To a man who loves his meat, few things evoke as strong a reaction as the thought of a juicy steak. A delicious slab of well-cooked beef is likely to have almost any red-blooded carnivore’s mouth watering.
The springy bounce of the flesh as the knife carves into the flesh, the flow of the juices that pool onto your plate, the pleasure as the meat hits your tongue – there is a reasons why those on death row opt for a slab of steak as their last meal.
While red meat can prove an appetizing meal, it is also a fantastic source of nutritional goodness. A hunk of meat provides a hit of vitamins and minerals you’d be hard pressed to find elsewhere and is one of the most complete sources of protein available, perfect for building muscle and fueling tough training sessions.
FOOD AS FUEL
We all need protein, and most people get it from the meat they eat (with the exception of super-humans such as UFC welterweight title contender and veggie lover Jake Shields, who could probably derive energy from food just by looking at it). Without protein, our muscles would waste away and our bodies would struggle to convert energy from food. There are no exceptions; every fighter should be eating a diet rich in protein.
Anyone who engages in regular training should aim to eat at least 1g of protein per pound of body weight on a daily basis, therefore a 200lb (91kg) fighter should be eating a minimum of 200g of protein each day.
There are many different sources of protein, including eggs, dairy and animal meat such as chicken and fish. All have their own benefits but none can compete with red meat. Few sources of food contain such a complete array of vitamins, minerals and amino acids. Red meat is also a natural source of creatine, a substance our muscles use for bursts of explosive energy.
Dr Loren Cordain, a nutritionist and author of three ground-breaking books including The Paleo Diet and The Paleo Diet for Athletes, says sensible intake of red meat can actually fight health problems. “Lean protein found in grass-produced meats is a good source of iron, zinc vitamin B6, copper and many other nutrients. It lowers blood cholesterol levels and blood pressure.”
Essential for the growth of healthy bones and muscles, the health benefits of red meat don’t stop there. “Lean, grass-produced meats make us sleep better, give us more energy throughout the day and normalize our blood sugar and insulin levels,” says Dr Cordain. “I can’t think of many foods that will promote health and well being more than red meat.”
THE TALE OF THE PLATE
Weighing in at a lean and mean ten ounces (280g), a piece of prime sirloin steak contains:
> 730 calories
> 76g of protein
> 43g of fat
> 132% of your RDA of zinc
> 57% of your RDA of iron
> 43% of your RDA of selenium
> 37% of your RDA of potassium
A 170lb fighter who is training hard and wants to maintain his weight needs to take in over 3000 calories a day. To do this and maintain a relatively healthy diet can be quite difficult unless you opt for nutrient-dense meat such as a slab of sirloin. A ten-ounce steak by itself will provide you with a quarter of the calories you need, and almost half of your daily protein requirement.
A fantastic source of minerals, red meat provides a massive 132% of the recommended daily allowance of testosterone-boosting zinc. It is rich in potassium, an electrolyte essential for maintaining a healthy heart and fast reaction times, and iron, which aids in the transfer of oxygen to your muscles and helps them process activity-fueling protein. It also has high levels of selenium, important for fighting infection and helping your body process toxic substances.
There are many different cuts of meat and not all are created equal. Some cuts (such as ribs and brisket) are high in fat and not so stacked with protein. Try to pick out the leanest meat possible, or ask your butcher to trim off excess fat.
THE EXPERTS WEIGH IN
With figures such as Dr Cordain leading the way, nutritional experts are championing the benefits of lean red meat. Nutritionist Robb Wolf, who has worked closely with fighters such as UFC light heavyweight Forrest Griffin, puts forward a case for animal protein. In his book The Paleo Solution, he writes: “Plant sources of protein, even when combined to provide all the essential amino acids, are far too heavy in carbohydrate, irritate the gut and steal vitamins and minerals from the body via anti-nutrients. Beans and rice, nuts and seeds, are what I call ‘Third World proteins.’ They will keep you alive, they will not allow you to thrive. Your protein needs to have the following criteria: it needs a face, it needs a soul, you need to kill it, and bring its essence into your being. Really.”
Mike Dolce, professional MMA fighter and creator of The Dolce Diet, works closely with top MMA fighters such as Quinton ‘Rampage’ Jackson and Thiago Alves. His advice for fighters who want to get the best possible meat: “Get all of your meat from a butcher directly, it is typically of a much fresher quality and raised much closer to the point of purchase. You don’t want your meat coming from 2000 miles away on ships and planes.”
Dolce also advises to shop for ethically farmed organic meat where possible to avoid animals that have been pumped full of steroids and antibiotics throughout their life.
“How the animal was raised is more important than the cut. I would prefer an organically raised animal than one of these hormone-intensified chemical projects,” he says.
Dr Cordain agrees, advising meat eaters to go organic where possible. “Try to purchase grass-produced red meat,” he says. “It is much healthier than the meats you typically buy at the supermarket, which can be tainted with pesticides, hormones, heavy metals and other toxic compounds. Grass-produced red meats also contain less saturated fats, more Omega-3 fats and more protein than meat coming from feedlots where grain is used to fatten the animals prior to slaughter.”
THE NATURAL CHOICE
“Our studies of hunter gatherers show that animal foods would have always been preferred to plant foods when they were available,” says Dr Cordain, who reveals that our ancestors ate protein-rich diets.
“In the typical hunter-gatherer diet, animal foods comprised about 55–65% of the total daily calories.” Learn from history: lose the processed carbs and go for a nice slice of meat instead.
GO WILD
Most people think of beef but there is a wide variety of red meat to choose from, some more exotic than others. Not all red meat has to come from a farm. Some game meats, including duck and goose, are considered red meats.
The adventurous among you may want to try something similar to beef but with a twist. If so, try low-fat meats such as venison, bison, buffalo, ostrich, or even kangaroo. “I keep a half of a side of grass-fed bison along with another half of grass produced beef in my freezer,” says Dr Cordain. “If you are fortunate to live in Australia, Argentina or most European countries, most red meat is produced from pasture-fed animals. The meat from these animals tastes better and is better for you.”
Another alternative is Alistair Overeem’s favorite: horsemeat. We’re not promising it’ll provide you with quite the same level of muscle growth as he has enjoyed, but with around 15% more protein and only half the calories you can be sure to look more like a stallion.
RED MEAT DANGERS
Over consumption of red meat has been linked to a myriad of health issues and is widely considered to be one of the major factors in the current health epidemics that are sweeping the nation.
We’ve heard all about the health benefits of red meat, so how can it also be so bad? Dr Cordain highlights one of the reasons why: “Fresh, lean grass-produced red meat is quite healthy whereas processed, salted meats should be avoided.”
It should go without saying that an unadulterated piece of meat is unlikely to cause health problems when eaten as part of a balanced diet. If that meat is ground up, has a bunch of artificial additives thrown in, is fried in hydrogenated oil and served between two big pieces of salty bread, you’re asking for trouble by putting it in your mouth.
“There are some pieces of red meat that are extremely high in very unhealthy fats, and can cause a multitude of health conditions, disorders and such,” says Dolce. Common diseases linked to poor diet choices include bowel cancer, heart disease, arthritis, high cholesterol and diabetes.
Brock Lesnar famously described himself as a carnivore shortly after his 2009 health scare. An avid hunter, he would happily chow down on a deer or moose that he had shot. Eating lots of red meat and starchy carbohydrates yet not enough vegetables, Brock suffered from diverticulitis, a condition where the lining of the intestinal tract becomes inflamed as a result of a poor diet. Brock ate heartily but didn’t balance it out with enough fibre to help the food pass through his gut.
Mike Dolce explains: “There is a digestive issue with red meat. It’s very hard for the human body to break down red meat, no matter how long your culture has been eating red meat. Here in America, it’s not uncommon to get a 16oz or 20oz T-bone steak, which is a massive hunk of meat and an enormous amount of fat and gristle on this. Paired with a baked potato and soured cream and butter, that meal is horrible!”
Dangerous and painful conditions such as diverticulitis can be avoided by trimming down your portion size and pairing the meat with a good selection of vegetables. “You have a four to six ounce slice of a very high-quality lean cut, and you have that in your diet every day or every other day, I would argue that is a very healthy use of red meat in the diet,” says Mike. “It’s a matter of perspective and application.”
RED OR GREEN?
Though the health benefits are supported by plenty of evidence, not everyone has to live on a diet where red meat is a key ingredient. Some fighters don’t eat that much red meat at all. Though he is known to host barbecues at his home for his team mates, Randy Couture eats a diet relatively free of red meat, only eating it around twice a month.
When he first dropped to light heavyweight in 2005, he cut out red meat almost entirely and switched to fish, a practice he repeats when he has to make weight. “50% of my athletes enjoy a red meat-dense diet, while the other 50% shy away and go for chicken or fish,” says Mike Dolce, who says some fighters are more open to the idea of going without red meat than others.
“If I told a Brazilian not to eat red meat, they’d feel weaker,” reveals Dolce. Brazil is one of the largest beef-producing and consuming countries in the world, and their world-famous churrascarias (Brazilian steak houses) are testament to their love of red meat. “It’s a very dense, hardy and nutrition-rich food, and physically and mentally, they feel weaker without it,” explains Dolce.
When it comes to fueling our bodies, we should always look closely at what’s on our plate. To get the full spectrum of nutrients we need, we must eat a balanced diet, of which red meat can be a crucial part. An excellent source of protein and one of the most nutrient-rich, versatile foods available, there’s nothing wrong with seeing red at dinner time.
