Know what you eat

While Eid-Ul-Adha is a special cause for celebration for Muslims all around the world, it may also have some other fringe benefits for body-builders and fitness enthusiasts who need a high source of protein as part of their daily meal intake. And beef, probably the tastiest of red meats, certainly has its perks.

Hence, this week, I will focus on the nutritional facts of beef. Interestingly, different cuts of beef have a different nutritional profile, as is stated in the table below:

Please note that beef does not have carbohydrates.

Unlike plant-based protein sources, beef is densely packed with the same types of proteins humans are made of: skeletal muscle proteins like myosin, actin, and troponins, as well as collagen and other connective tissue proteins. Typically animal meat is more than 80 percent protein on a dry-weight basis. Assuming leaner cuts, the protein content of beef rivals fish and poultry at about 6-7 g per oz. depending on the cut. For maximum muscle impact with minimum calories, look for rounds or loins, which are extra-lean meat cuts.

Beef is more than just a piece of charbroiled protein. It is also a major source of micronutrients including vitamin B12 and the minerals phosphorous, iron, and zinc, all of which are crucial in muscle-building and athletic performance. It's also a key source of carnosine, the dipeptide, which releases beta-alanine during digestion; and conjugated linoleic acid (CLA), a healthy fat that's been connected in studies to decreased body fat, among other benefits.

Beef also contains a good amount of creatine. Creatine is a potent anaerobic backup energy reserve in muscle cells, usually applied during the first few seconds of high intensity muscle actions like weight training reps and sprints.1,7 It can also help increase mitochondria content in growing muscle cells, providing additional cellular energy for use in recovery and adaptation.8 In addition, creatine can draw and hold water into cells, which in turn supports additional protein-building.

Having talked about the nutrition content of beef, I figure why not share two of my favourite beef recipes with you. If you are also fan of beef, then do give these a try.

Beef Stroganoff

Ingredients:

(Serves 6)

1/2kg lean beef mince

1/2 tbsp olive oil (not required if the mince contains some fat)

1 medium onion, diced

1 cup sliced mushrooms

2 cloves garlic

1/2 tsp salt

1/4 tsp pepper

2 tbsp all purpose flour

1/4 cup skim milk

1 packet of cream of mushroom soup (prepared according to directions on packet)

1 cup fat free yoghurt

3 cups cooked pasta

Directions:

Nutritional info (per serving):

Nutritional info (Per serving):

Calories: 490 Carbs: 36.75 Fat: 19.25

Protein: 40.5

And that is all I had to provide this week for my health conscious readers. Have a blessed Eid and remember to eat healthy!