Bodybuilding - all about meat

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My respects, ladies and gentlemen!

This article could have been avoided if I had, once again, walking past the food stalls of the local market is not stopped at the meat department. As soon as I did it, it dawned on me that my dear readers know very little about one of the main nutrients in the diet of any athlete - meat. Not long tormented by doubts, I went and wrote this article. I must say that the note will be quite impressive, on the agenda for consideration of this question as a bodybuilder for the meat : use of the role it plays in the life of a sports person, how to properly select and cook, nutritional value and more.

I can not wait to report to you, so hurry to take their place, we begin.

Meat: all you need to know and not just pitching.

Warning! ... Remove from the monitor screens vegetarians, or the author is not responsible for the consequences :).Let me ask you a question: what is the lion's share of your nutritious diet?

Most likely the answers will be as follows: potatoes, rice, chicken, ham / sausage. Surely, if the meat is available in your grocery shopping cart, it turned out it was there by chance, and then in the form of a frozen piece of semi-obscure or sausages. Note that this does not in any way is not a criticism of your diet, but a simple statement of fact.I will say even more than one time, I myself preferred different psevdozamenitelyam meat: jars and sklyanochkam with interesting names, such as - foie natural, 100% stew and other heresies.

To reconsider their views on the main nutrient component I also prompted the film "Pump the iron," with Arnold Schwarzenegger and other stars of the golden age of bodybuilding. In it, I noticed that almost all bodybuilders frames all together "ohomyachivayut" huge chunks of meat - beef, and even fried. The moment I said to myself as - "we should pay attention." After a while I glanced through a couple of books about nutrition and - lo and behold - there is also always talked about the benefits of meat . And the last straw (in the decision to write an article about the role of bulk meat in life bodybuilder)  became friendly visit to Russia overseas bodybuilder Victor Martinez. In his interviews, and just in the adventures of a Russian "canteen", he chose a different burgers, happy-mil and Chicken - Solid piece of natural meat.

So it was a kind of preface, that you understand that the article is not fallen out of nowhere on your head. This is the result of painstaking research of nutrient experience recognized world stars and Mr. Olympia. Therefore, take the following material pencil and draw their own conclusions, at least, it is worth.

In a previous article [ How to run? ] I have said that for me it was a matter of honor to deal in such matters. With this theme - the situation is similar. I can say with certainty that a very serious progress in "meat" issues and is ready to share this experience with you, my dear. Well, it started ...

Meat - a key component of high-grade animal protein, containing all essential amino acids needed to build muscle tissue. Meat is considered to be part of the carcass, which is a set of muscle, connective and fatty tissue.

By "pure" meat (muscle) usually include:

• beef;
• pork;
• veal;
• lamb;
• poultry (turkey, duck) .

Everything else - meat offal: liver, heart, kidneys, etc. The exceptional characteristics of meat are as follows:

• contains all the essential amino acids;
• a lot of creatine;
• high content of vitamins (B1, B2, B12, PP) , and minerals (phosphorus, iron) ;
• extractive elements - catalysts food juices.

Let's take for example the most common type of meat - beef, and evaluate its concrete benefits for bodybuilders.

Protein

Beef contains a fairly large number (about 22 grams) of high quality protein.

Creatine

The beef contains the greatest amount of creatine (in comparison with any other products) . In addition, creatine - a natural energy source for the muscles, it is also effective from the standpoint of strength and temporary increase inmuscle mass .

Carnitine

Carnitine to support a normally constant exchange of fat, promotes BCAA BCAA.

Alanine

The amino acid used as a low-calorie sugar. Together with carbohydrates provides fuel for the muscles of their activities.

Potassium and iron

The body of the athlete is often faced with a deficit of potassium. Its low level inhibits protein synthesis and prevents the development of growth hormone and IGF-1 (hormones, stimulants, muscle growth) . Increased content of Fe increases the total volume of blood in the body.

Zinc and magnesium

Zinc strengthens the immune system and promotes muscle dew . Magnesium raises the level of intensity and increases the effectiveness of insulin.

CLA

Beef (lean) - a powerful antioxidant and an excellent source of linoleic acid. It has anti-catabolic effect, helps recovery after a heavy weight training.

Vitamins B6 and B12

The greater the athlete consumes protein intake, the greater the need for its B6 . Vitamin support the required level of protein synthesis. B12 carries oxygen function - delivers O2 to the muscles, through the development (through it)of red blood cells. Spurred products BCAA metabolism and is involved in the process of the body's energy.

So now let's talk about the nutritional value of meat rather not even talk, and take note of the following information(see. table) .

Always keep this information on hand before going to the store, and then you'll not only satisfied, but also properly fed (the highest amount of protein, the minimum - fat) .

Note:

I sincerely believe that every self-respecting athlete (bodybuilder)  should understand nutritional issues better than the average person. Meat - a "heavy artillery" in animal protein and one of the main sources of building muscle. In addition, it is quite expensive product, so you need a good understanding of double issues of its acquisition and proper preparation.

Of course, the best place to buy fresh meat, it is usually sold in specialized markets. However, if that is not (or you looked in the supermarket) , it will be useful to know that the meat has the following classification.

According to the thermal condition :

• Man - has not yet cooled down (within 2-3 hours after butchering), the meat of an animal carcass. It is rarely used for cooking, as quite hard and has a specific taste and smell;
• cooled down - after cutting was about 6 hours but not more than a day. During this time it is covered with a crust of pale red (pink) color. If the meat is not sold in time, then it is cooled or frozen;
• Cooling - cooling at a temperature of 0-4 m in special cold rooms. Store no more than 3 days in the refrigerator.
• frozen - a product of the past rapid and deep-frozen immediately after cooling. It can be stored for several months without loss of taste and beneficial properties.
• defrosted - meat, subjected to defrosting. At times it loses its nutritional value if not followed the correct technique of freezing and thawing.

Actually, everything, now let's talk in more detail about the nutritional value of meat and nutritious nutrients. The food composition of meat usually distinguished: proteins, fats, vitamins / minerals, and water and extractives(helping to digest food in the intestines) . Nutritional value myastsa depends on quantitative and qualitative characteristics of proteins and fats. We walk all the nourishing nutrients.

Proteins

There are high-grade and inferior. The latter contain a complete amino acid profile (including nesinteziruemye body Aminka) . Myosin (major muscle protein, about 50% ) and actin (up to 15% ) to couple contain all amino acids necessary for the body. Meat - is mostly complete proteins (from 75 to 90% ) , which relate to the solubles. Meat proteins exhibit a high degree of digestibility (up 95% ) and slow digestion, so they create the feeling of satiety for longer compared to other products.

It should be understood that meat proteins during heat treatment become the broth, but under the influence of temperature and rapidly coagulate virtually insoluble. During cooking, the meat is reduced in size, it is due to coagulation of protein and water loss.

Note:

In order to preserve the "protein" meat, it must boil over high heat and boil continuously, but this soup you would not want to try. And still gelatin, which is sold in bags, as a condiment - is nothing short of gluten obtained by digestion of bone collagen.

Defective proteins are important in meat. For example collagen (which is not initially absorbed by the body) as a result of heat treatment becomes gluten. The process of softening of meat - is a consequence of this transformation.

Fats

Other meat contains a different amount of fat in their formulation. It is best absorbed by the low-melting fats. So pork is not so useless, fatty meats (especially sirloin) , because of pork fat (like meat and poultry)  the lowest melting temperature. If you look at beef or lamb, their fats - "unsophisticated web browsers," ie, refractory (note, this is one word :)) , and therefore less digestible.

On average, lean meat contains 3-8% fat, which is quite acceptable for the athlete and a person who is watching their body composition. The fats in the meat largely - saturated, polyunsaturated (omega-3/6) is very small.

Minerals and extractives

The meat contains minerals such as potassium, sodium, iron, calcium, and zinc ( 30% comes from meat) , selenium.The most important mineral element, for which the meat is valued - is heme iron (which is part of hemoglobin) , it is almost 100% absorbed by the body.

Extractives impart a unique flavor and a tempting taste of meat dishes.

Vitamins

Of course, the meat is inferior to the content vitamins fruits and vegetables, but there are red meat, thiamine, niacin and other. B vitamins, which are practically not present in plant foods. Also present are vitamins A, C, E and D.

Well, actually, and all. About nutritional composition and use of meat we talked, now we go to the most delicate part of the article ...

How to select and properly cook the meat?

Before moving on to practical advice, I suggest you read the following interesting statistics (see. picture) .

I think of the chart you become clear on what guided both sexes in the selection of meat.

Of course, statistics - it's good, but some figures will not be full. The process of buying meat pretty responsible job. I remember my barefoot childhood, we, together with the parents, "Chapa" market and Mom meticulously select the most lovely piece. Then I had no idea how to do it and all the meat seemed to me for one person (just like our brothers narrow-eyed :)) . Now, after the time when the handle you have no leads, you start very enlightened in such matters and know that nothing complicated about it.

So, if until now you did not know anything (or very little) about the process of selection of quality meat, then the following information to quickly teach you this.

Let's go in order.

Beef

The meat of young dairy calves - one of the top contenders for the role of diet for an athlete. Color - pale pink, red;consistency - tender; internal fat - dense, white / cream; subcutaneous fat - is virtually nonexistent. When a cut piece can observe the characteristic "marbling".

Note:

Marbling - characteristic blotches of fat in muscle tissue, is achieved through intensive animal rearing last 3-4 months grain and corn.

It is not necessary to eat meat of older animals. His color is dark red, burgundy; fat - yellow; muscle tissue tough and fibrous.

Note:

Small cheat code, how to understand what the meat in front of you. Before going to the market to pick up a small clean plastic bag (or similar gloves) . Approaching the counter, ask to see you enjoy a piece of fresh meat. Next, put a package on a hand and lightly pressing your fingers go over the piece, making two or three touches. If the pit from depression will disappear and the meat does not stick to hands - so you can safely take it.

It should be borne in mind that different parts of the carcass meat suited for different tasks. Some - perfect for soup, some for barbecue. Therefore, coming to a store / market, always remember why you need the meat, ie, you want to get out of it eventually.

To maximize the choice was simple and not time-consuming, the next image will be most welcome.

Next in line ...

Pork

The best nourishing and dietary properties are suckling pigs (up to 3-4 weeks, 2-10 kg) and animals of 7-8 months of age. Color - pink, pinkish-red; muscle tissue - soft / gentle; internal fat - white; subcutaneous fat - pink / white.

Selecting the "consumer" part is also determined, based on your needs.

Next is ...

Lamb

The best "dining" option is the meat of sheep 1-2 years of age. Color - light red; fat - white; smell - specific, bluff.Adults / older animals, color - brick red, fat - yellow.

What's better (and useful) to submit to the mouth :), will help you understand the next image (clickable) .

Poultry (chicken, geese, ducks, etc.)

We got to all oprotivevshihbodybuilders favorite chicken breasts. Qualitative characteristics: the color of pale pink;leather - soft, white; fat - light; Bird - elastic, dry; meat on the cut - slightly damp.

The most "running" part shown in the figure.

Purpose: 1) breast / fillet - simmer and cook for 2) Leg / wing - soup, toast.

Well, we bought livestock, and now there is still to learn how to cook meat ? So there you go.

Just specify what questions roasting and different "pripravilovki" we're not going to be considered, for this is a box, let it broadcasts. We will consider only the general principles and minor subtleties of healthy cooking.

To distinguish the following types of cooking meat: cooking, stewing, grilling and smoking (look at the first two) . We begin with the general aspects of cooking.

Cooking can be done in two ways:

1. meat initially put in cold water and then heated to boiling;
2. meat initially put in hot water;

The first method

Most of the substances from the meat enters the water, saturating broth proteins, fats, minerals and extractives.This broth (strong) leakage of juice strengthens and increases appetite, but because of the high temperature becomes loose connective tissue, proteins isolated meat moisture and loses its juiciness.

Second method

With rapid heating chafing soluble proteins in the thick meat forming a film that prevents the transfer of extractives in the broth. Meat obtained very juicy.

Now let's move from the general to the particular, and go over our meaty product :). You are always on hand should be the next mosaic cooking (see. picture) .

Note:

Quenching process is quite simple: you can simmer the meat in a small amount of liquid by immersing it for at least half the dishes, close the lid.

Well, now you know not only how to buy animal protein, and how to cook it. Ie correct calories provided.

Kachkovskii FAQ on Meat

Finally I would like to note a couple of facts that must always keep in mind with respect to meat bodybuilder. So there you go:

• Eat at least 2-3 times a week red meat (at 200-250 g / day, preferably in the days free training) . Use it as a long-running source of protein;
• The meat is absorbed much worse (or more) "Milk" and eggs. The thing membranes of muscle cells that stores the amino acids. At the meat they are too thick, so you first need to overcome them, and only then begin to digest protein;
• It is best to eat lean (8.2% fat) beef tenderloin;
• Only 60% of the nutrients from meat completely absorbed (from eggs to digest 95% ) ;
• You should not ever "cracking" poultry (chicken breast fillets) , as It contains the entire list of essential acids.Combine poultry meat;
• The meat is better absorbed in the presence of carbohydrates, so combine protein and carbohydrates (eg, salad - turkey breast with broccoli or stew with vegetables) ;
• The longer and more intensely you process the meat, the less it is "useful";
• Eat a "pure" meat, ie sausages, sausages, sausages, canned meat - is "not a" meat.

Remember these facts and will always be full!

Afterword

Well, that came to an end, our powerful article on the topic - the use of meat for the bodybuilder. The main idea in this note - if you are going to put things "rustling" in bodybuilding, then you just need to eat meat. Well, actually, and all sure that the article will help in solving all the problems of meat.

So long, my dear, subscribe to updates, check back often, then you are always welcome!

PS. I look forward to individual comments, questions - write, analyze everything.