Should I eat more meat or less meat for fitness

During the fitness period, the intake of meat should be adjusted according to the training goals and physical needs. During the muscle building period, it is advisable to eat more high-quality protein meat appropriately, while during the weight loss period, it is necessary to control meat with high fat content. The main influencing factors include exercise intensity, digestion and absorption capacity, balanced dietary structure, metabolic status, and nutritional supplementation needs.

1. Muscle building needs

After high-intensity strength training, muscle fibers require a large amount of protein repair. At this time, adding low-fat and high protein meats such as chicken breast and lean beef in moderation can help synthesize muscles. Animal protein contains essential amino acids for the human body and has better bioavailability than plant protein. However, it should be noted that the total daily intake should not exceed 2 grams per kilogram of body weight, as excessive intake may increase the burden on the liver and kidneys. It is recommended to mix meat with dark vegetables in three meals to avoid digestive stress caused by concentrated intake.

2. Fat Loss Requirements

During the fat loss period, priority should be given to low-fat and high protein meats such as fish and shrimp, while controlling red meats with high saturated fat content such as pork and lamb. It is recommended to use steaming instead of frying for meat cooking. Eating after peeling and removing fat can reduce excess calorie intake. It is recommended to control the total daily meat intake within 200 grams, while increasing dietary fiber intake to delay fat absorption and avoid excessive conversion of protein into fat storage.

III. Digestive Ability

Individuals with weak gastrointestinal function should reduce their single intake of meat and choose easily digestible forms such as fish meat or chicken antler. Avoid consuming large amounts of meat within two hours before and after exercising to prevent blood from accumulating in the digestive system and affecting athletic performance. Middle aged and elderly fitness enthusiasts can increase the use of fermented meat products such as yogurt paired with meat to improve protein absorption and utilization.

Fourth, Nutritional Balance

Single meat cannot meet comprehensive nutritional needs. It is recommended to alternate the intake of protein from different sources such as animal meat, poultry meat, and aquatic products. Red meat should not exceed 500 grams per week to control cholesterol intake, while vegetables rich in vitamin C can promote iron absorption. Vegetarians can supplement plant protein with soy products and nuts, but they need to pay attention to the amino acid ratio.

V. Special Period

Women can increase their intake of red meat to supplement iron three days after their menstrual period, and supplement fast absorbing proteins such as whey protein within 30 minutes after exercise for better results. During the recovery period of a cold or when in a state of fatigue, the proportion of meat should be temporarily reduced, and liquid nutrition supplementation should be increased to reduce digestive burden.

Fitness diet should maintain a reasonable ratio of carbohydrates, proteins, and fats. Insufficient intake of meat alone can affect training effectiveness. It is recommended to dynamically adjust meat intake based on indicators such as body fat percentage and muscle mass, and conduct regular nutritional assessments. Timely replenish electrolytes and antioxidants after exercise, and avoid using heavy flavored seasonings during cooking to avoid stimulating appetite. Long term high-intensity trainers should regularly test their blood uric acid and kidney function indicators to prevent the accumulation of protein metabolites.