Protein comes from different sources such as meat, eggs, fish, legumes, and beans. Steak is naturally a good source of protein because of its many uses in the body. It is a macronutrient, which gives structure to the skin, builds lean muscle mass and helps to repair tissues. Steak not only packs large amounts of protein but also rich in calories and fats. In this article, we will be looking at the reasons why steak is a good source of protein and why it makes up a considerable portion of a typical diet.

Nutrition Facts

Steak mostly comprises of protein, and contains a significant amount of fat. To understand more about its nutrition facts, let us look at the primary components of steak and their contribution to its energy content.

Animal protein

The animal protein found in beef contains all the eight essential amino acids needed by our body for growth and maintenance. Amino acids are the building blocks of proteins and their composition varied depending on the dietary source. Steak is known to be a complete dietary source of protein making it very important from a health perspective.

Beef fat

Steak also contains different amounts of fat which add flavor and also increases the calorie content of meat intake. The amount of fat present in steak also varies depending on a number of factors such as the animal’s age, feed, gender, breed and the level of trimming. Lean meat contains very low-fat content of about 5 to 10 percent. Generally, steak is comprised of equal amounts of monounsaturated and saturated fats.

Vitamins and minerals

Some of the vitamins and minerals you expect to find in steak include vitamin B12, iron, selenium, zinc, phosphorus, vitamin B6 and Niacin. All vitamins and minerals present in steak provide substantial health benefits in your body.

The health benefits of steak as a source of protein

1. It helps in maintaining your body’s muscle mass

As we age, the rate of muscle protein drops rapidly making it quite difficult to build and maintain the muscles. Steak is a good source of protein just like other types of meat. It is referred to as a complete dietary source of protein because it contains all types of essential amino acids. It acts as the building blocks used by the body to grow and repair the bone, cartilage, and skin.

2. It prevents iron deficiency anemia

One of the most common causes of anemia is the deficiency in iron which is normally characterized by tiredness and weakness. Steak is a rich source of heme-iron which is mostly found in animal-derived foods. It increases the rate of iron absorption from other meal components when incorporated in a healthy diet. It helps in preventing anemia when eaten regularly and considerably.

3. It is a core macronutrient

Protein is a macronutrient just like carbohydrates and fat. This means that in order to stay healthy, you will need to consume relatively large amounts of proteins as part of a balanced diet. Our bodies do not store protein the way it can store carbohydrates and fats. When you are running low on proteins, the body lacks a reservoir to draw from. This makes steak a good source of protein as it provides great amounts of energy when needed.

4. It improves exercise performance

Steak is a source of a dietary amino acid known as carnosine which is important for muscle function. High levels of carnosine in human muscles help to improve performance during exercise as it reduces fatigue. Following a strict vegetarian diet over time may lower the levels of carnosine in muscles. If you want to improve your exercise performance, then you need to consider a good source of protein such as steak.

The protein Requirements of a healthy diet

According to the Dietary Guidelines for Americans 2010, a healthy diet should consist of at least 10 to 35 percent of calories from protein. There are 4 calories per gram in all types of protein which means you need 55 to 192 grams of protein equivalent to 2200 calories per day. It is advisable to stick to the higher end of the recommendation if you have a vigorous workout regimen. Avoid consumption of too many calories and follow the lower recommendation if you are relatively sedentary.

There are many benefits of eating steak as it is rich in animal protein. It is considered a good source of protein because it helps in building lean muscle, reducing muscle loss, speeding recovery, and helps in maintaining good health. It is also advisable to eat considerably since uncontrolled consumption of steak can cause diverse effects to your health.