If you are serious about making big gains in muscle size you will consider this question at one point or another.
Which is better? Red meat or white meat?
The answer is…
It is entirely dependent on your goals.
We know that ambiguous answers suck, but it will all make sense in the end.
There are only a couple discriminant differences nutrient wise between red meat and white.
Red Meat Has A Higher Calorie Count Than White Meat
This is the main difference between the two.
Red meat has a much higher fat content than white meat.
Fat contains 9 calories per gram.
Red meat is loaded with fat, and this cranks the calorie count way up.
There are reduced-fat options for red meat where you can find extra lean ground beef which has reduced fat content, but even these options will still be more calorie dense than white meat.
This is why when most bodybuilders get closer and closer to very low body fat % levels they will slowly start completely eliminating red meat from their diets and begin swapping it for white meat like chicken and fish.
When Is The Best Time To Have Red Meat Vs. White Meat?
Due to the vast disparity in calorie density in the meat, it is more ideal to use red meat during bulking phases and use white meat during cutting phases.
A very good way to get leaner without having to alter your diet very much is by simply slowly removing red meat from your diet and introducing white meat in its place.
An ounce of cooked extra lean ground beef will equate to around 70 calories, while the exact same amount of cooked boneless skinless chicken breast will only equate to 30 calories.
Switching the two will keep the volume of food that you are eating exactly the same, but drastically lower your caloric intake each day.
This makes dieting a bit easier by allowing you to get a lot leaner without having to feel like you are starving yourself or restricting your food intake.
The opposite is true for bulking.
Some guys with super fast metabolisms have the hardest time in the world eating enough calories to grow.
Simply switching all of your meat sources to red meat is a great way to bust a weight gain plateau and start gaining size again.
Which Is Healthier?
Red meat contains higher concentrations of vitamins like B vitamins, iron and Zinc.
The iron in red meat is also more readily absorbed by the body in comparison to the iron found in other iron dense sources.
This is why vegetarians are so often found to be deficient of these vitamins in particular.
White meat doesn’t contain as much of these vitamins as red meat does.
However, red meat is directly correlated with an increased risk of cardiovascular issues.
This is due to the much higher cholesterol and saturated fat content that red meat contains that white meat does not contain.
If you choose to eat red meat, you should opt for the leaner cuts of it and always trim the visible fat off around the edges of it to help reduce the health risk that it can pose.
Bioavailability Of Red Meat Vs. White
Bioavailability is how much of the nutrients your body can actually make use of from that particular food item.
With red meat, your body can utilize about 74% of the meat’s protein, while with white meat your body can utilize about 80% of the meat’s protein.
This gives you more bang for your buck protein wise with white meat, but 6% bioavailability isn’t a huge detriment in the grand scheme of things.
Contrary To Popular Belief – There Isn’t A Significant Difference Between Meats And Their Creatine Content
The content of creatine between meat is all very similar.
It typically ranges between 4-5 grams of creatine per kilogram of flesh.
There is a common misconception that red meat contains a much higher concentration of creatine in it than white meat, but it simply isn’t true.
Chicken breast contains about the same creatine content as beef does.
So… With Red Meat vs. White Meat, Which Is Actually Better?
Like we said before, it all depends on your goals.
Red meat is more calorie dense than white meat.
If you are looking to bulk and gain muscle mass and size quickly, Red meat is the way to go.
White meat is less calorie dense than red meat.
If you are looking to clean bulk or cut down and get shredded, white meat is the way to go.
In addition to having less calories, white meat gives you more bang for your buck protein-wise, and doesn’t pose as much of a health risk being eaten in high quantities.
We recommend just picking whichever meat that fits logically with your physique goals. (And that you you enjoy eating.)
Keep in mind with red meat in particular that it is very important to keep an eye on your cardiovascular health if you are planning on consuming exorbitant amounts of it on a daily basis.
The last thing you need to do is fill your arteries with plaque from having too much cholesterol and saturated fat in your diet.
How Can You Maximize Muscle Growth And Strength?
In addition to eating a ton of red meat or white meat to help you reach your fitness goals, there are supplements that can help make the whole process easier.
Another great form of fast-acting protein to help boost the amount of protein you are eating per day is high-quality whey protein.
Whey protein is so great because it is one of the most bioavailable forms of protein on the market.
But if you're really looking to speed up the growth process then you need to help boost the amount of protein synthesis that happens in your muscles.
That's where Red Growth comes in.
RED GROWTH is a premium anabolic bulking supplement.
Taking Red Growth helps to activate the androgen receptors in your muscles, stimulating increased protein synthesis–leading to your body building bigger, stronger muscles.