Choose organic meat for a healthier body!
Protein, muscles and organic meat.
If your goal is to bulk up or tone your body, you would be right in thinking that you need to increase the amount of protein in your diet. Protein alone will not make you lean or buff, because its actual role is to aid muscular repair and to help your muscles function properly. With exercise, protein, when accompanied with the correct amount of nutrients, can help you sculpt your body and achieve your desired weight mass.
Muscles are most noticeably built when you exercise through weight training, the intensity of which leads to the process whereby your muscle fibres are damaged and torn down. In order for this to occur properly, your body must be allowed to repair following the exercise session. If your protein intake is inadequate (as in, poor choices of protein) or deficient (as in, not enough), the body draws on red blood cells, haemoglobin, and plasma proteins as a source for muscular repair. If this happens on a regular basis, sports anaemia can transpire and the results can leave you feeling exhausted and looking unfit.
How much protein do I need to consume to aid in my muscle building endeavours?
The RDA (recommended daily allowance) is 55.5g for men and for women the RDA is 45g. Whilst this may be ok for the sedentary individual as soon as you start training in any way this amount needs to go up.
Many studies have been done on larger amounts during training using anything from 2-4 grams of protein per kg of body weight. The problem being everybody is different so it would be no help for me to put on here exact amounts of protein for everyone to follow but the following is a good starting point for your own experimentation.
Men should start out at 1.5g up to 2g per kg of body weight meaning that a 80kg man should try for 120g to 160g.
Women do not need as much so 1g up to 1.5g per kg of bodyweight would be a good range.
Remember to look on the nutritional info to find out how much protein is in your food choices, for instance chicken has around 20g of protein per 100g. So a weight training male would need to eat up to 800g of chicken in 1 day.
This is allot of meat, so this is where whey protein can come in to help you get you desired amounts up without breaking the bank and spending all day cooking.
This post from Livestrong.com, describes perfectly what you should be aiming for as an individual seeking to improve body mass without having to weigh all your protein:
“If you’re a weight lifter — especially if you’re trying to bulk up your muscles — you need about 80g of protein for every 100 lbs. of your body weight, which is about twice as much protein as an inactive person… To translate your daily protein requirements into servings of food, it can help to conceptualise protein servings in the size of decks of cards, according to the University of California at Berkeley. For example, one serving of chicken with about 20g of protein looks about the same size as a deck of cards. The same approximate formula applies to beef. Therefore, if you weigh 200 lbs. and you need 160g of protein per day, you’ll need to consume about four card deck-sized servings of chicken or beef.”
As you calculate your daily protein needs, keep in mind that other foods such as dairy products, spinach, beans, lentils etc. have a protein quantity in them too, in addition to including valuable nutrients such as calcium, fibre, etc. that are not found in meat. Therefore, make sure you mix up your protein sources and ensure you get a balanced diet everyday.
Whilst getting the protein quantity in your diet correct is important, the quality of your source is equally critical, meaning, go organic! By going organic in your food choices, you are protecting your body from potentially harmful chemicals that are often found in non-organic foods. Protein is particularly vulnerable to having unwanted contaminants added to it. Over the past fifty years, food production companies have sought to extend the life of perishable foods by adding preservatives to them. In meat such as chicken and beef, growth hormones and antibiotics are frequently given to animals before they are processed, so that the meat produced has an appearance or smell that is deemed commercially pleasing by its manufacturer for its extended shelf life, but that it is not particularly good for you.
What is organic farming?
The Food Standards Agency of the United Kingdom (The independent government body that works to protect the public’s health and consumer interests in regards to food) classifies organic farming as “…a holistic approach to food production, making use of crop rotation, environmental management and good animal husbandry to control pests and diseases. Processed organic foods use ingredients that were produced organically and organic ingredients must make up at least 95% of the food. There are only a limited number of additives used in organic food production.” (See website for more information.)
Some key aspects of organic farming and food are:
Restricted use of artificial fertilisers or pesticides.
- Emphasis on animal welfare, and prevention of ill health, including stocking densities, free range, choice of suitable breeds.
- Use of conventional veterinary medicines is focussed on treating sick animals.
- Emphasis on soil health and maintaining this through application of manure, compost and crop rotation.
- Processors of organic foods have a restricted set of additives to use
- No use of GMOs (Genetically Modified Organisms) or their products allowed.
What organic options would be ideal for my diet?
Healthy Animal Products
Game meats (venison, pheasant, quail)
Organic beef, chicken, turkey, lamb, ostrich and buffalo
Organic eggs from free range chickens
Farmed fish that have scales and fins
Organic raw goat or cow milk (if available)
Organic, pasteurized milk
Organic soured milk product (yogurt)
Animal Products to Avoid
Lunch meats (frankfurters, pepperoni, cold cuts)
Non-organic beef, chicken and pork products
Non-organic milk and milk products
Shellfish (crab, lobster, shrimp, prawns, scallops)
Bay water fish
Catfish and other scavenger fish