protein and strength

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One 3-oz serving of beef provides almost half of your Daily Value of protein. The high-quality protein and the other essential nutrients in beef, like iron, zinc and B vitamins, provide us the strength to pursue what we love. Learn more about how beef’s nutrients and a healthy lifestyle, support muscle and mental strength. 

Tools for a balanced life

FARM TO GYM 20 MIN WORKOUT

Farmers and ranchers utilize beef’s nutrients as fuel to power through each day’s tough workload.  Here’s a workout that mimics the physically demanding tasks that they do each and every day.

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7 DAY MEAL PLAN

The protein in beef is a powerful nutrient that helps strengthen and sustain the body. Download this 7-day menu, which showcases how beef can be incorporated into a healthy eating pattern, distributing protein intake evenly throughout the day.

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strength field manual

Download this go-to action plan for building strength through good nutrition, physical activity, recovery, and rest. This resource will walk you through the why and how to take action with your nutrition and fitness to develop the strength to be your best

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Explore THE POWER OF BEEF PROTEIN


Beef is a source of high quality protein. Research has shown that a higher-protein diet, along with physical activities, supports a healthy body weight and/or weight loss, maintains lean muscle, and overall diet satisfaction 1-4.

  • People who eat a higher-protein diet (about 30% of daily calories from protein) feel more satisfied, which may help prevent overeating.2
  • Protein helps support strong, lean bodies. Eating at least 4 ounces of high-quality protein from foods like beef at each meal provides your body with energy to lead an active lifestyle.3
  • Protein may help cut the fat. Research has shown exercise is more effective for weight management when paired with a higher-protein diet, and beef provides the amino acids necessary for building and replenishing muscles.4

SPREAD PROTEIN THOUGHOUT THE DAY

Optimize the benefits of protein by spreading it throughout the day. Aim for 25-30 grams of protein at each meal and you’ll start to feel the difference.

aim for 30 grams of protein

  1. Westerterp-Plantenga MS, et al. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S23.   • Paddon-Jones D, et al. Protein, weight management, and satiety. Am J Clin Nutr 2008;87:1558S-61S.• Paddon-Jones D, et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr 2008;87:1562S-6S.   • Wolfe, RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006;84:475-82.   • Devkota S, Layman D. Protein metabolic roles in treatment of obesity. Curr Opin Clin Nutr Metab Care 2010;13:403-7.
  2. Leidy HJ, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr 2013;97:677-88.   • Westerterp-Plantenga MS, Luscombe-Marsh N, Lejeune MPGM, Diepvens K, Nieuwenhuizen A, Engelen MPKJ, Deutz NEP, Azzout-Marniche D, Tome D, Westerterp KR. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S23. • Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein intake consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009;101:798-803.
  3. U.S. Department of Agriculture, Agricultural Research Service. 2015. USDA National Nutrient Database for Standard Reference, Release 28.  Available at: http://www.ars.usda.gov/ba/bhnrc/ndl
  4. Layman DK, et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr 2005;135:1903-10.• Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. J Nutr. 2014 Jan 29