Meat
Meat is a major source of vital nutrients for bodybuilders, especially protein, Vitamin B, iron and zinc. It can also be high in fat, which is why red meat has been less popular in the last few years. Today, however, meat is bred to be leaner. Through wise shopping and careful cooking you can, in fact, enjoy the many nutritional benefits of meat without adding significantly to your fat intake.
Fat content varies greatly between the different cuts and types of red meat; it can be as little as 7% or as much as 80% of the energy value of meat. The fat on meat is usually easy to see as a solid band around the edge (think of a rump steak), or as threads of fat spread throughout the muscle, called marbling.
- As a general rule, choose the leaner cuts and trim away all visible fat from meat, rather than omitting this important food from your diet.
- Avoid cooking methods that require adding fat to meat, such as frying or roasting with extra oil.
Poultry
All poultry is an excellent protein food for bodybuilders. Chicken and Turkey tend to carry less fat than birds such as duck or goose. Most poultry is very versatile and lends itself to just about any cooking method, from barbecuing to mincing, or baking in the oven.
In general, choose the white meat of poultry, especially breast, as this tends to be less fatty than darker cuts. But remember that the darker meat contains useful iron, so use your discretion. Also, avoid eating the skin of poultry as there is layer of fat directly beneath it. Suppliers, aware of people's need for a low-fat diet, now sell ready-skinned chicken breasts.
Game
Because of the animal's diet, game meats tend to be low in fat and to have a distinctive flavor, making them an excellent source of protein for bodybuilders and adding variety to your diet. Commonly eaten varieties of game are rabbit, hare, venison (deer), pheasant and partridge. Some types of game are not available all year round, but it is usually easy to find rabbit at a reasonable price. Rabbit is very lean, containing less than 2% fat, so is ideal for athletes.
Because of their low fat content, rabbit and other game can become dry while cooking. As a result, it is usually best to use a slow, moist cooking method, such as stewing. Game should be prepared using the minimum amount of added fat (butter, oil or cream).
