Meat, both red and white, is an important food in the diet of many athletes. In addition to having a particularly satisfying taste, it also provides a high quantity of protein and a broad spectrum of vitamins and minerals. The debate on which type of meat is to be preferred always remains very current among sports nutrition experts. Follow us in this article and let's explore it together.
Index
Comparison of white and red meat
Both forms of meat are one important source of noble proteins. That is, they contain all eight essential amino acids in the proportions necessary for our body. The protein content for the various types of meat (beef, pork, chicken) is very similar, and varies between 18 and 23 gr / 100 gr.
Red and white meat are also rich in mineral salts important. Between these:
- Il magnesium, implicated in over 300 enzymatic reactions of metabolism.
- Il potassium, regulator of fluid balance and necessary for the functioning of cells, nerves, muscles.
- Lo zinc, essential for the proper functioning of hormones, insulin and the immune system.
- Copper, contributes to the formation of bones, hemoglobin and red blood cells, and intervenes in the correct use of fats.
- Il iron, mineral that promotes the production of hemoglobin and red blood cells and regulates the immune system.
- il selenium, it counteracts cellular oxidative and degenerative processes.
- il chrome, involved above all in the regulation of sugars.
In addition to mineral salts, red and white meats also contain good amounts of complex B (B1-B2-B6-B12- Folic acid, PP and biotin). These are involved (as coenzymes) in almost all metabolic and food transformation processes.
Another peculiarity of the meat, both red and white, is presented by bioactive substances such as coenzyme Q10, taurine, carnitine and carnosine. These nutrients unfold various beneficial actions for the body (cardioprotective, cytoprotective and neuroprotective).
The main differences
- Red meats present higher concentrations of iron, zinc, selenium and B complex vitamins.
- The white meats are more easily chewable and digestible, for the structure of the muscle fibers and for the scarce presence of collagen.
- White meats contain - on average - less fat and cholesterol and, therefore, they are preferred by those who follow low-calorie diets. However, it is possible to find cuts of lean red meat, with a low lipid content.
Red or white meat. Which one to choose?
Most sports nutritionists agree that athletes must favor white meats. Red meats should still be consumed, but sparingly, limiting the intake to no more than 500 grams per week. This is because recent research has observed an increased risk of certain types of cancer (colon, pancreas, prostate) when consumption exceeded that amount.
The other tip is to choose organic white meats, because the animals have higher quality feed, they can stay outdoors and the use of antibiotics is significantly reduced. With regard to red meats, those raised with the system should be favored grass-fed. It is a breeding technique that, in addition to respecting the welfare of animals (left free to graze and graze outdoors for the entire life cycle) is also more sustainable for the environment. The grass-fed meats also have better nutritional values compared to traditional red meat (perfect balance Omega 3 / 6, beta-carotene, vitamin K2).
Nagle CM, Wilson LF, Hughes MC, Ibiebele TI, Miura K, Bain CJ, et al., 2010, Cancers in Australia in 2010 attributable to the consumption of red and processed meat. "//Www.ncbi.nlm.nih.gov/pubmed/26437727"