The Best Beef for Building Muscle

There was a time when you could rest assured knowing that juicy steak you were biting into was a grass-fed cow, and raised to the highest standards. Now, you have to look for the best beef for building muscle.



Over the last 50-60 years, the formula changed, and cows were raised to get fatter rather than healthier. This contributes to changing the composition of your dish. Even though health-conscious eaters prefer a leaner cut, the beef we get today is still packed with unhealthy fats.

This is due to the fact that most cows are fed corn, or with other low-quality grains rich in omega-6 fatty acids. The ratio of omega-6 to omega-3 should be in the neighbourhood of three to one. However because of the diet most cows are raised, the ratio is closer to 20:1.

The human body doesn’t digest fat very easily for starters. Constantly ingesting meals packed with saturated fats and omega-6 fatty acids set the stage for some pretty nasty chronic illnesses down the road.

Beef is loaded with protein, amino acids, and other vitamins vital for muscle buildings and other important bodily functions. So you have to make sure that any red meat in your diet helps for maximising your muscle gains while not having a detrimental effect on your overall health.


Regardless of which cut of meat you choose, there are ways to drain the fat from your cut of meat. Cooking using outdoor or electric grills helps to drain fat rather than cook the meat in it. These cooking methods prevent fat from absorbing back into the steak.

This being said it is still equally as important that you choose the best beef for building muscle in order to maximise the health benefits and minimise the negative ones. For starters, go with grass-fed beef whenever possible. The omega-6 to omega-3 ratio is naturally more desirable and healthier for your body.

The next step is choosing the right cut. Obviously, the flavour is important but there are some parts of the cow that are inherently more fatty than others.

Regular ground beef almost always come from a fattier cut of meat. Make sure you take the time to ask your butcher to prepare your lean ground beef from a healthier cut.

In terms of the steak itself, a ribeye is a cut that tends to have the most fat. Not surprisingly, it’s also the most delicious. Our health is more important than our taste buds, however. So going with a sirloin or flat iron, properly seasoned, is a much healthier way to get your protein.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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