Dinner today!

Dinner today after a gym session: HOMECOOKED BY MUM! 

> 300g of steak

> Generous portion of mixed vegetables

> A bun for some carbohydrates


Breakdown for the nutritional facts of 300g of steak: 


Nutrition summary for steak: 


Retrieved from: (http://www.fatsecret.com/calories-nutrition/generic/beef-steak-lean-only-eaten?portionid=50040&portionamount=300.000)


To get as much protein as I can for muscle recovery after gym.

Recommended protein intake: 


Retrieved from: (http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much)


Apart from the carbohydrates and vegetable source, my main focus today would only be on the steak.

From the Table shown above, the estimated protein intake for me is as follows:

Weight (70kg) x Elite male endurance athlete (1.6g/kg BW) = 112g of protein intake a day

Thus having a 300g steak (close to 90g of protein) would definitely aid in my daily recommended protein intake of 112g of protein.

On a side note:


Retrieved from: (http://www.ausport.gov.au/ais/nutrition/factsheets/basics/iron_-_are_you_getting_enough)

Beef is also a good source of haem iron. Iron is essential in transporting oxygen to blood and muscles. A 300g of steak consist of 9mg of haem iron!


I would definitely choose beef as my primary meat of choice due to it’s many benefits!

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