If you've stared down one too many chicken breasts at dinner lately, you're probably a runner. You know what's healthy, and chicken breasts—a low-fat protein—certainly are. But you may be surprised to find that other meats, from steak to pork, can boost your health and rebuild and strengthen muscles. "Meat provides nutrients runners need, like iron to help maintain energy levels," says Rikki Keen, R.D., a sports dietitian based in Anchorage. "It also supplies protein and amino acids that repair small muscle tears that occur during training."
Working different meats into your dinner rotation has another benefit: saving your taste buds from monotony. Just choose lean cuts and give it a role as a side dish. Here are five types of meat that can send the chicken across the road.
BEEF
Craving a juicy steak as a celebratory postrace meal? Go for it. A 3.5-ounce serving supplies 34 percent of your daily requirement for zinc, a mineral essential for a strong immune system. (Zinc is also abundant in cereal grains, but the body is better able to absorb it from meat sources, Keen says.) You'll also get two milligrams of iron, a plus "because running, especially high mileage, breaks down red blood cells, so athletes need about 30 percent more iron than nonathletes," she says. That's about 10 milligrams for men and 23 milligrams for women daily. And B vitamins, which help convert carbohydrates into the fuel needed to make it through a training run, are particularly plentiful in beef. If you can, opt for grass-fed, which supplies more heart-healthy omega-3 fatty acids and antioxidant vitamin E, compared with grain-fed.
ATTENTION, SHOPPERS: Lean cuts include eye of round, sirloin, filet mignon, tenderloin, flank, or 95 percent lean ground beef. The perfect portion is the size of your palm—minus your fingers.
DARK MEAT CHICKEN
Too often, runners believe that the juicy meat found in chicken thighs, wings, and legs is off-limits. That's a myth. After all, a 3.5-ounce breast has 161 calories, while an equivalent portion of dark meat runs only 200 calories. Yes, dark meat has more fat (11 grams versus four grams in white), but fewer than four grams are saturated fat. Compared to bland breasts, flavor-packed dark meat is also higher in zinc and iron. Bottom line: If you love the taste, dark meat is a healthy way to add variety to your diet, says New Orleans-based sports dietitian Molly Kimball, R.D.
ATTENTION, SHOPPERS: It's the skin that contains most of the unhealthy saturated fat. So buy boneless or skinless pieces or cook with the skin on and remove it before eating.
LAMB
A rare find on the typical American dinner plate, lamb is a surprisingly good source of heart-healthy omega-3s. Because the amount of omega-3s depends on the lamb's diet, look for either "pasture-fed" or "organic" on the label. One study published in 2011 in the British Journal of Nutrition found that people who ate grass-fed red meat, including lamb, three times per week for four weeks increased levels of healthy omega-3s in their blood, while decreasing inflammatory omega-6 levels. Like beef, lamb is also a good source of zinc and iron.
ATTENTION, SHOPPERS: Choose leaner cuts like loin and leg, and trim visible fat. Because lamb can dry out without this extra fat, try roasting, broiling, or braising the meat for a stew.
PORK
It's the best substitute for chicken lovers. Compared with chicken breasts, a serving of pork tenderloin packs 13 percent fewer calories and the same amount of fat (four grams) and saturated fat (one gram). It's an excellent source of vitamin B6, which helps your body metabolize protein and carbs and produce energy during exercise.
ATTENTION, SHOPPERS: Grill up center-cut pork chops or roast pork tenderloin. Lower-fat meats, especially pork, need to be seasoned well to maximize flavor. Rub on a mix of spices (like cumin, paprika, and chili powder) and fresh or dried herbs, plus salt and pepper.
TURKEY PASTRAMI
If you're stuck in a turkey sandwich rut, vary your routine with turkey pastrami. It's turkey that's cured in seasonings and then smoked, giving it a delicious flavor. One two-ounce serving supplies two milligrams of energy-revving iron. Deli meats do have higher sodium levels, but Kimball says that most runners don't need to watch their sodium because they lose so much through sweat, even if the workout is only a few miles. "Pastrami is just like another source of electrolytes," she says. Kimball suggests eating a half sandwich after a run because it will provide a great recovery mix of carbs, protein, and salt.
ATTENTION, SHOPPERS: To limit nitrates, the chemical preservatives found in cold cuts, look for packages labeled "no nitrates or nitrites added" or "uncured," which rely on natural preservatives, such as sea salt and celery powder.
EAT better: Spread your protein intake throughout the day, eating some at each meal. Doing so is better for bone health, muscle mass, and satiety.
