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Beef
Beef has been one of the biggest casualties of the carbohydrate trend of the past few decades. The fact is, beef can be an important part of a healthy athletic diet. Consider that just three ounces of lean porterhouse contains twenty grams of protein, and just six grams of saturated fat, balanced by a healthy seven grams of heart-friendly monounsaturated fat. In addition to being an excellent source of high-quality protein, beef is also rich in B vitamins, glutamine, calcium, magnesium, iron, zinc, and other vital nutrients. Organic and natural grass-fed beef are the very best choices as they have not been treated with antibiotics or given growth-stimulating hormones. And grass-fed beef not given corn to fatten the animals contains an excellent balance of fats.
You can buy naturally raised meats in some grocery and health food stores, and local sources may be even better. Look for nearby farms and ranches that sell meat from animals that have been raised on grass, not fed corn, and without the use of growth hormones, antibiotics, and other chemicals used by most stock-growers. Whether you live near a farm that sells natural or organic meat, or order from a ranch that can ship to you, you may wish to save money and buy a large quantity of beef so that you always have some on hand.
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When cooking beef, keep it on the rare side. Studies show that beef cooked medium, medium well, or well done is associated with higher rates of stomach cancer. This is due to the production of carcinogens (certain nitrogen compounds) created during cooking. Heat-sensitive nutrients, such as the amino acid glutamine, are also significantly reduced in meat cooked beyond rare. The less cooked the better. Bacteria in beef are usually due to the food-handling process. While bacteria can reside on the surface of meat, it won’t get inside unless the meat is ground. Almost all cases of food poisoning involving meat are from sources that have been ground ahead of time. For this reason, ground meat should be thoroughly cooked unless it’s freshly ground just before eating it.
Question: I have been a vegetarian since my early twenties, I am a male, fifty years old now, and run about twenty miles a week. I want to take up triathlon but am worried that my increased protein needs won’t be met by my current diet. I do eat eggs. What do you recommend?
Answer: Eggs are a great protein source, especially in whole forms—the white and yolk have about the same amounts of protein. It’s easy to use whole eggs as a meal or in many different recipes. In addition, if you need more protein you can use egg-white powder to make a healthy shake for use as a meal or snack to supplement your nutritional needs. In addition, a whey protein concentrate is a great protein source, and can be used the same way as egg-white powder.
