Beef Fuel: How Protein Powers Performance
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Beef Fuel: How Protein Powers Performance
- 1. Team Beef: How Beef Helps to Fuel You Presented by: Shelley Johnson, RD
- 2. Overview • Why We’re Here • Importance of Protein • How to Give Your Body What It Needs • Today’s Beef • Your Workout Partner & Support Tools
- 6. Why Protein is an Important Part of a Balanced Diet?
- 7. It All Starts With Protein • Top reasons that protein should be in your diet: • Manage Weight • Boost Immunity • Brain Development • Prevent Disease
- 8. Weight Management The protein in lean beef helps you to control weight by: • Building muscle • Increasing calorie burning • Fueling physical activity • Preserving muscle while increasing fat loss • Keeping hunger at bay
- 9. Physical Activity: Fueled by Protein Physical activity is more effective when coupled with a protein-rich diet • The closer the lean protein is consumed to the time of exercise, the more lean muscle you build. • And helps you maintain muscle while losing fat.
- 10. Protein for Performance No matter how active you are, lean beef helps to power your performance. The protein and nine other nutrients in beef work together to help build muscles and keep your body healthy.
- 11. Training & Recovery Nutrition during training is critical to race-day success! Nutrition after your race is just as important – to get you back into training mode and maintain your fitness as you gear up for your next race. Adequate protein and other nutrient-rich foods will help you build and repair muscles.
- 12. How to Give Your Body What it Needs
- 13. How to Give Your Body What It Needs Eating lean protein multiple times a day helps to build muscle. 13
- 15. The Caloric Cost of Plant Protein
- 16. Today’s Beef Is Different
- 17. The Evolution of Lean Beef Composition of beef has become leaner over time o Total fat ↓ 34%* o Saturated fat ↓ 17%* Many of your favorite cuts qualify as “lean” by USDA Definition of “Lean” <10 g total fat < 4.5 g saturated fat < 95 mg cholesterol **Per 3.5 oz serving * Values are for 100 grams of sirloin steak, cooked via broiling (Watt and Merrill, 1963; USDA, 2010)
- 18. Surprise Yourself with Lean Beef • Eye of Round Roast • Tenderloin Roast and Steak • Strip Steak • Top Sirloin • Bottom Round Roast and Steak • Flank Steak • Top Round Roast and Steak • 93% Lean Ground Beef
- 19. But, What About the Fat in Beef? • The majority of saturated fat in the diet does NOT come from beef. • More than half of beef’s fat is monounsaturated, the same kind that is also found in olive oil.
- 20. Does beef have to be restricted in a lowsaturated fat diet?
- 21. A Day in the Life of BOLD BOLD: 4.0 oz lean beef per day For BOLD-PLUS, increase lean beef to 5.4 oz per day Breakfast Oatmeal packet Blueberries Orange juice Nonfat Milk Plain bagel with margarine Lunch Meatball Sub: Beef meatballs, marinara and lettuce on a sandwich roll Broccoli & Baby Carrots with Dip Pretzels Dinner Sirloin w/Sugar Snap Peas & Pasta Salad with Gremolata Dressing Snacks Peanut butter Apple Celery Sticks
- 22. What’s in a Name? Grain-fed • Grain-fed cattle spend most of their lives eating grass in pastures, and then move on to a feedlot where they eat a high-energy grain diet for three to six months. Grass-finished • Grass-finished beef (sometimes labeled as grass-fed beef) comes from cattle that have been raised on pasture their entire lives.
- 23. What’s in a Name? Natural • According to the United States Department of Agriculture (USDA) definition of “natural” as “minimally processed containing no additives,” all fresh beef is natural. Organic • Must be certified by USDA’s Agricultural Marketing Service to carry the USDA Organic label. Can be grassor grain-finished and has never received antibiotics or growth promotants.
- 24. Your Workout Partner & Tools You Can Use
- 25. Tools You Can Use: Interactive Butcher Counter BeefItsWhatsForDinner.com
- 26. Tools You Can Use: Fact Sheets
- 27. We’re Where You Are
- 28. Ideas for Beefing Up Your Day Please visit BeefItsWhatsForDinner.com
- 29. Beef On-the-Go • Beef Breakfast Burrito • Mediterranean Beef and Veggie Wraps • Shredded Beef and Blue Cheese Quesadilla • Salad Shakers • Layered Beef Salad On-The-Go
- 30. Summary • Lean beef provides many health benefits such as fueling your physical activity. • Including lean beef in meals throughout the day will help fuel your life. • It’s easy to incorporate lean beef throughout the day with the many delicious recipes at BeefItsWhatsForDinner.com. • Follow us on Twitter, Facebook, Pinterest and YouTube for more information. • Beef can help give you the fuel for the finish!
- 31. Contact Information • Shelley Johnson, RD • sjohnson@beef.org or 303-850-3303
- 32. Thank You!
Notas do Editor
- Hi there!Thanks for logging on to this webinar recording. My name is Shelley Johnson and I am a registered dietitian and a recreational endurance athlete. I work for the National Cattlemen’s Beef Association, a contractor to the beef checkoff and partner to your local state beef council. There’s a picture of me here representing Team Beef in Idaho at my very first 70.3 distance triathlon in Boise.There are beef teams all over this great country. According to Running USA, more than 15.5 million people finished road races in the U.S. in 2012. And the number of race finishers has increased 80% since 2000. There are a lot of reasons people get into running – you probably have your own. People run for a variety of reasons:For mind/body benefitsFor a causeTo meet new peopleTo achieve new goalsBecause it’s versatile and can be inexpensive (compared to other hobbies or sports)And lots of people run because of the health benefits or to lose weightI’m here today to share some compelling information about how beef is a powerhouse that will help fuel you – whether that is in a special walk, road race, or just the everyday marathon of your personal life.
- Here’s a brief snapshot of what we are going to cover in this discussion.Rather than focus on this list of words, let’s just dive in….
- How did we get here? When you are out for a long walk or run, do you ever think about this journey you are on? Do you find that even though you do not have a lot of time, that working out gives you time to think?Do you ever think about how nutrition can do more for you?The fact is, positive nutrition and health behaviors are helpful for feeling good now and for future health.Specifically, daily high-quality lean protein consumption and exercise, together, may help to prevent chronic diseases such as hypertension and cardiovascular disease. (Jonathan M Hodgson, Valerie Burke, Lawrence J Beilin and Ian B Puddey, Partial substitution of carbohydrate intake with protein intake from lean red meat lowers blood pressure in hypertensive persons. AJCN, Vol. 83, No. 4, 780-787, April 2006)
- Clearly, protein is a key part of a healthy diet and here’s why…
- Scientific research continues to indicate that protein plays a significant role in creating optimal health, particularly with the list of benefits mentioned here. In fact, high-quality protein provides the right amounts of essential amino acids, or “building blocks,” the body needs to grow, build and maintain muscle and function properly. Every cell in the human body contains protein as part of its structure, making protein essential for humans. More than 20 types of amino acids exist but we only need about 20 amino acids to make proteins for your body. Our bodies can make some of these amino acids on its own but there are 9 that cannot be made or are not made in a sufficient quantity and therefore we call these “essential” amino acids. I make such a big deal out of this because research shows thatprotein consumption higher than the current recommended daily allowances (RDAs), suggested by the government health agencies, may help adults prevent or manage cardiovascular disease and type 2 diabetes. Protein and calcium interact positively to affect bone health, and intakes of both must be adequate to fully realize the benefit of each nutrient on bone.That may make you think of osteoporosis. Well, sarcopenia is like osteoporosis for your muscles. Sarcopenia is the progressive loss of muscle mass with age. The most practical means of increasing skeletal muscle protein for the majority of adults over age 40 is to include a moderate serving (containing 25-30 grams of protein) with each meal. That looks like 3-4 oz of meat or a combination of foods rich in high quality protein like eggs and low fat or fat-free dairy products. USDA National Nutrient Database for Standard Reference, Release 22, 2009Morris MS, Jacques PF, Rosenberg IH, Selhub J. Folate and vitamin B12 status in relation to anemia, macrocytosis, and cognitive impairment in older Americans in the age of folic acid fortification. American Journal of Clinical Nutrition 2007; 85(1):193-200.Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert LE, Bennett DA, Wilson RS, Aggarwal N. Dietary niacin and the risk of incident. Alzheimer’s disease and of cognitive decline. Journal of Neurology Neurosurgery and Psychiatry 2004; 75:1093-1099.
- Research indicates that increased protein consumption, in a balanced diet, was found to be an effective and practical weight-loss strategy. A diet with higher protein and less carbohydrates (along with exercise) increases fat loss more than a diet with higher carbohydrates and less protein. One of the most notable benefits is that a higher protein diet preserves muscle that is commonly lost during a period of weight loss. And another interesting note that the researchers discovered was that animal sources of protein had an even greater positive effect than plant sources of protein. There is also emerging evidence supporting the relationship of protein and satiety or feeling “full” after you eat without getting hungry again right away. This is especially important for people trying to lose weight and struggle to cut calories. USDA, ARS. 2010. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl. United States Dept of Health and Human Services. United States Dept of Agriculture. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, June 15, 2010.(Layman DK, Evans E, Baum JI, et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J. Nutr. 2005; 135:1903-10.)
- If the research on weight management didn’t get you excited about protein, listen to this.Your physical activity is even more effective when coupled with protein. Specifically, studies show that people who consumed protein closer to the time of exercise gained more muscle than those who consumed protein only in the morning and evening.And the fact is, it is easy to consume protein before, during and after exercise. Here are just a few suggestions on how to achieve this:Before: fuel up with a breakfast burrito with lean ground beef, eggs and cheese for a super-charged start to your dayDuring: throw a bag of your favorite or homemade trail mix for a super-charged snack that will surely power you to the finish lineAfter: be sure to pack a protein rich-snack in your post-race cooler, such as a simple and portable roast beef wrap, along with your waters to ensure a speedy recovery
- I know carbohydrates frequently get the spotlight as a key nutrient for performance in endurance sports. Protein is also important to your performance, too.The protein in beef contains iron, which brings oxygen to your hard-working muscles to ensure that you can sustain and maximize your performance while you are aerobic – that’s during a workout OR during a race.Protein can also help restore muscles after a long workout or a race. A 3-oz serving of lean beef provides about half (48 percent) of the Daily Value for protein. So be sure to include lean beef in your post-race regimen to give your muscles what they need to recover quickly for your next adventure.
- Getting rehydrated and replenishing your body’s energy are important for recovery. Making it routine is a key to success! Recovery helps you get ready for your next workout or for the big race. It’s tempting to reward yourself with an indulgence but make sure you find time to properly recover with good nutrition.
- Nutrition is complicated, you say? Well the Dietary Guidelines for Americans has helped simplify it with MyPlate.You can visit choosemyplate.gov to learn more and also check out the SuperTracker to help you monitor what you’re eating and also your physical activity. There is a popular misconception that Americans are eating too much meat and consuming too much red meat. Interestingly, the Protein Group is the only food group Americans currently eat within the Dietary Guidelines recommendations.However, the fact is that most Americans are eating less meat and protein than government health experts recommend. Americans, on average, eat less than 2 oz (1.7 oz) of beef every day, so most folks are well-within what is recommended by the Dietary Guidelines for the Protein Foods Group. Specifically, the Dietary Guidelines recommends adults eat 3.7 oz of meat, poultry or eggs per day from the Protein Foods Group.So you can feel good about adding more beef to your diet.And in spite of our popular campaign slogan - Beef It’s What’s For Dinner – you should think about enjoying it beyond your evening meal.
- Interestingly , the typical breakfast only provides 15% of the daily recommended protein, while the typical dinner provides nearly 40%.That may not sound like a big difference, but there are missed opportunities at breakfast and lunch that could help sustain muscle building throughout the day.Ideally, we need similar amounts throughout the day. Research reveals that a moderately sized portion (about four ounces – about the size of a deck of cards or a smartphone) of protein consumed consistently throughout the day stimulates muscle protein synthesis.
- We like to say that lean beef is nature’s best tasting multivitamin because a 3-ounce serving of Lean Beef = 154 Calories and 10 Essential Nutrients. Recovering from regular training for all types of endurance athletes can be supported by the unique package of nutrients found in beef. Lean beef is a high-quality protein and a top source for readily absorbable iron and zinc. As I mentioned, iron helps your body use oxygen – and runners’ muscles really rely on oxygen when training and racing. Zinc can help you maintain a healthy immune system and this is especially critical for runners who experience recurring colds. Vitamin B12 aids cell development, functioning of the nervous system, and the metabolism of protein & fatRiboflavin is important for turning your food into fuel and Niacin supports energy production and metabolism.
- Let’s take a quick look some common sources of protein and look at just how nutrient rich beef is. This graphic compares plant-sources of protein to beef.If your goal is to consume 25 grams of protein with one food, you could consume:6 tablespoons for peanut butter and 564 calories3 cups of quinoa for 666 calories1 and 3/4 cups of black beans for 382 calories 1 and ½ cups of edamame for 284 calories (check this)1 ¼ cup raw tofu for 236 caloriesORA 3-oz serving of lean beef is about 150 calories on average.And not only does lean beef give you the protein that your body needs for less calories, but it also provides 10 essential nutrients that I’ve already mentioned.
- I want to shift gears a little and talk about today’s beef.
- I’m excited to tell you that lean beef has become leaner over the years. America’s farmers and ranchers have changed the way they breed and feed cattle resulting in more lean beef choices. The beef you see in your meat case now also has less visible fat on it because of the way beef is trimmed. Here’s a picture of a sirloin steak from 1963 and a more recent one. You can see that there is 34% less total fat now and saturated fat has also decreased significantly.Another surprising fact is that lean beef contributes less than 5 percent of the total calories and saturated fat in the American diet. (Michael Zanovec, Carol E. O'Neil, Debra R. Keast, Victor L. Fulgoni, Theresa A. Nicklas. Lean beef contributes significant amounts of key nutrients to the diets of US adults: National Health and Nutrition Examination Survey 1999-2004. Nutrition Research. 2010. 30:6, 375-81.)
- Another surprising fact about beef is that 90 percent of the total fat and saturated fat in the diet comes from foods other than beef.More than half of the fat in beef is monounsaturated, the same heart-healthy type found in olive oil.Nearly one-third of the saturated fat in beef is stearic acid, which has been shown to have a neutral effect on LDL cholesterol. This is the same fat recognized in chocolate for its benefits.Additionally, a recent meta-analysis found that saturated fat was not associated with an increased risk of heart disease or cardiovascular disease.References: USDA, ARS. 2010. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.United States Dept of Health and Human Services. United States Dept of Agriculture. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, June 15, 2010.Zanovec M, O'Neil CE, Keast DR, Fulgoni VL 3rd, Nicklas TA. Lean beef contributes significant amounts of key nutrients to the diets of US adults: National Health and Nutrition Examination Survey 1999-2004. Nutrition Research. 2010;30(6):375-81.Hunninghake DB, Maki KC, Kwiterovich PO, Davidson MH, Dicklin MR, Kafonek SD. Incorporation of lean red meat into a National Cholesterol Education Program Step I diet: a long-term, randomized clinical trial in free-living persons with hypercholesterolemia. J Am CollNutr. 2000; 19:351-360.Siri-Tarino P, Sun Q, Hu F, et al. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J ClinNutr, published ahead of print January 13, 2010.
- Now that we know this, let’s ask ourselves: Does beef need to be restricted in a low-saturated, heart-healthy diet? Researchers at The Pennsylvania State University investigated the impact of lean beef in a heart-healthy, low-saturated fat diet. The Beef in an Optimal Lean Diet (BOLD) study fed participants lean beef every day with other healthy foods. They saw a 10% reduction in cholesterol. Delicious and nutrient-rich lean beef can be included as part of a heart-healthy diet and lifestyle that meets current recommended targets for saturated fat and cholesterol intake.
- You can easily follow a BOLD diet similar to the one followed by study participants. Here is a sample menu from the diet participants followed. You’ll notice that fruits, veggies, whole grains and low-fat dairy, along with other forms of protein, were featured in the BOLD diet. Lean beef alone cannot produce these kinds of results – a heart healthy diet is important if lowering cholesterol or reducing cardiovascular disease risk is important to you. Many of the beef recipes can be found on BeefItsWhatsForDinner.com and you can also request sample menus and recipes if you’d like to try it out for yourself.
- I want to briefly switch gears and talk about the various types of beef you can find in the meat case. Some of you may have been thinking about how to incorporate lean beef into your healthy diet and that sometimes leads to questions about the many choices of beef.Grain-fed:Cattle spend most of their lives grazing on pasture and then spend 3-6 months in a feedyard. They are all free to eat an optimal balanced diet of grasses grains and other forages. They do receive individual attention, access to clean water and room to roam. Research shows most Americans generally prefer the taste of grain-fed beef because of its tenderness and flavor-enhancing marbling. Grass-finished:Grass finished cattle spend their entire lives grazing on pasture. It can be difficult to produce this type of beef year-round in North America due to changing seasons and weather. All beef, whether grass or grain finished, offers the same primary nutritional benefits in a healthy, balanced diet. There is no major nutritional advantage to choosing one type of beef over another. As a registered dietitian, I have reviewed the nutritional comparisons very closely and differences in CLA or omega 3 fat in the 2 different types would not be a reason I would recommend choosing one type of beef over another. As I mentioned earlier, beef’s fatty acid profile is primarily made up of monounsaturated and saturated fatty acids regardless of the feeding practice. All beef offers very small amounts of omega 3 fat but it is not a primary source of it. Instead, the evidence proving the many nutritional benefits from beef is tied to the other nutrients I have covered in this presentation like iron, zinc, protein and B-vitamins.
- Natural:Beef with a “natural” label come from cattle that can be grain finished OR grass finished. USDA has no specific restrictions on management practices during the life of the animal. Natural beef programs are largely defined and regulated by the company that owns the brand. Organic :Beef with an “organic” label come from cattle that can be grain finished OR grass finished as long as the feed is 100% organic. Production and handling guidelines and restrictions must be followed for products to carry the USDA Organic seal. This includes a restriction on antibiotics and growth promotants. Look for the seal on packages of beef that use the “organic” term.
- A lot of info about beef has been covered today…We are pleased to report that there are many free tools to offer you to help you beef up your diet, your health routine and your life.In fact, we can be so helpful that you might consider beef to be your new workout partner.Let’s take a look at a variety of our tools for you.
- For starters, visit the interactive butcher counter on our website.Because today’s meat case is brimming with exciting new choices and traditional favorites, this butcher counter was designed to help shoppers learn more about the variety of nutritious and satisfying beef cuts available, plus find cut descriptions, recipes, cooking tips and more.
- We’ve also got lots of fact sheets – many tailored specifically for your needs. You may receive some materials from your state beef council that are also helpful – I hope you will consider sharing these with friends or family, too.
- When you’re not exercising, you’re probably on a computer or mobile device…and so are we!We’d love to see you on Facebook – especially your race photos!If videos are your thing, check us out on YouTube – there is a great BeefForDinner channel featuring sports nutrition advice and tips on choosing and preparing beef at home.You can also follow us on Twitter at @BeefRD and @BeefBeef is also on Pinterest pinterest.com/BeefForDinner
- We have many suggestions for helping you beef up your protein and nutrient consumption.Recipes on the website BeefItsWhatsForDinner are a great place to start – and there is a collection of recipes dedicated to beef at breakfast to help you incorporate more protein in the morningMay I also recommend the “Be Strong” collection of recipes designed to power up your protein, too.The website works great on your mobile device, too. So if you’re at the grocery store and you’re looking for ideas, be sure to check it out. And the interactive butcher counter can answer your beef questions on the fly, too. Just click “butcher counter” at the top of the page.
- Here are some delicious recipes for quick and healthful on-the-go meals featuring nutrient rich lean beef
- Here is my contact information but your state beef council representative would love to hear from you so please reach out.