100g beef contains how much protein and beef menu for gym people

How much protein does 100g beef contain? Fresh lean beef is rich in vitamins and minerals, especially protein. Therefore, beef is considered an indispensable part of a healthy diet for bodybuilders. Let’s learn about the nutritional value of beef with increaseheightblog.com, as well as a menu that includes beef suitable for gym goers.

Protein is an integral part of a healthy diet. Protein-rich foods will help you gain muscle quickly while supporting rapid weight loss, providing full energy and helping your body stay healthy.

Lean beef is rich in protein and tastes great. This food is rich in iron, vitamin B12 and many other nutrients. The protein content of lean beef makes up 53% of the calories.

An 85g serving of cooked beef has 10% fat and contains 22g of protein with 184 calories. If you are maintaining a low-carb diet and cutting down on fat, lean beef is a great choice for you.

Nutritional composition of beef

The protein

Beef contains a lot of protein. Protein content in lean, cooked beef is about 26-27%. The amount of protein found in animals is usually high quality, containing all 9 essential amino acids needed for growth and maintenance of the body.

Protein is very important in building muscle of the body, if not providing enough protein for the body will lead to muscle atrophy, decline in body functions. The following are foods that help supplement protein and prevent disease effectively.

Beef is rich in protein

Beef is rich in protein

As the building blocks of protein, amino acids are important from a health perspective. Their composition in protein varies widely, depending on the food source.

Meat is one of the most complete protein sources with an amino acid structure that closely resembles that of human muscle. Therefore, adding beef – or other sources of animal protein in the daily diet is very good for people after surgery and athletes. Combined with vigorous exercise, this also helps maintain and build muscle mass.

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In addition to enhancing flavor, fat has the potential to increase the calorie content of meat significantly. The amount of fat in beef depends on the age, breed, sex and feed of the animal.

Processed meat products like hot dogs and salami tend to be high in fat. Lean meat usually has about 5-10% fat. Beef is mainly composed of saturated and monounsaturated fats in approximately equal amounts.

The main fatty acids are stearic acid, oleic acid and palmitic acid. Food groups from ruminants (cow, sheep, etc.) also contain trans fats.

>>> See more: Check out the difference between veal and beef

Nutritional value of beef for gym people

In addition to the nutritional components of beef such as rich in iron, high in calories, protein, lipid, cholesterol, potassium, sodium, vitamins A, C, D, B6, B12… each type of meat will have a proportion of fat and nutrients. difference.

For gym goers, you should choose beef parts such as sirloin, shoulder, and corn. These meats will be very suitable for the body’s training regimen. According to USDA research suggests that:

  • 100g beef tenderloin contains 22.35g protein; 5.25 fat; 129 calories; 24mg calcium; 2.12mg iron
  • 100g of beef contains 21.75g ​​of protein; 3.85 fat; 128 calories; 20mg calcium; 31.48 mg of zinc
  • 100g beef shoulder contains 19g protein; 22g fat; 280 calories; 18mg calcium; 1.61mg iron; 19.46mg zinc

Beef is the best source of protein for bodybuilders, building muscles extremely well. Therefore, the nutritional value of beef is extremely important for gym people.

However, this food contains a fairly high amount of fat. Therefore, if you want to gain muscle and lose fat, you should calculate the calories for your diet appropriately to avoid affecting muscle gain.

How much protein does 100g beef contain?

Beef is a protein-rich food, nitrogen-based acids convert the protein in the food into organic sugars. This helps to provide adequate energy needed for activities in daily life. The protein content in beef is 6g.

The amount of protein found in different types of processed beef:

  • Beef grade 1: 21g protein/100g
  • Beef grade 2: 18g protein/100g
  • Dried beef: 33.3 protein/100g
  • Steak: 27.1 protein/100g
  • Roast beef: 24.7 protein/100g
  • Stewed beef, beef hot pot: 21.2 protein/100g
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The menu includes beef suitable for gym people

Here is the menu and how to cook beef to get enough protein and nutrients for the body:

Stir-fried beef with sweet chili


500 grams of beef, 2 tablespoons of black soy sauce, 3 tablespoons of peanut oil, 3 teaspoons of cornstarch, 2 tablespoons of rice wine, 2 green peppers, 2 red peppers, 2 onions, 2 tablespoons of minced ginger, 3 branches minced garlic

Ingredients for the sauce

3 tablespoons soy sauce, 2 teaspoons sugar, 1 bowl of chicken soup, 4 tablespoons black bean sauce, 2 tablespoons cornstarch, 2 teaspoons sesame oil.

Stir-fried beef with sweet chili


  • Thinly sliced ​​beef, then in a small bowl, add rice wine, soy sauce and cornstarch and mix well.
  • Sweet and green peppers, washed and sliced. Peel the onion and cut it into wedges. Minced ginger and garlic.
  • Put the soy sauce, chicken broth, a little sesame oil, sugar, and cornstarch in another bowl and mix well.
  • Put the pan on the stove, put a little oil in the hot pan, then add the beef, stir-fry quickly and remove to a plate.
  • Then, add the onions and sweet peppers to the pan and stir well. Add minced garlic to stir-fry to make the dish more fragrant.
  • Then stir in the beef. You add all the prepared sauce and mix well so that the sauce penetrates the beef and vegetables. Stir until sauce thickens, then transfer to a plate.
  • Add a little pepper to make the dish more delicious and attractive.

Broccoli Stir-Fried Noodles


  • 1 broccoli
  • 1 medium sized carrot
  • 200g beef
  • 1 bulb of garlic
  • Along with some important spices such as: pepper powder, sugar, seasoning seeds, soy sauce, dietary oil

Broccoli Stir-Fried Noodles


  • Broccoli cut into bite-sized pieces, peeled carrots, cut flowers, cut into pieces about 0.5cm thick, then soaked in salt water and washed. Then, take advantage of peeling the garlic, wash and mince it.
  • Put the broccoli and carrots in a large bowl, blanch them with boiling water, then, drain them and marinate them with a little salt, 1/3 teaspoon seasoning, sugar and mix well.
  • While waiting for the vegetables to infuse, we bring the beef washed, thinly sliced, marinated with spices (sugar, pepper, seasoning and a little oil).
  • Stir-fry garlic, add beef, stir quickly with high heat until cooked, then add vegetables and stir-fry until cooked. Season to taste and then place on a plate.
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Fried noodles beef


300g beef, 340g egg noodles, 4 green peppers, 2 red peppers, 3 garlic cloves, 20ml cooking oil, 7g powdered pepper, 7ml cooking wine, sesame oil, soy sauce and salt.

Fried noodles beef


  • Thinly slice beef and mix well with seasoning, marinate for 5 minutes. Chili sliced ​​into thin slices.
  • Blanch the egg noodles in boiling water for 4 minutes until the noodles are cooked, then take out the noodles, wash them in cold water and add a few drops of sesame oil and mix well.
  • Put a little oil in the pan, wait until the oil is hot, then add the minced garlic and fry until fragrant, then add the beef and stir-fry until cooked.
  • Then add chili and stir-fry until soft, then add egg noodles, salt and soy sauce, mix well, turn off the heat.
  • Remove the dish to a plate, add a little pepper and coriander to make the dish more fragrant. The result is soft and chewy beef, fragrant and fatty noodles.

In addition to the above suggestions, you can cook beef in many different ways. We can use beef as an ingredient in eat clean meals to lose weight and lose fat.

To maintain health and healthy body shape, in addition to supplementing with adequate nutrients for your body, you should build a scientific exercise and sports regimen. Download the increaseheightblog.com app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that increaseheightblog.com brings to you.

Reference source

26 Foods That Help You Build Lean Muscle https://www.healthline.com/nutrition/26-muscle-building-foods Accessed: 06/03/2020

Eating to Grow: 10 Best Foods for Muscle Growth https://c4energy.com/blogs/nutrition/eating-to-grow-10-best-foods-for-muscle Accessed: 03/06/2020

The Ultimate Guide to Building Muscle Fast (Training & Workouts) https://www.nerdfitness.com/blog/the-beginners-guide-to-building-muscle-and-strength/ Accessed: 03/06/2020

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