All about the protein in meat

We see protein as an essential building block of the body. It plays a big role in building and repairing muscle, and also in the same process for bones, organs and tissues. But how exactly does our body get (enough) protein? An important source of protein is meat. At SportMeals we make high-quality ready-made meals in which meat often plays a big part. So we think it's fair to say we know a lot about the protein in meat. Here's more, quickly.

HOW DOES PROTEIN WORK IN OUR BODY?

Let's start at the beginning: do you know how our body gets its protein? That already explains a large part of the answer! Our body doesn't make protein very easily by itself. So most of the protein the body gets comes from our food. When we eat foods that contain protein, our digestive system breaks the protein down into individual amino acids. These amino acids are then absorbed into the bloodstream and transported to different parts of the body. There they are used to build and repair tissues, and to support various functions in the body. Our body can make some amino acids itself, but there are nine amino acids we have to get from our food because our body can't make them. These are the essential amino acids.

WHY MEAT CAN BE IMPORTANT

Back to meat and the protein in it. Meat is an important source of protein in our diet. The protein in meat is especially important for muscle recovery if you exercise often. Exercise often causes damage to the muscle fibres, which leads to sore muscles and fatigue. To repair this damage and make the muscles stronger, you need enough protein (from meat).

MEAT WITH THE MOST PROTEIN

Meat is rich in high-quality protein. This means it contains all the essential amino acids our body needs, including the ones our body can't make itself. High-quality protein is also called complete protein. It is important for the growth and development of children, pregnant women and people with an active lifestyle: so, athletes! That's why you often see extreme athletes eating a lot of meat.

But which meat contains a lot of protein? The protein content of meat doesn't only vary by type of meat. The way you prepare it also plays a big part. Red meat, such as beef and lamb, generally contains more protein than white meat, such as chicken and turkey. Lean meat generally contains more protein than fattier meat. What does that look like in absolute numbers? A 100 g portion of raw beef contains about 25 g of protein, for example, while a 100 g portion of raw chicken breast contains about 20 g of protein.

WHAT TO LOOK FOR WHEN CHOOSING 'GOOD' MEAT

If you choose to eat meat, it's important to pay attention to the quality and the amount you eat. Preferably choose lean meat and avoid processed meat, such as sausages and burgers. It also makes sense, and really goes without saying, to combine foods in your diet. Combine meat with plenty of vegetables and wholegrain products to create a balanced meal. Also try to plan vegetarian meals regularly. These are often full of protein too, and certainly at SportMeals. It also cuts your impact on the environment considerably.

5 TIPS FOR EATING PROTEIN-RICH MEAT

Have you read this blog about protein in meat and got enthusiastic? Then to finish, here are five tips to get the most out of the protein in meat:

1. CHOOSE LEAN MEAT

Lean meat is a form of lean protein and contains less fat and fewer calories than fattier types of meat. That makes it a healthier choice if you're looking for protein-rich food. Choose chicken breast, turkey breast, steak or roast beef, for example.

2. COMBINE PROTEIN-RICH MEAT WITH CARBS

Combining protein-rich meat with carbs, such as brown rice or quinoa, can improve protein absorption. Carbs stimulate insulin production, which makes the muscles better able to absorb protein.

3. VARY YOUR PROTEIN SOURCES

It's important to vary your protein sources so you get all the essential amino acids. Besides meat, you can also get protein from other animal sources, such as fish, eggs and dairy, and from plant sources, such as beans, lentils and nuts.

4. EAT PROTEIN-RICH MEAT AFTER EXERCISE

Eating protein-rich meat after exercise can help with recovery and building muscle tissue. Protein is the building block of muscle. Choose chicken breast or steak, for example.

5. PREPARE PROTEIN-RICH MEAT THE RIGHT WAY

How you prepare protein-rich meat can affect its nutritional values. Choose healthy ways of cooking, such as grilling, pan-frying or steaming. Avoid deep-fried meat, or meat that has been processed with a lot of salt and other additives.

PROTEIN-RICH MEAT IN SPORTMEALS MEALS

Are you looking for protein-rich meat in meals that fit your training schedule and goals 100%? Take a look at our range of many meals: whether you like chicken meals or meals with beef. And yes, you can also come to us for vegetarian or vegan meals. We understand that getting enough protein is important if you exercise regularly. That's why we offer a varied range of sports meals, including ones with protein-rich meat, so you can vary your protein sources and get all the essential amino acids. Want to know more? We're happy to help. Our specialists know everything about protein in meat, and can also tell you all about protein in fish or how much protein you can have per day.