Beef protein: how to build muscle mass

Did you know that the US is one of the countries that consumes the most beef, with an average of around 50 kg of beef consumed per person? Recently, beef protein supplements have become available, making it easy to enjoy this protein source easily. But what benefits can you expect from beef protein? This post will help you fully understand beef and beef protein powders.

Protein content in beef

We started eating meat at least 2.6 million years ago, and since then, it’s been a critical player in improving our nutrient intake. But what sort of nutrients are in beef? Let’s take a look at beef and what its nutritional profile is like. 

How much protein is in beef? Lean beef contains about 26-27% of protein by weight, meaning it’s a great source of protein. For example, 3 ounces of 93% lean ground beef provides around 155 calories, 22 grams of protein and plenty of iron, zinc, vitamins B3, B6, B12 and phosphorus.

The amino acid composition of beef may differ by cut. However, beef is generally high in amino acids like glutamate, leucine, lysine, valine, glutamine and arginine. Beef is a complete protein containing all the essential amino acids needed to build muscle. In addition, beef contains plenty of collagen, which can be helpful for those looking to support their collagen production. 

To learn more about why collagen is important, check out our post

The only issue with beef is that some cuts may contain a lot of saturated fat. Consuming too much saturated fat may impact your health. 

To get the most benefits from beef in general, choose leaner cuts and cooking techniques like grilling, roasting, braising and broiling. This will help decrease the saturated fat content of beef, helping you make healthier food choices. 

Benefits of Beef Protein

Protein in beef contains similar benefits to proteins from other sources. 

Beef protein can help you lose weight. Increasing your protein intake helps you feel full for a long time, benefiting those trying to lose weight. Try increasing your protein intake in every meal. One of the best meals to boost protein in appears to be breakfast, as it can help you snack less and make healthier food choices during the day. 

Beef protein is an excellent source of essential amino acids. It can help those who are trying to increase muscle mass. Increasing protein intake and the amount of strength training you do can help with muscle growth. To learn more about how muscle grows, check out our post

Protein can support the upkeep of your lean muscle mass. Lean muscle is essential for overall health. In addition, preserving lean mass as you age can help you stay mobile and active. 

Beef protein can be good for your bones, too. Pair it with a healthy diet that has plenty of calcium, and you’ll help your future self lead an active life. 

One of the lesser-known benefits of beef protein is that it helps us absorb iron from plant-based sources. In fact, it can increase iron absorption by up to 180% when compared to egg protein. Therefore, pairing it with iron-rich plant sides is a good idea. 

Beef’s Role in Heart Health

Beef’s connection to heart health is slightly controversial. A diet rich in red and processed meat can lead to a high consumption of salt and saturated fats. This may impact heart health. Some research suggests that non-processed red meat may not be associated with adverse health outcomes. However, more research has to be done to determine this. 

Therefore, the best way to enjoy beef protein is in moderation. 

Incorporating Beef Protein into Your Diet

Adding beef protein to your diet is relatively easy. If you enjoy eating meat, add it to your lunches or dinners. Make sure that you choose cuts that are low in fat and cook them in a way that doesn’t add lots of saturated fats. 

Ensure you keep track of your saturated fat intake and don’t exceed the recommended amounts. In addition, it’s typically good to have beef fewer times a week than you have other lean protein sources, like chicken, fish or plant proteins. Have no more than three servings of red meat a week. 

Beef Protein Supplements

Beef protein supplements may appeal to certain people, especially those following paleo or keto diets. However, there’s very little consistency in the ingredients that these protein powders use. Many beef isolate protein powders may be made from ligaments and hoofs, being rich in gelatin and collagen. 

That means that the amino acid composition of these supplements differs from typical whey protein powders. However, they are still able to support muscle growth.  

How to use beef protein supplements

Beef protein supplements can be used similarly to any other protein supplement. For most people, it’s convenient to use them to supplement your daily protein intake. Many will choose to consume a beef protein shake after a workout to get the necessary amino acids to support muscle growth. However, beef protein powder can also be added to foods with a low protein content to increase it. 

When choosing beef protein powders, it’s vital to pay attention to a few things, including: 

  • Ingredients. Find brands and supplements which are open about the quality of their raw material, including which parts of the animal they use to make beef protein powder. 
  • Quality control. Choose respectable brands that follow quality standards during production. Where you can, aim for products that have been externally tested for quality. This way, you can be sure that you’ll be getting all the benefits without worrying about paying for a product that doesn’t work. 
  • Taste. In order to take supplements regularly and boost muscle mass, you may want to choose supplements that you actually like. Taste plays a massive role in this. Don’t be afraid to experiment with multiple brands to find something you like. The best beef protein powder will always be the one you can consistently take.
  • Amino acid profile. Different people will have different goals, which may mean they need more of particular amino acids. If you’re aiming to support your joint health, choose beef protein powders that are high in glycine, proline, and arginine. Alternatively, a protein powder with plenty of essential amino acids and BCAAs may be a better option

 for those who want to put on muscle mass. 

You’ll indeed find a beef protein powder that works for you by considering these factors. 

Beef protein powders can be a helpful way to increase your overall protein intake. However, whether you’re losing weight, looking after your joints, or growing muscle, remember that your diet plays a significant role in these processes. You must ensure you’re getting enough protein overall and eating a balanced and healthy diet. If you need tips on making that happen, check out our posts on:

Beef protein powders may be the right tool to help you get where you want to be. Combine it with a healthy diet, a training regimen and plenty of sleep, and you’ll surely see the results you want in due time. Remember that consistency is vital. Take the first step to becoming your better self. 

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