Beef is possibly the most consumed protein after chicken in the fitness diet
It’s a juicy meat, great for a large number of recipes, and, of course, contains high quality proteins that contribute to the development and maintenance of muscle mass.
- 1. Is Red Meat Healthy?
- 2. Nutritional Value of Beef
- 3. Beef Aminogram
- 4. How Much Protein Is There in Beef?
- 5. How Much Creatine Is There in Beef?
- 6. Minced Beef
- 7. Homemade Beef Burger with a Taste of Chile Recipe
- 8. Recipe Tips: Homemade Chilli Beef burger
- 9. Ingredients
- 10. How to make: Homemade Chilli Beef burger
- 11. Related Entries
Is Red Meat Healthy?
Red meat is sometimes criticised for its levels of saturated fat and cholesterol, and for posing a possible risk for cancer
However, by consuming only a sensible amount, the risk is significantly diminished. And it can happen with any other food. The condition of the person must also be taken into account.
Knowing the origin of the meat is an important point to consider. You should opt for beef in which the animal has grazed freely or in farms with quality guarantees.
Nutritional Value of Beef
Beef is packed full of healthy nutrients
Amongst them you’ll find vitamins, minerals and antioxidants, such as: Vitamin B3, B12, B6, Iron, Zinc and Selenium.
The iron contained in meat is called Heme or Heminic Iron, which is the predominant type in blood and muscle fibres, and by consuming the animal we are ingesting blood proteins such as hemoglobulin. The difference between this iron and the type found in vegetable sources is that it is more easily absorbed.
There are several factors that amplify this absorption mechanism.
Nutritional Information per 100g of Beef Tenderloin
These are good values that’ll help us reach out daily protein requirements.
Essential Aminoacids Profile per 100g
Non-Essential Aminoacids Profile
How Much Protein Is There in Beef?
Beef contains around 20-22% proteins
An almost identical amount to other protein sources tested, such as chicken or fish. It’s a complete protein, with no limiting amino acids, and is easily eaten in many recipes.
Meat provides high biological value protein
How Much Creatine Is There in Beef?
Meat is a natural source of creatine
Our body produces creatine from 3 amino acids: glycine, methionine and arginine, and it is synthesised in the liver, kidney and pancreas. It’s estimated that the body can produce around 2-3g of creatine per day, depending on the characteristics of the person.
In addition, there is usually between 120-140g (for a person weighing 70kg) available in our store, depending on the subject’s muscle fibre type. The function of creatine is to enable the body to make contractile muscle movement.
Supplementing with creatine keeps creatine stocks high and improves athletic performance, amongst other benefits
There are two forms of supplementation with or without a load phase. In the first mode, about 20-30g of creatine per day is usually ingested for a week, and then maintained with 5-10g. Well:
One kg of meat can contain about 4.5-5g of creatine!
The same goes for pre-prepared burgers. Likely, in both cases, you’re buying only a percentage of meat, where the rest of the food is additives that we don’t want, or at least I don’t.
Homemade Beef Burger with a Taste of Chile Recipe
A healthy, nutritious and delicious beef burger recipe.
Recipe Tips: Homemade Chilli Beef burger
- Preparation time: 7 minutes
- Cooking time: 12 minutes
- Portion size: 1 Burger
- Number of servings: 1
- Cooking style: American
- 200g of minced beef, bought from a good butcher
- 1 slice of gouda cheese
- 2 lettuce leaves of your choice (chicory, rocket, lamb's lettuce...)
- 1 egg
- 1 sliced sweet onion
- 1 sliced green pepper
- 1 sliced tomato
- 1 pinch of parsley
- 2 slices of bread (Ciabatta or similar)
- 1 pinch of chilli seasoning
|Nutritional Information per serving|
|of which saturates:||10,7g|
|of which sugars:||13,5g|
How to make: Homemade Chilli Beef burger
- Place the minced meat in a bowl and sprinkle over the chilli seasoning. In another bowl, beat the add and add the parsley. Then add the egg to the meat bowl and mix well with a fork.
- Knead the meat with your hands until you have a consistent mix. Make out a ball and stick it on a plate. With the help of another plate, flatten it to a thickness of about 2-2.5cm.
- Cook the burger in a pan over a medium heat until it reaches your desired doneness. Meanwhile, sauté the onion until it caramelises, followed by the pepper.
- Cut the bread and place the pepper, lettuce leaves and tomato on top.
- Then add the burger, and on top of that the cheese and some caramelised onion.
- How Much Protein Is There in Chicken?
- How Much Protein Is There in Fish?
- How Much Protein Is There in Milk?