Lean meats have a lower calorie content than higher-fat varieties. Lean meats are low fat, high protein meats, that are packed with nutrients. Good examples of lean meats include skinless chicken and turkey breast, red meats such as steak, pork and mince with 5% fat content or less.
How much protein is in lean meats?
Lean meat is a great source of protein, particularly if you are looking to lose weight and build muscle. 100 grams of lean chicken breast you eat contains roughly 27 grams of protein. This figure is similar for lean beef, although you will see some variation according to the cut. If you are looking to introduce more protein into your diet it is recommended you aim for 2.5g of protein intake to every 1kg of your goal body weight.
What vitamins are in lean meats?
In addition to protein, lean meats contain a great variety of helpful vitamins and minerals. Lean red meats contain vitamin B12, vitamin B6, iron, zinc and phosphorus. Poultry can provide selenium, an immune-boosting antioxidant, along with vitamins B3 and B6.
What are the health benefits?
All lean meats contain good levels of vitamin B12, which is responsible for blood cell formation, nervous system health and DNA synthesis. Lean red meats contain iron, which is needed to help red blood cells transport oxygen. It’s also available in dark green leafy plants but is best absorbed from the body from red meat. Zinc, also found in red meat, is required by the body for DNA synthesis and helps your immune system to work effectively. White meats such as chicken and turkey tend to be low in saturated fat and higher in polyunsaturates compared to red meats.
If you are looking to lose weight and build muscle, the protein-rich content of lean meat makes it a good source of nutrients while being lower in calories in comparison to other types of meat. As the body cannot produce proteins on its own, lean meat is a fantastic way to get them into your body and fuel your muscle building goals.
In order to achieve a balanced, healthy diet, it’s best to eat a variety of different meats and team them up with vegetables, some carbs and fats to give your body a good range of nutrients.
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