Those who follow Marcos Llorente, a player from Atlético de Madrid, on their social networks will know that, in addition to walking barefoot and walk to less than 0 degrees without a shirt, He is a great fan of red meat. Although we do not know what consumption really does, it seems that, at least, it does it once a week, when many athletes have decided to completely eliminate the red meat from their diet, such as the Formula 1 pilot, Fernando Alonso. That said What benefits does your consumption have for health? And for sports performance? Does it influence or for worse?
We ask ourselves these questions because, today, there is still a lot of controversy about whether the consumption of red meat is good or bad for health since, among other risks, a habitual consumption increases the risk of colon cancer. As explained to CuidatePlus María José Cachafeiro, pharmaceutical and nutrition expert, the first thing to know is that “Red meat is a very rich source of proteins of high biological value, necessary to maintain and repair muscular timesomething key for both athletes and those who simply want to reach the end of the day. ”
Also, he adds, “It brings iron hemo, The best we absorb, fundamental to oxygenate well the tissues and also the brain, and Vitamins of Group B, especially B12, which participates in the formation of red blood cells and in the nervous system. ”
Of course, as the expert points out, “not everything is worth.” And, “A Quality Entrecot is not the same as an ultra -prosecuted sausage ” And that must be clear before sitting at the table to consume red meat.
This is healthier red meat
Within the red meat, “the healthiest would be those less fat and more natural” this is “The leaflet of beef (such as the back or the sirloin), unprocessed and, if it can be, of ecological or grass origin.”
Because? “Because animals raised in freedomwith a more natural diet, they have a better lipid profile, with a greater proportion of omega 3 and less saturated pro -inflammatory fats. ”
That said, “It is not the same a veal chuleton raised to the open field as an intensive production, Just as a garden tomato is not the same as a greenhouse. ”
Relationship between red meat and diseases
The evidence tells us that a high and frequent consumption of processed red meat (sausages, sausages, industrial hamburgers …) “It can be associated with greater risk of cardiovascular diseases, type 2 diabetes and even some types of cancer, especially colon“Recalls the nutritionist. However,” that does not mean that a veal fillet will hurt you. “ “The key is in quantity, frequency and type.”
-What would be a healthy consumption?
Although we have seen that it has benefits to consume red meat, it is important to keep in mind that current evidence “It does not support your daily consumption, even in athletes.”
As the expert explains, according to the evidence:
- The sports nutritional guides recommend adequate consumption of proteins and iron, but do not specify that they have to come only from red meat. In fact, a varied diet that includes birds, fish, eggs, legumes and dairy products can perfectly meet those needs.
- FAO and WHO suggest limiting Red meat 2-3 times per week, Even in active populations, due to the potential risk of chronic inflammation and metabolic damage when consumption is excessive and continuous.
- A revision article of this same 2025 published in Nutrients that analyzes how amino acids and bioactive compounds present in red meat can influence muscle function, energy metabolism and antioxidant responsealso addresses the possible risks associated with excessive red meat consumption, such as the increased risk of cardiovascular diseases and certain types of cancer, especially when consumed in large quantities or cook at high temperatures.
Therefore, How much is adequate?
- 2-3 times per week can be more than enough, provided that the rest of the diet is well balanced.
- Prioritize lean cuts and good quality meats.
- Combine with vegetables, legumes, integral cereals and healthy fats to modulate their metabolic impact.
- And vary protein sources: fish, eggs, tofu, legumes, birds … all sum.
What does red meat provide to athletes
In the case of athletes, in addition to providing high quality proteins, “red meat provides iron and zinc iron, essential for physical performance and muscle recovery,” he recalls. It also contains “Creatine, a natural compound that improves the capacity of effort in high intensity exercises, and L-carnitine, involved in the metabolism of fats and B12, an important vitamin in sports performance ”.
Therefore, in the expert’s opinion, “if you choose well and accompany a healthy lifestyle, it can be an ally in performance and recovery.”
Even so, emphasize: “It is not necessary or recommended that you are present in the menu daily.”
Very done or not done?
From the nutritional point of view, “the midpoint of red meat is the most recommended” meat “too made or burned can generate substances such as heterocyclic or polycyclic aromatic hydrocarbons, which are not precisely good for health.” But raw meat “Nor is it ideal if food security is not guaranteed.”
So, as in almost everything: “to the point or little done, but with control. Nor return and return to the crazy, nor churruscado until it crosses.”
