As a bodybuilder should I eat red meat?

The fat should not be a problem if the meat is drained or you get the leaner meat, such as 93%. The leaner meat is a little pricier.

Lauren: They have no idea of the causal relationship, and we should have already known that processed meats are bad. Is that article going to stop you from having an occasional piece of salami?

Harrison: The only person I've heard (not on the website) that advocated grass-fed meat was all about gluten free. Do you buy into the gluten free fad? Asking about gluten is a little off topic, but I was just wondering what your thoughts were on gluten.

Hi Harrison,

I'm totally with you for the most part. I would eat grass-fed if it were the same price and tasted as good (the grass-fed steaks I've had - even at very nice restaurants - hasn't tasted quite as good...but I probably haven't given it enough of a chance). The thing is, I make sure I get enough of all the essential vitamins and minerals, I eat enough fruit and vegetables and I take fish oil capsules along with eating a reasonable amount (but not enough) of fatty fish. So it's not important for me to worry about the specific nutrient content of my beef. For those who don't eat a lot of fatty fish or take supplements or who don't eat enough fruit or veg, eating grass-fed beef would probably have a positive effect on health.

Having said that, there are studies both ways on the nutrient content of red grass-fed beef. All of them show more omega-3 (DHA, EPA, etc) but that's where the consistency ends. It's very much like the organic argument, studies are not consistent showing a nutritional or flavour advantage.

I would rather eat red meat from cows fed their intended diet - grass - but it's not something I prioritize.

...oh yeah, as I mentioned in my original response and as Lauren alluded to, the biggest study ever on the health effects of red meat showed that only the processed meats - bacon, salami, sausages and other cured meats - caused more illness or risk of death. Unprocessed red meat - hamburgers, steaks, etc - didn't have a significant increased risk of illness or death.

I cant see how there can be an argument against fresh unprocessed red meat being healthy
I agree with Mark and Harrison who both make a lot of sense, surely eating quality fresh unprocessed red meat accompanied by plenty of vegetables is the way to go for a quality well balanced meal. You cant compare unprocessed beef with the processed meats in these studies as unprocessed red meat has numerous health benefits, quality nutrients and quality protein content compared to poor quality processed meats.
It would be interesting to see how people looked and felt if they followed a diet of fresh red meat, other lean meats and oily fish with lots of healthy fats, fruits and vegetables over the recommended government eating guidelines that recommend processed carbs and low animal protein, my hunch is they would see a dramatic improvement in their health and appearance rather than being sucked into processed low fat diets, I think people should worry about their consumption of trans fats/hydrogenated fats rather than a nice healthy steak or whole free range eggs. Also studies have shown that saturated fat keeps testosterone levels elevated which is especially important for bodybuilders. Mark has also mentioned before and I've seen articles on this also that recent studies show that saturated fat from unprocessed foods don't increase bad cholesterol levels, (correct me if I'm wrong mark) this is my opinion!

Hi Tim -

This was a prospective epidemiologic study; the authors found an association between a high intake of processed meat and stroke risk. So you're right, this isn't a causal relationship, and one really is really hard to be determined unless it's a RCT. That being said, the authors followed over 40,000 men over 7 years and the Karolinska institute has a very good reputation, so I'm apt to trust the data. A friend of mine is doing some very interesting genetic exercise physiology research there with diabetics!

And while yes, one might suppose that regular intake of processed meats are already not part of a healthy diet, the reason this data was published was because the was the biggest study thus far reaching that conclusion and was contradictory of other research. The other interesting part was that even intake of low fat turkey and ham cold cuts increased stroke risk, which seems contradictory to what we would assume.

And to answer your question, will the study stop me from having an occasional piece of salami, or considering my NY roots, a piece of pepperoni pizza, no. But is it a good educational tool for my patients and are its results something worth merit, especially when evaluating it with the recent significant amount of research coming out about the benefits of a Mediterian diet, and will I probably try to continue to limit my intake of processed meat, yes.

Tim - I am not a fan of fad diets as many are complicated, dangerous, unrealistic, and short-term. Also, many fad diets neglect fundamental, time-tested principles such as moderation, variety, and consuming foods in their natural state (from a plant or animal). Fad diets don't last for a reason.

Regarding gluten, a healthy diet does not need to exclude gluten but this makes sense for some (ex. those with Celiac disease). Whether grain fed or grass fed, meat does not contain gluten unless it has been added during processing (ex. breading). Therefore, how the animal was fed makes no difference in terms of gluten content.

I would still recommend grassfed meat to meat eaters concerned with gluten. Grassfed meat is FAR healthier than the vast majority of meat consumed today.

Harrison

Mark,

I actually prefer the taste of grassfed meat over conventionally produced meat after transitioning a few years back. I feel great since making the change in my diet. I will never return to conventionally produced meat. I know several others who have switched to grassfed meat and claim that it is tastier and makes them feel more energized. Different people have different tastes. Grassfed meat is much leaner so it may not appeal to those with a preference for fattier meats as this is what most are accustomed to. There are however several ways to improve taste by proper cooking methods.

I too do not lose sleep about the specific nutrient values of the meat I consume. Honestly, the nutritional advantages are just a bonus. I enjoy consuming healthy meat from animals raised on pasture and not fed hormones or antibiotics. Based on my own research, there is no question that naturally produced meat is FAR healthier than the majority of meat today, which is derived from animals living in filthy, crowded conditions in giant feedlot operations. There is a big difference between a fast food hamburger and a grassfed hamburger (in my opinion).

Overall, we agree on the main point (grassfed meat is healthier). I think we are debating over just how much healthier. Perhaps the benefits of any healthy food will be unique the individual based on his or her overall diet. I do think that nutritional value concerns much more than nutrients though. Other important factors need to be considered when weighing the risks and benefits of any food (ie, where food comes from, processing, additives, pesticides, production methods, safety, etc.).

Harrison

Hi Harrison

Yes, like I said, I've only tried grass-fed beef a few times, so I haven't given the taste a chance yet and there may be better sources than the ones I've tried.

For most people on a conventional diet, grass-fed would be an advantage but I take the omega-3 to compensate for the fact that most meats are almost devoid of essential fatty acids. I just can't easily find grass-fed beef and that which I can find is very expensive.

Harrison, great stuff.. I order 40lbs at a time from the farm (Herondale Farms in NY). I get the order for $280 and it is a range of all cuts and chop meat. Expensive? No, actually cheaper. I even get a styrofoam cooler!
It is a lot better than store bought. However, marinading is a must and sometimes with certain cuts of it like sirloin, have a sharp knife.
My research showed grass fed meat healthier than farm raised salmon.
Also, look for 100% grass fed meat. Sometimes, even the farmers make some extra bucks by doing something called "grain finished".

Mark,

My point was that grass fed is healthier for several reasons as it usually comes from healthier animals that are not given antibiotics, hormones, etc. Additional omega 3 is one benefit amongst many.

Harrison