Yes meat is a great source of protein and other essential nutrients, but it also contains saturated fat that can clog your arteries. Eating meat at every meal is not healthy for anyone, including body builders who have a much higher protein requirement. According to nutritionist Priya Kathpal, you can fill a quarter of your plate with a protein source. Your daily protein requirement to maintain your body’s basic functions vary depending on your gender, size and age. But your daily protein requirement often ranges between 40g to 70g. However, if you exercise your protein need increases but consuming more than 1g per kilogram of body weight can tax your kidneys. Here’s how much protein you need in each of your meals.
Can you eat meat at every meal?
You should ideally spread your protein throughout the day to meet your nutritional needs and maintain your blood glucose levels. However, you can eat meat in just one meal and concentrate on other sources of protein in other meals. For instance, you can eat a serving of lean meat for your lunch, milk or yoghurt for breakfast, apple and peanut butter in the evening and grilled fish for dinner. You can also add servings of nuts and beans to your meals. If you are a bodybuilder, you can consider substituting meat for fish and poultry that are lean and contain healthy omega-3 fatty acids to meet your daily protein requirements. Dairy products are also excellent protein sources. When you are eating meat, meat should ideally be grilled, barbecued, boiled, baked or roasted in a minimal amount of healthy oil. Here is a diet chart and tips for non-vegetarians.
- Tips:
Drink plenty of water as proteins are thermogenic foods that release heat and are tougher to digest. - Eat red meat in moderation, maybe once a fortnight, especially if you are health conscious, have coronary artery disease or any heart health issues like high cholesterol, are watching your weight or are not into heavy exercising.
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