Food is a key factor in sports performance and muscle recovery, but athletes don’t always associate meat with the benefits necessary for these processes. However, among the different food groups, meat stands out for being a rich source of proteins of high biological value and essential micronutrients for muscle and metabolic function. In this article, we explore how meat can contribute to sports performance, emphasizing the benefits of protein, iron, zinc and other bioactive compounds present in this food.
Meat Proteins and Muscle Recovery
Muscle recovery after exercise relies on the replenishment of proteins, which are essential for the repair and growth of muscle fibers. Meat is an excellent source of proteins of high biological value, i.e. it contains all the essential amino acids for muscle protein synthesis. One of these amino acids, leucine, plays a key role in stimulating the mTOR pathway, which is responsible for muscle growth and repair after exercise (Phillips, 2017).
Studies show that adequate protein intake, especially of animal origin, can increase the rate of muscle protein synthesis and reduce muscle degradation induced by intense exercise. Compared to plant proteins, meat offers a more complete amino acid profile and greater bioavailability, favoring muscle recovery and adaptation to training (Van Vliet et al., 2015).
In addition, meat contains creatine, a compound naturally present in muscle fibers and essential for the regeneration of ATP (adenosine triphosphate), the main source of cellular energy during high-intensity exercise. Creatine supplementation has been widely studied and associated with increased strength, power and muscle recovery (Kreider et al., 2017).
Iron: Oxygen Transport and Fatigue Reduction
Iron is one of the most important minerals for athletes, especially those who practice endurance sports. It is an essential component of hemoglobin and myoglobin, proteins responsible for transporting and storing oxygen in the body.
Iron deficiency is common among athletes, being particularly frequent in women, long- distance runners and vegetarians, due to the increased metabolic demand and losses through sweat, urine and the gastrointestinal tract (Sim et al., 2019). Deficiency of this mineral can lead to iron deficiency anemia, a condition associated with fatigue, decreased physical performance and impaired recovery (McCormick et al., 2020).
Red meat is one of the best sources of heme iron, which has high bioavailability and is absorbed more efficiently by the body compared to the non-heme iron present in plant foods. For athletes, ensuring adequate iron intake is essential to maintain hemoglobin levels and optimize oxygen transport to active muscles, preventing fatigue and improving sports performance (Burden et al., 2015).
Zinc: Immunity and Muscle Recovery
Another essential micronutrient found in meat is zinc, which plays a key role in protein synthesis, tissue healing and strengthening the immune system. Intense exercise can increase the demand for zinc, and its deficiency is associated with impaired muscle recovery, increased inflammation and compromised immune response (Gleeson et al., 2019).
The zinc present in meat is highly bioavailable and contributes to the production of testosterone, an essential hormone for muscle recovery and growth. In addition, it acts to modulate oxidative stress, reducing the impact of intense exercise on muscle cells and accelerating their regeneration (Wessels et al., 2021).
Other Bioactive Compounds in Meat and Sports Performance
In addition to proteins and minerals, meat contains other bioactive compounds that can benefit sports performance. These include:
- Carnitine: Essential for energy metabolism, it helps transport fatty acids to the mitochondria, where they are converted into energy. Studies suggest that carnitine supplementation can reduce muscle fatigue and improve post-exercise recovery (Fielding et al., 2018).
- Collagen: Present in specific cuts of meat, it contributes to the health of joints, tendons and ligaments, and is an important component for impact sports (Shaw et al., 2017).
- Coenzyme Q10: Antioxidant that aids energy production in the mitochondria and can improve muscular endurance and reduce exercise-induced oxidative stress (Cooke et al., 2008).
Myths and Truths about Consuming Animal Protein for Athletes
The consumption of proteins, especially those of animal origin, is surrounded by many myths when it comes to sports nutrition. However, science has shown that adequate intake of this nutrient is essential for muscle recovery, maintenance of lean mass and sports performance. A recent study published in the Journal of the International Society of Sports Nutrition analyzed the most common misconceptions about protein consumption and provided evidence that reinforces its benefits for athletes (Antonio et al., 2024).
A high protein intake is often associated with possible kidney damage, but scientific evidence indicates that, in healthy individuals, a high intake of this nutrient does not cause damage to kidney function. This risk is only relevant for people with pre-existing kidney disease. Another common myth is the idea that eating more protein can lead to gaining body fat. However, studies show that the increase in fat is more related to total calorie excess than to isolated protein intake. Protein-rich diets can also promote a better body composition, helping to preserve muscle mass and reduce body fat, as long as they are included in an appropriate diet plan.
There is ongoing debate over whether meat is truly essential in an athlete’s diet, given that plant proteins can meet protein requirements. Although it is possible to meet protein demands with a diet based on plant sources, animal proteins offer a more complete amino acid profile and greater bioavailability, facilitating muscle protein synthesis and post-exercise recovery. In addition, meat provides key nutrients such as heme iron and vitamin B12, which play essential roles in muscle oxygenation and energy production, critical factors for sports performance.
Based on this evidence, it is clear that a balanced intake of animal proteins can be a great ally in muscle recovery, optimizing performance and maintaining long-term health. Adjusting protein intake to individual demands, always considering the quality of food sources, is essential for better sports performance.
Final Considerations: How to Incorporate Meat Healthily into an Athlete’s Diet
Meat plays an important role in the diet of athletes by providing high-quality protein, iron, zinc and other bioactive compounds that are essential for muscle recovery and sports performance. Adequate consumption of this food can help maintain strength, reduce fatigue and improve adaptation to training. However, it is essential to balance meat intake with other nutritional sources to ensure a diversified diet aligned with the individual needs of each athlete.
Here are some tips for incorporating meat into your sports diet in a healthy and strategic way:
- Prioritize lean cuts: Meats such as duckling, tenderloin, filet mignon and chicken breast offer high-quality proteins with a lower saturated fat content.
- Combine with sources of vitamin C: To optimize the absorption of the iron present in meat, consume with foods rich in vitamin C, such as oranges, kiwi fruit, strawberries or peppers.
- Balance with plant proteins: Although meat is an excellent source of essential amino acids, varying your diet with legumes, oilseeds and dairy products can offer additional benefits.
- Avoid ultra-processed preparations: opt for healthy preparation methods, such as grilled, baked or boiled, and avoid processed meats, such as sausages and cold cuts, which can contain preservatives and excess sodium.
- Respect individual needs: The ideal amount of meat in the diet depends on the type of sport, training volume and metabolism of each athlete. A sports nutritionist can help adjust consumption according to energy and protein requirements.
By following these recommendations, athletes can make the most of the benefits of meat, ensuring an adequate nutritional intake to optimize performance, recovery and long-term health.
References:
- Antonio, J., et al. (2024). Common Questions and Misconceptions about Protein Supplementation: What Does the Science Say? Journal of the International Society of Sports Nutrition. 21(1), 234-247.
- Burden, R. J., Pollock, N., Whyte, G. P., Richards, T., & Moore, B. (2015). Effect of Intravenous Iron on Aerobic Capacity and Iron Metabolism in Elite Athletes. Medicine & Science in Sports & Exercise, 47(7), 1399-1407.
- Cooke, M., Iosia, M., Buford, T., Shelmadine, B., Hudson, G., Kerksick, C., … & Kreider, R. (2008). Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. Journal of the International Society of Sports Nutrition, 5(1), 8.
- Fielding, R., Riede, L., Lugo, J. P., & Bellamine, A. (2018). L-carnitine supplementation in recovery after exercise. Nutrients, 10(3), 349.
- Gleeson, M., Nieman, D. C., & Pedersen, B. K. (2019). Exercise, nutrition and immune function. Journal of Sports Sciences, 37(1), 1-11.
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
- McCormick, R., Ferrucci, M., McMorris, T., & Collado-Mateo, D. (2020). Effects of iron supplementation on cognitive performance and fatigue in women of reproductive age: a systematic review and meta-analysis. Nutrients, 12(7), 2008.
- Phillips, S. M. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4, 13.
- Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C- enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 105(1), 136-143.
- Sim, M., Garvican-Lewis, L. A., Cox, G. R., Govus, A. D., Peeling, P., & McKune, A. J. (2019). Iron considerations for the athlete: a narrative review. European Journal of Applied Physiology, 119(7), 1463-1478.
- Van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. Journal of Nutrition, 145(9), 1981-1991.
- Wessels, I., Maywald, M., & Rink, L. (2021). Zinc as a gatekeeper of immune function. Nutrients, 13(11), 3654.
