisingly good source of heart-healthy
omega-3s. Because the amount of omega-3s
depends on the lamb’s diet, look for either
“pasture-fed” or “organic” on the label. One
study published in 2011 in the British Journal of
Nutrition found that people who ate grass-fed
red meat, includ