One of the very first things that all gym enthusiasts learn is that protein is absolutely essential for building muscle mass. Without an adequate daily intake of protein, no matter how insane your workouts are, you won’t be able to put on noticeable size.
Gym goers and general athletes have higher protein needs compared to sedentary people. The reason for the higher protein needs lies in the fact that people who exercise are constantly inducing micro-traumas to the muscle fibres. In order for the body be able to recover from these minor injuries, it needs to have a steady supply of amino acids in the bloodstream. The amino acids will trigger protein synthesis and allow for the repair of the muscle fibres.
When it comes to protein intake, the American College of Sports Medicine recommends the following guidelines:
- 1.2 g to 1.4 g protein per kg / day (for those engaging in resistance training)
- 1.6 to 1.7 g protein per kg / day (for those engaging in strength training)
To put it in layman’s terms, if you weigh 80 kg and do resistance training (8-16 rep range with moderate weight load), you would have to consume around 110 grams of protein per day to be able recover properly and put on muscle mass. This value rises a bit for those doing strength training (3 to 6 rep range with heavy load): around 140 grams if you weigh 80 kg.
Beef – A high-quality protein source
If we were to ask nutritionists to list the best dietary protein sources, beef protein would certainly be at the top of it. And there’s a very good reason for it. According to the report published in 1970 by the Food and Agriculture Organization of the United Nations, beef scores an amazing 80 value on the biological value scale, only surpassed by fish and milk (*1).
The biological value (BV) is a measurement used to determine what percentage of protein from a given dietary source is utilized by the body. In simple words, it ranks food sources according to how much protein your body can absorb from that source. The higher the BV is, the better the protein source is in terms of muscle growth.
Beef contains all nine essential amino acids required to build muscle, making it one of the richest sources of protein available.
The downside of beef
However, not everything is all sunshine and rainbows. Along with its rich amino acid profile, beef also contains a high amount of saturated fat and cholesterol. Saturated fat is generally touted as unhealthy and many people, especially those who are dieting, tend to stay away from it. The same goes with cholesterol.
Beef protein powders benefits
That’s where beef protein powders come into view. Beef protein supplements are designed to overcome the above problems, making it possible to get the best out of beef without its drawbacks.
Beef protein powders are sourced from all kinds of bovines, providing a comprehensive amino acid profile that supports muscle recovery and growth. Most of beef protein powders are isolated, which means they are virtually free of fat, cholesterol, lactose and other carbohydrates.
This reduced amount of fillers allows for a faster protein absorption which is absolutely indispensable to trigger protein synthesis, the process by which the body repairs the damaged muscle fibres.
On top of this, beef protein supplements that have undergone a hydrolysis process (such as our CarniPro) have an even higher absorption rate. The hydrolysis process breaks the amino acids into small peptide chains. As a result, your body is able to skip this stage and the amino acids are immediately available to go to the bloodstream.
Beef protein causes no bloating
It is known that many people feel an uncomfortable bloating feeling after ingesting a milk or whey protein shake. This happens because most people don’t have the ability to fully digest lactose, a sugar found in milk and, to a lesser degree, in whey protein supplements.
Beef protein supplements contain no lactose, making them a suitable option for all of those partial or completely intolerant to lactose. Besides, the hydrolysed protein peptides quickly make their way into the small intestine, preventing any bloating to occur.
As we have seen, there are lots of reasons as to why beef protein powders are great options for all of those looking to gain muscle mass. When added to the high biological value protein content and the free sugar and cholesterol content, it’s easy to understand beef protein powders’ growing popularity.
Beef protein supplements are genuine alternatives to whey protein and egg protein and can be of special importance to anyone suffering from allergies or intolerance to dairy products.
Note: Myprotein offers high-quality Beef protein powders at an unbeatable price. Free delivery on orders over £50.
(*1) – Amino-Acid Content of Foods and Biological Data on Proteins, FAO: Nutritional Studies, No. 24. FAO UN, 1970
Build muscle with beef protein powders
by Mr Protein