What do Ronnie Coleman, Jay Cutler, and Gunter Schlierkamp have in common besides being the top 3 Mr. Olympia competitors and weighing in at over 300 pounds a piece? Aside from being some of the biggest boys in bodybuilding, Ronnie, Jay, and Gunter know a little something about what it takes to grow.  Not surprisingly, each of them consumes beef in their off-season diets.

Big & Beefy

Beef and bodybuilding have a long-standing relationship that goes all the way back to the shoreline of muscle beach, when muscle-makers stood around chomping on beef liver tablets in between meals of ground beef, milk, and raw eggs.  These golden era beach boys may not have known all the particulars about nutritional science or had access to the advanced supplementation like bodybuilders today do, but they knew one thing- you eat big, lift big, you grow big.  Does that sound too simple?

What’s So Big About Beef?

Bodybuilding nutrition has come a long way. From what we’ve now learned through scientific study, it turns out our bodybuilding forefathers made a smart choice by eating so many big steaks.  Beef is more than simply a protein choice; it’s an anabolic food that contains many of the nutritional building blocks that are critical to muscular growth, athletic performance, and recovery from hardcore training.  In fact, you might be surprised to learn that some of the things you’ve been buying in a bottle can come from what you can put on your plate!

Beef, An Anabolic Food?

It should come as no surprise that one of the primary reasons why beef contributes to an anabolic growth state is because it is mainly comprised of protein.  How much protein will depend on how lean the cut is that you select and there are so many it can be really confusing to pick one.  A 4-ounce portion of beef will contain anywhere from 20-26 grams of protein. The best choices are cuts with “loin” or “round” in the name such as eye of round, top round, top sirloin, or tenderloin.   The very leanest beef brands will be labeled “lite”, “natural”, or “grass-fed” and may have the American Heart Association’s “healthy heart” symbol on the package.

Bodybuilders and other men looking to add lean muscle to their frames should consume at least the minimum recommended protein intake for athletes of 1.7-1.8 grams protein per kilogram bodyweight.  You can round the recommended protein allowance up to a gram per pound of bodyweight.  Many competitive or serious body-builders aim for 2 grams per pound, so experiment to find what works the best for your body.  Most people seem to find it difficult to meet their body weight in protein consistently, but if you’re looking to grow, it’s something you need to commit to doing (this is where protein shakes and good MRPs come in handy).  Heavy resistance training tears your muscle tissue to shreds and the only way it’s going to grow back bigger and stronger is if you provide it with adequate protein.

CLA

One recent hot supplement to hit the shelves has been Conjugated Linoleic Acid (CLA).  CLA is currently marketed as a supplement that promotes fat-loss and the growth of lean body tissue but there are some studies that suggest CLA also has anti-carcinogenic properties and can be useful in combating arteriosclerosis and preventing or delaying the onset of diabetes.  There is some evidence though that seems to point to synthetically produced CLA metabolizing differently from naturally occurring CLA.  CLA is naturally occurring in grazing animals so consuming beef and milk products is a way to obtain CLA through diet.  Omega-3 “essential fats”, produced only in the green leaves of plants, are higher and CLA levels are 30-40% higher in free-range cattle, consuming “grass fed” beef may be your best bet for maximizing CLA intake through diet.

Zinc

Zinc is another important mineral needed by hardcore trainees.   Zinc intake plays a critical role in tissue growth and repair, as well as meta-bolism.  While most of the world’s population is chronically low on zinc intake, consuming beef will mean consuming the food with the highest amount of bio-available zinc. In fact, the inclusion of beef in your diet will help your body absorb the zinc from other foods you are consuming.

Iron

Yet another distinct advantage of including beef in your diet is that it contains one of the highest amounts of iron compared to other protein sources like chicken and egg whites.  Iron is needed to deliver oxygen to pumping muscles. It also plays a role in overall growth, immune system function, and energy production.  Many foods contain iron but it is the “Heme” iron present in beef, fish, and poultry that have the highest bio-availability.  Adequate consumption of Vitamin C can help you absorb non-heme iron from other foods, but you’d be wise to consume a good portion of your daily iron intake of 10-15 mg in the form of heme iron from meat sources.  Since one serving of beef contains nearly twice the iron of chicken and much more than grain and vegetable sources, it makes a lot of sense for that meat choice to be beef.

Armed with information that’s reinforced by images of champion bodybuilders of both today and yesteryear, you can be confident in spending your hard earned money on quality beef and ignore what the “beef will make you fat” crowd has to say.  So long as you choose leaner cuts of beef and consume adequate portions, eating beef can help you in your quest for lean muscle gains.   Beef is not only a great source of protein, but also a superior food source for what many are buying in bottles at 5 times the price.  You can spend a fortune if you try to buy all of the latest products that provide what you can get from your own food, or you can include beef in your diet, train hard, and spend your money on fewer, but better quality supplements that will really make you grow.

Tips for Choosing Leaner Cuts

One of the easiest ways to choose leaner cuts is to look for special labeling on the packages. Look for the American Heart Association’s “heart healthy” logo, or a “USDA lite”/“USDA light” sticker on the meat.  The American Heart Association Guidelines define extra lean beef as a 4 oz. serving which contains: 5 g total fat or less with 2 g or less coming from saturated fat and less than 95 mg cholesterol.

Advantages of Premium Lite Beef

Special brands of beef from cattle farms that specialize in producing leaner “natural”, ‘free-range”, or “hormone-free” beef will cost more but offer additional nutritional benefits.  Examples of some national “light” brands are: Laura’s Lean Beef, Naturalite, and certain Cattleman’s Collection special cuts.  This type of beef is even leaner, lower in calories, and lower in fat than regular brands.  Another added benefit of “light” beef is that it contains a higher percentage of CLA and cooks in 1/3 less time!

Don’t be misled by tricky labeling

Prime, Choice, and Select “grades” of beef are indicative descriptions of a cut’s leanness, palatability, and age of the animal from which it was cut. “Select” cuts are leaner than “choice” cuts and “choice” cuts are leaner than “prime” cuts.  Select cuts will appear less marbled when compared against a prime cut and will therefore not be as tender or juicy as choice or prime cut selections that will have a higher marble (fat) content.  Prime grades are aged and generally sold in fine restaurants.   Select and Choice grades can be found in the grocery store and other restaurants, but keep in mind that “select” cuts are the leanest.  If you like the tenderness that comes with higher fat cuts, simply learn to work around the leanness of certain cuts with the use of marinades and simple cooking techniques.

Beef on a Budget

Since extra lean beef is a higher quality it is sold at premium prices, but this doesn’t mean you should avoid purchasing lean cuts of beef. 

Remember that:

1.You are not paying for fatty marble or pieces of fat, but pure beef protein that you can eat instead of throwing in the trash.

2.Make it a rule to only buy meat when it’s on sale.  Every grocery chain will have weekly meat sales to draw people into the store so watch the ad circulars for sales.

3.Talk to the butcher and ask if he knows what cuts will be on sale the following week.

4.Ask the butcher or meat clerk what time they mark down the day’s meat. Stopping by at that time can yield savings of over 50%.

5.Freeze what you won’t be using right away to reduce waste.

Basic Methods for Cooking Lean with Beef  (You can choose a few)

There’s more to eating lighter with beef than simply selecting the right cut of meat? Try one of these tried and true methods for reducing the amount of added fat and calories in prepared beef dishes.

Braise

Braising is a method of producing very tender beef that is similar to making a stew, except only the bottom 1/3 or so of the meat rests in liquid.  The remainder of the cut cooks with steam from the liquid. Any liquid that remains from cooking a braised dish (such as Yankee Pot Roast) will be used to make a sauce to drizzle over the meat.  

To braise beef:  Brown both sides at a high temperature, place it in a roasting pan filled 1/3 to ½ with water and vegetables, and cook at 300°F until the meat pulls apart (about 3 hours).

Suggested Cuts: Top Round, Eye of Round, Sirloin Tip Round Roast, Flank Steak

Stew

Stewing is a method of cooking beef by immersing it completely in liquid. The liquid becomes part of the “soup”.  Unlike a roast, stew meat should be cut into small chunks before cooking.

To stew beef:  Cut beef into cubes and brown it at high heat (some like to dust it in flour but you can skip that step) in a very tiny amount of olive oil.  Add meat and vegetables to a large soup pot and cover half way with water. The remaining liquid can be broth, canned tomatoes, wine, or a combination of all three. Simmer it (not boil) until cooked or cook in a crock-pot set to low while you are out for the day.  Add herbs towards the last hour of cooking.

Suggested Cuts: Top Round Roast, Eye of Round Roast, Sirloin Tip Round Roast

Roasting

Roasting beef entails cooking a whole slab of beef “dry” in the oven.

To roast beef: Set the meat on a rack inside a pan to ensure it cooks evenly.  It should be basted occasionally with broth or its own juices (basting with plain water will dry it out). Cook times will vary according to how well done you prefer your meat and if you’ve used specially labeled “lean” or “light” beef which take 1/3 less time to cook than regular shelf meats. Follow the instructions in the recipes or your manufacturers instructions for best results. 

Suggested Cuts: Top Round Roast, Rump Roast (Sirloin Top Butt Roast), Rib or Rib Eye Roast, Tenderloin Roast

Grill

Grilling is a method of cooking beef over open flame or an intense heat source.  Often meat is rubbed with spices or marinades before grilling. Steaks should be 1-1 ½” thick and fillets up to 2” thick.

To Grill Beef: If you are grilling outdoors, your charcoal coals should be ash gray and you should only be able to hold your hand over the grill for 3-4 seconds.  The thickest pieces of meats should be placed at the coolest section of the grill because they will need longer to cook. Cook to desired doneness. 

Suggested Cuts:  Rib Eye Steak, 92-96% Extra Lean Ground Beef, Flank Steak, Steak Tenderloin, Tenderloin Fillet, New York Strip, London Broil, Sirloin Steak/Top Butt

Broil

Broiled meat is cooked at a very high temperature (500° F).  At such high temperatures, it cooks very fast, so you must watch your meat closely until you have a handle on broiling. 

To Broil Beef:  Set rack 3-4 inches from top heat coils for meats up to 1 ½ in. thick and 4-5 inches away for cuts up to 2 ½ inches thick.  Set oven temperature to “broil” (500° F).  Meat should be placed on a rack and turned when the first side has browned. It will take less time for the second side to brown.

Suggested Cuts:  New York Strip, Rib Eye Steak, London broil, Sirloin Steak/Top Butt, Steak Tenderloin                                

Stir "Frying"

Stir-fried meats are typically cooked in oil but oil is not necessary when all you really need is a little moisture to prevent the meat from sticking until it is cooked.

To Stir Fry:  Use a non-stick wok or pan sprayed with non-stick cooking spray and use the natural fat of the meat, apple juice, orange juice, liquid aminos, or vegetables to cook meat. Add vegetables after meat has cooked.

Suggested Cuts:  Tenderloin, Flank Steak (most popular), Rib Eye Steak, Top or Eye of Round (cut thinly) Round Strip Steak, Sirloin Top Butt

2 Tips For Successfully Cooking Any Meat

#1 Sear Meat - Browning meat quickly over high heat before the inside is cooked will help seal the meat so that flavor is locked in.  You can and should sear meat prior to any cooking method such as stewing or roasting.

#2 Rest Meat - Allowing meat to rest 5-6 minutes per pound before serving will give the natural juices time to spread throughout the meat resulting in more tender, succulent portions.  For thinner steaks, the time it generally takes to actually serve the steak should be sufficient.

Proper Beef Storage

Did you know that when left at room temperature, the bacteria in beef doubles every 20 minutes?  For optimal taste and freshness, finish your other grocery shopping before selecting your meat purchases.  When you get home, cut your beef into useable portions; re-wrap it tightly in a freezer bag, aluminum foil, or freezer paper if it will not be used within 2 weeks. Refrigerate or freeze it as soon as possible.  Storage times for beef vary according to how much the beef has been processed. 

Never leave meat on the counter to defrost or marinate.  Defrost meat in the refrigerator overnight.  It should remain refrigerated until just before cooking.

Possible Recipe Choices

Easy Beef & Broccoli (serves 4)

Anyone for a dose of protein, fiber, and vitamin C?  This lean version of beef and broccoli will keep you feeling full and satisfied due to its fiber count. It’s not fried in oil, so even if you were watching your food intake carefully, you can still enjoy this dish.

Ingredients:

1 lb Top Round or Flank steak (cut in strips or small pieces)

4 cups broccoli, cut (about 2 medium heads)

½ medium yellow onion, chopped rough

2 tsp. minced garlic (~6 cloves)

¼ cup reduced-sodium beef broth 

Fresh ground pepper, to taste

Directions:  Preheat wok or skillet and sauté garlic in ½ tbsp. of the broth for 1 minute.  Add beef and cook until meat has almost reached your desired level of doneness.  Add onions, broccoli, and beef broth and cook until vegetables have softened.  Note that covering the pan with a lid for a few minutes will allow the broccoli to steam better and accelerate the cooking time of this last step.  Serve over brown rice.

Nutritional Information Per Serving:

Calories- 151, Carbs- 6.25g, Protein- 28g, Fat- 4.25 g, Fiber- 2.64g

Red & Green Pepper Steak (serves 4)

This colorful and lean stir-fry will allow you to enjoy the taste of fresh meat and vegetables because it is not drenched in heavy gravy. You can use green, red, yellow, or orange bell peppers or a nice combination of them if you want to give this a dressed up taste and appearance.  Serve over a salad or brown rice.

Ingredients:

1 lb Top Round or Flank steak (cut in strips or small pieces)

1 large green bell pepper, sliced

1 medium red pepper, sliced

1 medium yellow onion, chopped rough

1 tsp. minced garlic (~3 cloves)

1 tbsp. reduced-sodium soy sauce, reduced-sodium beef broth or liquid aminos

Fresh ground pepper, to taste

Suggested Modifications:  Try adding water chestnuts, bean sprouts, red pepper flakes, fresh tomatoes, or fresh jalapenos to this dish to see how you like it. 

Directions:  Preheat wok or skillet and sauté garlic in ½ tbsp. of the soy for 1 minute.  Add beef and cook until meat has almost reached your desired level of doneness.  Add vegetables and cook until vegetables have softened.  Season with pepper and remaining soy.

Nutritional Information Per Serving:

Calories- 133.75, Carbohydrates- 5.25g, Protein- 25g, Fat- 3.75g, Fiber- .75g

Lightning Fast Fajitas (serves 4)

Fajitas as served in a restaurant are usually a great treat.  This is a cheat version of fajitas that you can make when you don’t have time to make traditional fajitas.

Ingredients:

1 lb.  Flank steak (cut in strips or small pieces)

1 large green pepper cut in strips

1 red pepper cut in strips

1 medium yellow onion cut in strips

3 cloves pressed garlic

1 tsp chili powder

Lemon juice

Fresh ground pepper to taste

Directions:

Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet.  Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred.  Top with salsa or fat-free sour cream if desired.