LESLIE BONCI, MPH, RDN, CSSD, LDN, FAND SPORTS DIETITIAN, KANSAS CITY CHIEFS
beef. a tasty and powerful workout recovery food.
As a dietitian working with the Kansas City Chiefs, my goal is to help players strategize, optimize, and realize their potential through the foods they choose to include in their fuel kit. Whether you're a casual athlete or a pro, eating well can boost physiology, physique, and performance when driven by practical and enjoyable food choices.
If you want to be strong and have endurance, keep your muscles healthy, and support your immune system, protein is key. Beef has all the important building blocks (amino acids) your body needs and is thus considered a high-quality protein.
Being an athlete is tough on your body, physically and mentally. Eating right can help your body recover after tough workouts. To recover well, you need to eat enough protein to rebuild what's broken down during exercise. This means distributing enough protein throughout the day, not just in one big meal. Protein works even better when you pair it with carbohydrates. It's like a powerful combination that helps your body heal. So, whether you're having a burger on a bun, pasta with meat sauce, or steak and veggie fajitas, these meals deliver not only flavorful combinations but also nutrient amplifications.
eating before or after workouts
Beef is packed with nutrients, so you don't need a huge amount to get the benefits. After a challenging practice or workout, you might not feel very hungry. So, choosing foods with lots of nutrients in smaller portions can be an advantage. A 3-ounce cooked serving of beef delivers 25 grams of protein and 2.25 grams of leucine, an important amino acid that helps keep your muscles strong.
To become a pro athlete or eat like one, it’s essential to focus on the right nutrition for practice, workouts, and competition. Eating protein before lifting weights can support muscle growth, while post-practice nutrition will help you recover. In football, the right food is crucial for keeping players energized and strong. Beef is great on its own, but it truly shines as part of a team when combined with grains, other carbs, fruits, and veggies.
"To recover well, you need to eat enough protein to rebuild what's broken down during exercise. Beef is an excellent choice." - Leslie Bonci
beef provides vitamins and minerals for strength of body and mind
Eating beef can propel you into the nutrition bonus round because it has a lot of special nutrients. Iron, zinc, and selenium are minerals that help your body perform well. B vitamins make sure your body uses nutrients properly. Beef also has choline, which is great for your body and brain, and phosphorus, which keeps your bones strong.
Here are some tasty ideas for recovery meals:
PRO TEAM Insights – Embracing the Protein Pact
The goal is to create a satisfying bowl or plate to #feedtheneedtosucceed. We include #beeffortheChiefs because it contributes to:
- Physiology: Beef fosters muscle and bone health while fortifying the immune system for proactive protection.
- Physique: Beef aids muscle preservation and growth. Protein helps you feel full - an asset for optimizing body composition without sacrificing muscle. Its rich flavor, hearty texture, and satisfying chew prevent overindulgence. Beef can be combined with fiber-packed foods such as beans, veggies, and whole grains in dishes like stir-fries or salads. Incorporating fluids in stews or chilis takes up more space in the stomach, curbing hunger between meals and contributing to body composition goals.
- Performance: Infusing beef into the fuel kit equips athletes for workouts, practices, and games. It facilitates post-activity recovery, ensuring consistent performance.
- Practicality: Beef is a familiar, versatile, and easily prepared option. Its widespread availability makes it a dependable choice and it pairs well with a variety of foods, making it a great partner in creating balanced meals.
beef brings the value you need to performance and recovery
Remember, your meals should be based on what you like, what you can afford, and what you know how to cook.
Beef brings value to physiology, physique, performance, and practicality in numerous ways. Beef stands as a nutrition powerhouse at any meal and is on the Chiefs’ training table to help our players choose foods that aid them in strategizing, optimizing, and realizing their goals.
For more beef recipe ideas, visit HERE
US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Legacy. Version Current: April 2018. NDB#13364. Internet: https://ndb.nal.usda.gov/ndb/ at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170208/nutrients
