Benefits of Red Meat You Didn’t Know About

Who doesn’t love red meat? A juicy burger, a tender steak, some savory burnt ends. Some of the best meals in the world contain red meat. Not to mention, something about red meat consumption feels like a jolt of masculinity.

But did you know that some health benefits of red meat go beyond fantastic flavor? Red meat can help us achieve optimal physique, muscle mass, and overall health in more ways than one.

Red meat has a lot to offer, so today, we’re going to talk about one of man’s favorite topics: meat. Walking through the specifics of red meat as it relates to health can make you feel good about the next time you eat some beef, pork, lamb, or bacon.

Read Meat Has Loads of Protein

The most obvious benefit that red meat has for us is protein content. But it’s not just any protein. The protein in red meat is a complete protein, meaning that it contains all nine of the essential amino acids.

Our bodies cannot create essential amino acids, meaning we need to get them from food. The consumption of red meat has an advantage over most proteins that come from vegetables, like legumes, because plant proteins are often not complete proteins.

Complete proteins from red meats are the best option for muscle growth because they are full of key compounds. Just a four-ounce sirloin steak can have about 33 grams of complete protein!

Other Nutrients

The nutritional value of red meat doesn’t stop there, though. Red meat is also full of massive amounts of zinc, iron, and B vitamins like vitamin B6, niacin, riboflavin, and vitamin B12. These vitamins and minerals are essential for red blood cell health, enzyme production, immune function, and hormone regulation. They’re a precious asset that red meat brings to the table, and they can help prevent iron deficiencies.

Red meat also has a lot to bring when it comes to fats. There’s a common misconception that fats are bad for you, but that isn’t necessarily the case. While red meats do have some saturated fats and some cholesterol, most of the fats in red meat are healthy unsaturated fats that can support healthy blood cholesterol levels.

Healthy unsaturated fats can support the health of your heart and maintain cell membrane health, among other vital functions.

Vitamin D3

One of the most significant nutritional benefits of red meat is vitamin D. For those of us trying to maximize your physical health of our bones and support muscle growth; this is a critical vitamin.

Vitamin D, among other things, helps our bodies to process two important minerals: calcium and phosphate. These minerals are responsible for fortifying our bones and maintaining the health of our muscles.

So, especially if you’re deficient in vitamin D, getting this vitamin in red meat can help to increase your bone and muscle strength.

Helps with Weight Loss

Believe it or not, red meat can be a tool that you can use to help you trim excess body fat. Some people look at the fat content in red meat and say that it causes weight gain. But that’s a misconception. When red meat is sourced properly and cooked healthily, it can effectively trim fat and get that physique we want.


The way that red meat can help us lose weight is by curbing our hunger pangs. Protein and fats are the macros that leave you feeling the most full after a meal. That’s why a seemingly small portion of steak can be so satisfying.

Because of its ability to satisfy our hunger, a healthy serving of red meat can help us eat fewer calories at each meal. It can leave us feeling fuller for more extended periods after a meal, helping to reduce snacking throughout the day.

Consuming red meat instead of poultry or chicken every once in a while can help us increase our caloric deficit throughout the day.

Some Cautions About Red Meat

So we know that red meat has a lot of benefits when it comes to muscle growth and other aspects of health. But that doesn’t mean we can just go and eat a bunch of red meat for every meal unchecked. There are some important things to remember about red meat.

Processed Meats

Lots of red meats out there are overly processed, full of unhealthy preservatives, and the animals are raised with crazy hormones and all sorts of unhealthy living conditions. These conditions seriously affect the quality and the healthiness of your meat.

So when you’re picking your red meat, don’t go for the processed sausage or the preservative-packed ham. And stay away from foods like hot dogs.

Choose some quality, grass-fed beef, instead of grain-fed, for example. If you can afford organic meat, that’s the best way to go. This choice will ensure that your meat is fed well, has no harmful GMOs, and has no bad preservatives.

Don’t Eat Too Much

You shouldn’t be eating red meat for every meal— red meat is just one piece of a healthy diet, and too much can be bad for your health and your cholesterol. There are still some saturated fats in beef, and eating too much can increase our risk of heart disease.

Make sure you balance your red meat intake with healthy carbs from vegetables and whole grains. And vary your protein intake with other meats or with foods like lentils, beans, or nuts so you can get a spread of nutrients. If you follow good dietary guidelines, you’ll have a healthy diet.

Get Your Daily Dose of Protein

Red meat plays an important part in our diet, especially for those who are active in the gym regularly. So have peace of mind about your red meat intake. Just make sure it’s sourced well, and you’ll have a nutrient-rich protein source that can help you achieve your goals and live a healthy life.


How Red Meat Can ‘Beef Up’ Your Nutrition | Food Insight

More than healthy bones: a review of vitamin D in muscle health | Therapeutic Advances in Musculoskeletal Disease

Protein | The Nutrition Source | Harvard TH Chan School of Public Health

The role of red meat in the diet: nutrition and health benefits | PubMed

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