BEEF UP! By Matthew G. Kadley Here's everything you need to know to make beef the ultimate muscle food. We wouldn't steer you wrong Once outlawed by the nutrition police, forcing even the mightiest carnivore to consider trying tofu, beef is now back in fashion. Bodybuilders everywhere are trading in a skinless chicken breast or two for a nice, thick steak. And for good reason: any way you slice it, beef packs some serious protein and other vital nutrients. But the buyer should still beware. Choose the right cut and you've got a high-octane muscle food; choose the wrong one and you could be sending your buff-to-blubber ratio into a downward spiral. "Protein is the most obvious nutrient in beef that can benefit anyone who is training," says Rick Hall, a registered dietitian and nutrition lecturer at Arizona State University. And beef doesn't contain just any run-of-the-mill protein. It boasts an impressive collection of the nine essential amino acids and has a high biological value, which means it's very digestible and usable by the body, Hall explains. In fact, studies show that foods with a high biological value are what you should hunt for to repair those muscles postworkout. But beef's nutritional virtues extend well beyond protein. Beneficial minerals in beef include the antioxidant selenium, highly absorbable iron and immune-boosting zinc, with the most well-represented vitamins being thiamin, riboflavin, niacin, pantothenic acid, B6 and B12. "Several of these micronutrients are involved in energy metabolism and help the body utilise sources of fuel such as carbohydrates and fat," notes Hall. And with roughly 2 grams of creatine per pound, beef can give your body some of the creatine it needs to push some serious weight. What about the fat content? Yes, that steak or beef burger contains more fat than your good old skinless chicken breast. But some saturated fat is necessary for maintaining testosterone levels, and about one-third of beef's saturated fat is stearic acid — which, Hall says, has a neutral effect on blood cholesterol levels. Even so, this leaves a pretty big chunk of other saturated fatty acids like palmitic acid that can inflict serious heart damage. That's why nutrition professionals recommend choosing leaner cuts of beef. "The leaner the cut, the more muscle-building protein per gram," Hall points out. Although several cuts are good, round cuts — with the best protein-to-fat ratio — stand above the rest. "Loin cuts are also lower in fat and worth stocking in your freezer," remarks Kyle Shadix, a New York–based chef and dietitian. A good indication of fat content is the colour of the meat; deeper red meats are often the leaner varieties. Beef may be graded based on its leanness, how it tastes and the age of the animal when it meets its maker. "Select" cuts are leaner than "choice" cuts, which are leaner than "prime" cuts. Prime cuts are primarily found in restaurants. "You'll notice less marbling in select cuts," Shadix explains. And while this is certainly good for your arteries, the palate can suffer since this cut is less tender and juicy than choice or prime cuts. Marinating a select cut, however, can make even the leanest of steaks taste like heaven. GRASS VS. GRAIN Unfortunately, small farms where cows are free to graze on grass at will are rapidly being replaced by larger operations with cattle that are fed grains. Yet small, family-owned cattle farms tend to be better for the environment and cows alike, and the beef they produce may be tastier and better for your health. "Compared with grass-fed beef, grain-fed meat typically contains more total fat, saturated fat and calories," says Jo Robinson, author of Pasture Perfect (Vashon Island Press, 2004). She adds that meat from grain-fed cattle has less of the antioxidants vitamin E and beta-carotene as well as two desirable fats: omega-3 fatty acids and conjugated linoleic acid, or CLA. The role omega-3s play in fighting numerous conditions (particularly heart disease) has been well established; the form of CLA found in beef fat is showing the greatest promise in the battle against cancer, notes Timothy Ferriss, of the US National Cattlemen's Beef Association. Check out ‘grass-fed beef' in your internet search engine for a list of places to find go0d stuff. MARINATING TIPS The best way to make even the leanest cut of beef taste like prime is to use a good marinade. And that means more than just opening up a bottle of soy sauce. You can make quick and easy marinades that are full of flavour and low in fat and calories with simple ingredients like olive oil and herbs and spices. One of our favourites uses 2 tablespoons each rice or cider vinegar and water, 1 tablespoon olive oil, 1 teaspoon each ground ginger and sugar and one crushed garlic clove. Add to a 450g steak in a large zip-top plastic bag and marinate in the refrigerator for two hours. Perhaps the most important step to proper marinating is knowing what cut of meat you're working with. "For tender pieces of meat like top rump and prime rib, marinating for 30 minutes to a couple of hours would be ideal," says Christopher Anderson, chef for actor "The Rock" Dwayne Johnson. Such marinades consist of stock, wine or any other of several flavourful liquids. "For tougher pieces of meat such as round, flank and chuck, an acid such as lemon juice or vinegar should be added to help tenderise the meat," Anderson adds. Soak these cuts longer — up to 12 hours — before sending them to the grill. Other marinating essentials include: >> Using at least 125 ml of marinade for every 450 g of meat and turning the meat occasionally. >> Always marinating in the refrigerator, never at room temperature. >> Freezing some beef with the marinade. The meat will marinate as it freezes and still more as it defrosts. >> Making use of aromatics such as herbs, spices and vegetables. >> Keeping some marinade for basting during cooking, which adds flavour.

SACK THE FAT While choosing the right cut of beef is your best bet for cutting saturated fat, try some of these tried-and-tested methods for reducing the amount of fat and calories in your favourite beef dishes: >> Trim visible fat from your meat. >> Use low-fat cooking methods such as grilling or roasting. "Grilling on an indoor grill is great because it requires no oil, and the meat picks up flavour from the grill," says Anderson. >> Refrigerate stews, soups, chillies and meat sauces, and remove the fat that rises to the surface and hardens. >> Rinse cooked beef in hot water in a colander or strainer. >> Drop an ice cube into any cooled beef dishes containing liquid, such as soups. The fat hardens around the ice, making it easy to remove. >> Before you trim the fat from your steak, put it in the freezer for 20 minutes. This will harden the visible fat, making it easier to cut off. M&F Beefing Up Your Kitchen Sure, the celebrity chefs on TV can fire up the tastiest steaks around. But kitchen talent is only half the equation; the other half is proper gear. To help turn you into a serious beef man, we've got the essentials. ›› DIGITAL THERMOMETER Why you need it: To make sure the nasty bugs are annihilated. ›› VACUUM SEALER Why you need it: To stamp out freezer burn and extend beef freezer life. ›› ELECTRIC INDOOR GRILL Why you need it: You can sear meat to outdoor perfection in 5–10 minutes flat, with those nice grill marks to boot! ›› STEAK KNIFE Why you need it: Because a cheap knife may have you spending a night in hospital. ›› BEEF COOKBOOK Why you need it: Gives you all the info you need to send your guests home happy. ›› TOP-OF-THE-RANGE BARBECUE Why you need it: Serious beef-cooking requires a serious grill. RUMP (With Sweet Caramelised Onions) Makes two servings >> 1 medium onion, thinly sliced >> 450 g boneless rump steak >> 60 ml water >> 2 Tbsp. Worcestershire sauce >> 1 Tbsp. sugar Non-stick cooking spray Coat a frying pan with non-stick cooking spray; heat over high heat. Add onion and cook four minutes until browned, stirring often. Remove onion and set aside. Add steak to pan and cook 5–7 minutes per side or until desired doneness. Remove steak and set aside. Add onion, water, Worcestershire sauce and sugar to pan. Cook, stirring to coat onion, 30–45 seconds or until most of the liquid has evaporated. Thinly slice beef diagonally and serve topped with onion. NUTRITION FACTS (per serving): 511 calories, 68 g protein, 16 g carbs, 17 g fat FLANK STEAK (With Teriyaki Sauce) Makes two servings >> 450 g lean flank steak 12 mm thick), trimmed of visible fat >> 85 g honey >> 65 g low-sodium soy sauce >> 1 tsp. ground ginger >> 1 tsp. sesame oil >> 1 garlic clove, crushed >> 1⁄4 tsp. each salt and ground black pepper Place steak in a large zip-top plastic bag. Combine remaining ingredients and pour into bag with steak. Turn bag to coat meat. Allow to marinate in the refrigerator 12–24 hours. Remove steak from bag and place in a preheated pan. Cover and cook 5–6 minutes per side or until desired doneness. Cut steak diagonally across grain in 1⁄4-inch-thick slices. NUTRITION FACTS (per serving): 575 calories, 65 g protein, 37 g carbs, 18 g fat FILLET STEAK (With Dijon Crust) Makes two servings >> 60 g Dijon mustard >> 1 Tbsp. lemon juice >> 2 garlic cloves, crushed >> 1 Tbsp. ground black pepper >> 1 tsp. fennel seeds >> 450 g fillet steak In a small bowl, combine mustard, lemon juice, garlic, black pepper and fennel seeds; mix well. Spread the mixture over both sides of the fillets, leaving some mixture for basting. Cover beef and allow to marinate in the refrigerator at least three hours. Pan fry fillets over medium-high heat about five minutes per side or until desired doneness. Baste with extra marinade during cooking. Let fillets stand five minutes before serving. NUTRITION FACTS (per serving): 539 calories, 62 g protein, 4 g carbs, 28 g fat MINCED BEEF (No-Nonsense Burger) Makes two servings >> 450 g extra-lean minced beef >> 28 g dry breadcrumbs >> 40 g finely chopped onion >> 1 egg, lightly beaten >> 1⁄4 tsp. each salt and ground black pepper Mix all ingredients in a large bowl. Gently form into two 3⁄4-inch-thick patties. Preheat a lightly oiled grill to medium-high heat. Cook patties 5–7 minutes per side, testing doneness with a thermometer inserted sideways into centre of each patty. Internal temperature should reach at least 160°F/72°C. NUTRITION FACTS (per serving): 359 calories, 49 g protein, 12 g carbs, 13 g fat FACT >> Beef contains about 2 grams of creatine per pound MAKING THE CUT | Sorting through the different cuts in the supermarket's meat department can be more perplexing than Jay Cutler's runner-up placings at the Olympia. With all the different cuts available to consumers, it's no wonder so many people give up and opt for a tin of tuna or another skinless chicken breast. Our cut-by-cut comparison of beef's big players helps you tackle your next trip to the butcher. Amounts are for 225 g of meat. Matthew Kadey is a registered dietitian, personal trainer and freelance writer who owns Fuel For Life (fuelforlife.ca).