Compartilhar
Nutrition is a central factor for athletic performance and muscle recovery, but athletes do not always associate meat with the necessary benefits for these processes. However, among the different food groups, meat stands out as a rich source of high biological value proteins and essential micronutrients for muscle and metabolic functions. In this article, I explore how meat can contribute to athletic performance, emphasizing the benefits of proteins, iron, zinc, and other bioactive compounds present in the food.
Meat proteins and muscle recovery
Muscle recovery after exercise depends on protein replenishment, which is essential for the repair and growth of muscle fibers. Meat is an excellent source of high biological value proteins, meaning it contains all the essential amino acids for muscle protein synthesis. One of these amino acids, leucine, plays a fundamental role by stimulating the mTOR pathway, responsible for muscle growth and repair after physical exercise (Phillips, 2017).
Studies show that adequate protein intake, especially from animal sources, can increase the rate of muscle protein synthesis and reduce muscle degradation induced by intense exercise. Compared to plant proteins, meat offers a more complete amino acid profile and higher bioavailability, promoting muscle recovery and adaptation to training (Van Vliet et al., 2015).
Furthermore, meat contains creatine, a compound naturally present in muscle fibers and essential for the regeneration of ATP (adenosine triphosphate), the primary source of cellular energy during high-intensity exercise. Creatine supplementation has been extensively studied and associated with increased strength, power, and muscle recovery (Kreider et al., 2017).
Iron: oxygen transport and fatigue reduction
Photo: Dean Drobot/ Shutterstock
Iron is one of the most important minerals for athletes, especially those who practice endurance sports. It is an essential component of hemoglobin and myoglobin, proteins responsible for the transport and storage of oxygen in the body.
Iron deficiency is common among athletes, being particularly frequent in women, long-distance runners, and vegetarians, due to increased metabolic demand and losses through sweat, urine, and the gastrointestinal tract (Sim et al., 2019). A lack of this mineral can lead to iron-deficiency anemia, a condition associated with fatigue, decreased physical performance, and impaired recovery (McCormick et al., 2020).
Red meat is one of the best sources of heme iron, which has high bioavailability and is absorbed more efficiently by the body compared to non-heme iron found in plant-based foods. For athletes, ensuring adequate iron intake is essential to maintain hemoglobin levels and optimize oxygen transport to active muscles, preventing fatigue and improving athletic performance (Burden et al., 2015).
Zinc: immunity and muscle recovery
Another essential micronutrient found in meat is zinc, which plays a fundamental role in protein synthesis, tissue healing, and strengthening the immune system. Intense exercise can increase the demand for zinc, and its deficiency is associated with impaired muscle recovery, increased inflammation, and a compromised immune response (Gleeson et al., 2019).
The zinc present in meat has high bioavailability and contributes to the production of testosterone, a hormone essential for muscle recovery and growth. Furthermore, it acts in modulating oxidative stress, reducing the impacts of intense exercise on muscle cells and accelerating their regeneration (Wessels et al., 2021).
Other bioactive compounds in meat and athletic performance
In addition to proteins and minerals, meat contains other bioactive compounds that can benefit athletic performance. Among them, the following stand out:
- Carnitine: essential for energy metabolism, it aids in the transport of fatty acids to the mitochondria, where they are converted into energy. Studies suggest that carnitine supplementation can reduce muscle fatigue and improve post-exercise recovery (Fielding et al., 2018).
- Collagen: present in specific cuts of meat, it contributes to the health of joints, tendons, and ligaments, being an important component for impact sports (Shaw et al., 2017).
- Coenzyme Q10: an antioxidant that aids in energy production in the mitochondria, potentially improving muscle endurance and reducing exercise-induced oxidative stress (Cooke et al., 2008).
Myths and truths about animal protein consumption for athletes
Photo: Pixel-Shot/ Adobe Stock
The consumption of proteins, especially those of animal origin, is surrounded by various myths when it comes to sports nutrition. However, science has shown that adequate intake of this nutrient is essential for muscle recovery, maintenance of lean mass, and athletic performance. A recent study published in the Journal of the International Society of Sports Nutrition analyzed the most common misconceptions about protein consumption and provided evidence reinforcing its benefits for athletes (Antonio et al., 2024).
Often, high protein consumption is associated with possible kidney damage, but scientific evidence indicates that, in healthy individuals, high intake of this nutrient does not cause harm to kidney function. This risk is only relevant for people with pre-existing kidney diseases.
Another frequent myth is the idea that eating more protein can lead to body fat gain. However, studies show that fat gain is more related to total caloric excess than to isolated protein intake. Protein-rich diets can even promote a better body composition, helping to preserve muscle mass and reduce body fat, provided they are part of an appropriate dietary plan.
It is also questioned whether meat is truly essential in athletes’ diets, considering that plant proteins could meet the body’s needs. While it is possible to meet protein demands with a diet based on plant sources, animal proteins offer a more complete amino acid profile and higher bioavailability, facilitating muscle protein synthesis and post-exercise recovery. Furthermore, meat provides fundamental nutrients, such as heme iron and vitamin B12, which play essential roles in muscle oxygenation and energy production, critical factors for athletic performance.
Based on this evidence, it is clear that the balanced consumption of animal-derived proteins can be a significant ally in muscle recovery, performance optimization, and long-term health maintenance. Adjusting protein intake to individual demands, always considering the quality of food sources, is essential for improved athletic performance.
How to incorporate meat healthily into an athlete’s diet
Meat plays an important role in athletes’ diets by providing high-quality proteins, iron, zinc, and other bioactive compounds essential for muscle recovery and athletic performance. Adequate consumption of this food can help maintain strength, reduce fatigue, and improve adaptation to training. However, it is crucial to balance meat intake with other nutritional sources to ensure a diverse diet aligned with each athlete’s individual needs. Here are some tips for incorporating meat healthily and strategically into sports nutrition.
- Prioritize lean cuts: meats like sirloin tip, tri-tip, tenderloin, and chicken breast offer high-quality proteins with a lower saturated fat content.
- Combine with Vitamin C sources: to optimize the absorption of iron present in meat, consume it alongside foods rich in Vitamin C, such as oranges, kiwi, strawberries, or bell peppers.
- Balance with plant-based proteins: although meat is an excellent source of essential amino acids, varying the diet with legumes, nuts/seeds, and dairy can offer additional benefits.
- Avoid ultra-processed preparations: opt for healthy cooking methods, such as grilled, roasted, or boiled, and avoid processed meats, such as cured meats and cold cuts, which can contain excessive preservatives and sodium.
- Respect individual needs: the ideal amount of meat in the diet depends on the type of sport, training volume, and metabolism of each athlete. Consulting a sports nutritionist can help adjust consumption according to each individual’s energy and protein demands.
By following these recommendations, athletes can fully leverage the benefits of meat, ensuring adequate nutritional intake to optimize performance, recovery, and long-term health.