Anabisi
Well-known member
As we are always looking for self improvement I taken time out to chang my diet in the sake of longevity as well as remaining healthy and looking to continue to achieve building blocks to Evolve every day.
I want to share what I learned about the benefits of eating Lamb it helps all us body builders
In fact, it contains all nine amino acids you need and is referred to as a complete protein.
High-quality protein is very important for maintaining muscle mass — especially in older adults.
Inadequate protein intake may accelerate and worsen age-related muscle wasting. This increases your risk of sarcopenia, an adverse condition associated with very low muscle mass
In the context of a healthy lifestyle and adequate exercise, regular consumption of lamb — or other may help preserve muscle mass.
Vitamins and minerals
Lamb is a rich source of many vitamins and minerals, including:
It contains the amino acid beta-alanine, which your body uses to produce carnosine, a substance necessary for muscle function
[Beta-alanine]is found in high amounts in meat, such as lamb, beef, and pork.
High levels of carnosine in human muscles have been associated with decreased fatigue and improved exercise performance
Diets low in beta-alanine — such as vegetarian and vegan diets — may decrease levels of carnosine in your muscles over time
On the other hand, taking high doses of beta-alanine supplements for 4–10 weeks has been shown to cause a 40–80% increase in the amount of carnosine in muscles
Therefore, regular consumption of lamb — or other foods rich in beta-alanine — may benefit athletes and those who want to optimize their physical performance.
[Iron deficiency]is a major cause of anemia but can be easily avoided with proper dietary strategies.
Meat is one of the best dietary sources of iron. It not only contains heme-iron — a highly bioavailable form of iron — but also improves the absorption of non-heme iron, the form of iron found in plants
This effect of meat is not entirely understood and is referred to as the “meat factor”
Heme-iron is only found in animal-derived foods. Therefore, it’s often low in vegetarian diets and absent from vegan diets.
This explains why vegetarians are more at risk of anemia than meat-eaters
Simply put, eating meat may be one of the best dietary strategies to prevent iron deficiency anemia.
Sodium (salt) may be particularly high in some processed lamb products, such as cured lamb
Aside from vitamins and minerals, meat — including lamb — contains a number of bioactive nutrients and antioxidants that may affect health:
Heart disease is a major cause of premature death.
It’s a group of adverse conditions involving the heart and blood vessels, including heart attacks, strokes, and high blood pressure.
Observational studies have revealed mixed results on the link between red meat and heart disease.
Some studies find an increased risk from eating high amounts of both processed and unprocessed meat, whereas others note an increased risk for processed meat only — or no effect at all
No hard evidence supports this link. Observational studies only reveal an association but cannot prove a direct causal relationship.
Several theories have been proposed to explain the association of high meat intake with heart disease.
For example, a high intake of meat may mean less intake of other beneficial foods, such as [heart-healthy fish, fruit, and vegetables.
It is also linked to unhealthy lifestyle factors, such as lack of physical activity, smoking, and overeating
Most observational studies try to correct for these factors.
The most popular theory is the diet-heart hypothesis. Many people believe that meat causes heart disease because it contains high amounts of cholesterol and saturated fat — impairing the blood lipid profile.
However, most scientists now agree that dietary cholesterol is not a risk factor for heart disease
Also, the role of saturated fats in developing heart disease is not entirely clear. Many studies have not been able to link saturated fat with an increased risk of heart disease
In itself, meat doesn’t have adverse effects on your blood lipid profile. Lean lamb has been shown to have similar effects as [fish]
Still, you should avoid eating high amounts of cured lamb or meat cooked at high heat.
The bottom line
Lamb is a type of red meat that comes from young sheep.
Not only is it a rich source of high-quality protein, but it is also an outstanding source of many vitamins and minerals, including iron, zinc, and vitamin B12.
Because of this, regular consumption of lamb may promote muscle growth, maintenance, and performance. In addition, it helps prevent anemia.
On the negative side, some observational studies have linked a high intake of red meat to an increased risk of cancer and heart disease.
Because of contaminants, high consumption of processed and/or overcooked meat is a cause for concern.
That said, moderate consumption of lean lamb that has been mildly cooked is likely both safe and healthy.
I want to share what I learned about the benefits of eating Lamb it helps all us body builders
Muscle maintenance
Meat is one of the best dietary sources of high-quality protein.In fact, it contains all nine amino acids you need and is referred to as a complete protein.
High-quality protein is very important for maintaining muscle mass — especially in older adults.
Inadequate protein intake may accelerate and worsen age-related muscle wasting. This increases your risk of sarcopenia, an adverse condition associated with very low muscle mass
In the context of a healthy lifestyle and adequate exercise, regular consumption of lamb — or other may help preserve muscle mass.
Vitamins and minerals
Lamb is a rich source of many vitamins and minerals, including:
- Vitamin B12. Important for blood formation and brain function. Animal-derived foods are rich in this vitamin, whereas vegan diets lack it. Deficiency may cause anemia and neurological damage.
- Selenium. Meat is often a rich source of selenium, though this depends on the feed of the source animal. [Selenium]
- Zinc. Zinc is usually much better absorbed from meat than plants. It’s an essential mineral important for growth and the formation of hormones, such as insulin and testosterone.
- Niacin. Also called vitamin B3, niacin serves a variety of important functions in your body. Inadequate intake has been linked to an increased risk of heart disease
Improved physical performance
Lamb not only helps preserve muscle mass but may also be important for muscle function.It contains the amino acid beta-alanine, which your body uses to produce carnosine, a substance necessary for muscle function
[Beta-alanine]is found in high amounts in meat, such as lamb, beef, and pork.
High levels of carnosine in human muscles have been associated with decreased fatigue and improved exercise performance
Diets low in beta-alanine — such as vegetarian and vegan diets — may decrease levels of carnosine in your muscles over time
On the other hand, taking high doses of beta-alanine supplements for 4–10 weeks has been shown to cause a 40–80% increase in the amount of carnosine in muscles
Therefore, regular consumption of lamb — or other foods rich in beta-alanine — may benefit athletes and those who want to optimize their physical performance.
Anemia prevention
Anemia is a common condition, characterized by low levels of red blood cells and decreased oxygen-carrying capacity of your blood. The main symptoms include fatigue and weakness.[Iron deficiency]is a major cause of anemia but can be easily avoided with proper dietary strategies.
Meat is one of the best dietary sources of iron. It not only contains heme-iron — a highly bioavailable form of iron — but also improves the absorption of non-heme iron, the form of iron found in plants
This effect of meat is not entirely understood and is referred to as the “meat factor”
Heme-iron is only found in animal-derived foods. Therefore, it’s often low in vegetarian diets and absent from vegan diets.
This explains why vegetarians are more at risk of anemia than meat-eaters
Simply put, eating meat may be one of the best dietary strategies to prevent iron deficiency anemia.
- Phosphorus. Found in most foods, phosphorus is essential for body growth and maintenance.
- Iron. Lamb is rich in , mostly in the form of heme iron, which is highly bioavailable and absorbed more efficiently than non-heme iron found in plants
Sodium (salt) may be particularly high in some processed lamb products, such as cured lamb
Aside from vitamins and minerals, meat — including lamb — contains a number of bioactive nutrients and antioxidants that may affect health:
- Creatine isessential as an energy source for muscles. Supplements are popular among bodybuilders and may be beneficial for muscle growth and maintenance
- Taurine. This is an antioxidant amino acid found in fish and meat but also formed in your body. Dietary taurine may be beneficial for your heart and muscles
- Glutathione. This antioxidant is present in high amounts in meat. [Grass-fed beef]
- Conjugated linoleic acid (CLA). This family of ruminant trans fats may have various beneficial health effects when consumed in normal amounts from food, such as lamb, beef, and dairy products
- Cholesterol. A sterol found in most animal-derived foods, dietary cholesterol does not have significant effects on cholesterol levels in most people
Heart disease is a major cause of premature death.
It’s a group of adverse conditions involving the heart and blood vessels, including heart attacks, strokes, and high blood pressure.
Observational studies have revealed mixed results on the link between red meat and heart disease.
Some studies find an increased risk from eating high amounts of both processed and unprocessed meat, whereas others note an increased risk for processed meat only — or no effect at all
No hard evidence supports this link. Observational studies only reveal an association but cannot prove a direct causal relationship.
Several theories have been proposed to explain the association of high meat intake with heart disease.
For example, a high intake of meat may mean less intake of other beneficial foods, such as [heart-healthy fish, fruit, and vegetables.
It is also linked to unhealthy lifestyle factors, such as lack of physical activity, smoking, and overeating
Most observational studies try to correct for these factors.
The most popular theory is the diet-heart hypothesis. Many people believe that meat causes heart disease because it contains high amounts of cholesterol and saturated fat — impairing the blood lipid profile.
However, most scientists now agree that dietary cholesterol is not a risk factor for heart disease
Also, the role of saturated fats in developing heart disease is not entirely clear. Many studies have not been able to link saturated fat with an increased risk of heart disease
In itself, meat doesn’t have adverse effects on your blood lipid profile. Lean lamb has been shown to have similar effects as [fish]
Still, you should avoid eating high amounts of cured lamb or meat cooked at high heat.
The bottom line
Lamb is a type of red meat that comes from young sheep.
Not only is it a rich source of high-quality protein, but it is also an outstanding source of many vitamins and minerals, including iron, zinc, and vitamin B12.
Because of this, regular consumption of lamb may promote muscle growth, maintenance, and performance. In addition, it helps prevent anemia.
On the negative side, some observational studies have linked a high intake of red meat to an increased risk of cancer and heart disease.
Because of contaminants, high consumption of processed and/or overcooked meat is a cause for concern.
That said, moderate consumption of lean lamb that has been mildly cooked is likely both safe and healthy.
