Which part of beef is the best for building muscle during fitness

The best parts of beef for muscle building are beef hind legs and beef tenderloin, which are high in protein and low in fat. The selection of beef mainly considers protein content, fat ratio, creatine content, and absorption and utilization rate. Common parts suitable for muscle building include beef hind legs, beef tenderloin, beef tendon, beef shoulder, and beef eye.

1. Beef hind leg meat

Beef hind leg meat is a typical low-fat and high protein part, containing about 20 grams of protein per 100 grams and only about 5 grams of fat. Its muscle fibers are thicker but have a higher creatine content, making it suitable for people who require long-term strength training. When cooking, it is recommended to use slow stewing or high-pressure methods to soften the meat and retain more nutrients. Pay attention to pairing vegetables and fruits rich in vitamin C, which can help with iron utilization.

2. Beef tenderloin

As the thinnest part, beef tenderloin has a protein content of up to 22% and almost no visible fat. Its muscle fibers are delicate and rich in branched chain amino acids, which can be quickly absorbed and utilized by the human body. It is particularly suitable for protein supplementation after fitness. It is recommended to cut it into thin slices and stir fry or boil it in water to avoid protein denaturation caused by prolonged high temperature cooking. Individuals with renal dysfunction should control their single intake.

3. Beef tendon meat

Beef tendon meat contains a lot of connective tissue, which can release a large amount of collagen after long-term stewing. Although the protein content is moderate, it is rich in glycine and proline, which have unique effects on joint repair. Suitable for heavy weight trainers as a daily dietary supplement, it is recommended to stew it with root vegetables such as carrots, and consume it no more than three times a week.

4. Beef Shoulder

Beef shoulder has a moderate fat to protein ratio, high myoglobin content, and can provide abundant heme iron. Its flavor compounds form a special aroma during slow roasting, making it suitable as a flavor regulating ingredient during the muscle building period. The fat content is slightly higher, and people in the weight loss period should control their intake frequency. It is recommended to choose cuts that remove visible fat.

5. Coweye Meat

Coweye meat refers to the longest muscle on the back of cattle, which has both tenderness and flavor, with a protein content of about 21%. Containing a high concentration of conjugated linoleic acid, this special fatty acid may help reduce body fat accumulation. It is recommended to use frying and baking method for treatment, as the surface coking layer can produce flavor substances but maintain a juicy state inside. Hypertensive patients should pay attention to controlling the amount of sodium added.

During muscle building, it is recommended to limit beef intake to 200-300 grams per day, supplemented 2-3 times a day. Prioritize grass fed beef, which has a higher content of omega-3 fatty acids. Pairing with compound carbohydrates such as brown rice or sweet potatoes can improve protein utilization and avoid consuming high oxalate foods that can affect mineral absorption. Alternating consumption of different parts can obtain more comprehensive nutrients, while paying attention to supplementing enough water to help metabolism. The best effect is to supplement protein within 30-90 minutes after training. Those with gastrointestinal sensitivity can choose ground beef to make Rice-meat dumplings that are easier to digest.