Protein – The Ultimate Muscle-Building Food

This protein-packed powerhouse has benefits beyond great taste.

Muscle Gain & Weight Loss

Lean beef is a complete protein source, containing all the essential amino acids necessary for building and maintaining muscle mass.

A 3-oz serving of T-bone steak contains 22 grams of protein-which, if you’re looking to shed a few pounds, can help you stave off hunger and feel fuller for longer.

A study conducted by Australia’s national science agency found that overweight and obese men using a high-protein diet (with lean red meat) reduced ab fat more effectively than those on a high-carb plan.


Red meat provides the majority of zinc for most Americans, according to the National Institutes of Health.

The high levels of zinc in red meat help ward off illness – and researchers believe zinc can reduce the severity and duration of common cold symptoms.

“Red meat also supplies vitamin B12,” says Jim White, R.D., a spokesman for the American Dietetic Association.

“This helps the body make DNA and keeps nerve and red blood cells healthy.”


A 2012 study published in the American Journal of Clinical Nutrition found that participants who incorporated lean beef into their everyday diet experienced a 10% reduction in their LDL (bad) cholesterol.


The zinc in beef is essential for testosterone production – which helps boost sex drive – and can help reduce blood prolactin levels.

Prolactin is a brain chemical responsible for the refractory period: the amount of time it takes for you to get it back up for Rounds 2 and 3. Less prolactin, less recovery time, better you in the sack.


One of the best mass-building exercises is the deadlift. The act of hoisting a weight off the floor and standing up with it recruits the muscles in your legs and back, which include the most powerful groups in your body. Just like with the squat, tremendous resistance can be utilized. That’s why these exercises are included as two of the three lifts in powerlifting competition.

Any movement that recruits several muscle groups at once requires great care to be taken, and the deadlift is no exception. Because your lower back with be focal point of the exercise, there’s a risk of muscle strain or even injury if you don’t maintain proper form.

To begin the deadlift, position your feet shoulder width apart and bend the knees with your back straight. Grab the bar with your hands positioned just outside of your stance. You can use an overhand grip with both hands or grab the bar with one hand over and the other under to better secure the bar.