The Meat Your Muscles Need

Get the best Diet Tips at Diet Nutrition Advisor

Want fries with those muscles?

Do not be bashful around the butcher counter. Beef not just assists younger men develop muscle, however could likewise protect older guys from age-related muscle loss, finds a new Canadian study.

Researchers from McMaster College sponsored guys in their late 50s and early 60s and asked each to fork down ground beef in 2-ounce, 4-ounce, or 6-ounce sections. Amongst those who consumed the largest servings, several measures of muscle repair work and development jumped about 50 percent compared with men who consumed no beef at all, the research shows. Rates of muscle growth were much better among big beef eaters who raised weights prior to chowing down, the research discovers.

Although the smaller beef portions also enhanced protein synthesis and muscle task– and may be adequate for younger guys– the sub-6-ounce assistings just were not enough to offset age-related muscle loss, the research authors say.

Keep your physique in check by downloading this free PDF: The Truth About Calories

In order to maintain, fix, and construct muscle, your body requires protein. But as you age, your body has a more difficult time synthesizing protein rapidly enough to stay on par with muscle loss, even if you are lifting weights, describes study coauthor Stuart Phillips, Ph.D., an exercise scientist at McMaster. Beef contains several vital amino acids in proportions similar to those found in human muscle. And, when consumed in large-enough parts, these amino acids appear to neutralize this age-related muscle breakdown and stimulate muscle development, Phillips includes. These same beefy advantages will help younger man pack on even more muscle after workouts, he says.

Our pick for best beef: Organic Prairie Organic Grass-Fed Ground Beef (240 calories, 21 grams of protein, and 17 grams of fat per 4 ounces.) See what to serve it with on our list of The 125 Best Foods for Guys.