The FDA recommends that you take 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). However, athletes and bodybuilders often go up to 1 or 1.2 grams/Kg (approximately 0.54 grams/pound). With plenty of options out there to build muscle, choosing the best source may get confusing.

In fact, those who eat meat also face the dilemma of whether to rely on red meat or white meat. Both are excellent sources but differ in nutritional value, health risks, and how they fit into different diets. Understanding these differences can help you choose the right type of protein to support your fitness goals.

Red Meat vs White Meat: What’s the Difference?

The key distinction between red and white meat is myoglobin, a protein in muscle that stores oxygen. Red meat contains higher myoglobin levels, giving it a darker color. According to the USDA, meats like beef, lamb, pork, and veal are classified as red meat, even though pork, which looks lighter, has myoglobin levels high enough to be included in this category.

Several factors influence meat color, including the animal’s age, species, diet, activity level, and muscle use. Muscles that work harder, like those in cows or lambs, contain more myoglobin, resulting in darker meat. In contrast, poultry (chicken, turkey) has lower myoglobin, classifying it as white meat. Light poultry meat mainly comes from fast-twitch fibers, while darker portions like thighs contain slightly more myoglobin. But still, the question remains, which one to choose?

Should You Go For Red Meat?

Red meat provides high-quality protein, heme iron, vitamin B12, and zinc, all essential for muscle repair and overall health. However, health concerns arise when it’s consumed in excess or in processed forms.

Large studies, including an NIH analysis of over half a million adults, found that high red and processed meat intake was linked to increased risks of cardiovascular disease and colorectal cancer. Another study following 72,000 women reported similar associations between red meat consumption and chronic disease risk.

• Possible contributors to these risks include:
• Saturated fats (affecting cholesterol and heart health)
• Carcinogenic compounds formed during high-heat cooking
• Heme iron, which may produce cell-damaging compounds

The WCRF/AICR guidelines recommend limiting cooked red meat intake to 18 ounces per week and avoiding processed meats.
For muscle building, red meat remains highly effective. It is nutrient-dense, provides all essential amino acids, and offers significant amounts of easily absorbed iron, crucial for athletes, women, and adolescents. Choosing lean cuts like sirloin or tenderloin allows you to gain the benefits without excessive saturated fat.

Can White Meat Be a Better Everyday Option?

White meat, such as chicken and turkey, contains less saturated fat and cholesterol than most red meats. It offers 18–25 grams of protein per 100 g, making it an excellent lean source for muscle gain, especially during cutting phases or calorie-controlled diets. It is also associated with fewer long-term health risks.

• Lower in total fat, with a higher proportion of unsaturated fats.
• Contains less iron and zinc but is rich in B vitamins.
• Fewer bioactive compounds, but still a valuable source of omega-3 fatty acids.

Other High-Protein Foods for Muscle Gain

Beyond meat, several foods support muscle growth:

• Eggs: Complete protein with essential amino acids
• Milk, yogurt, cheese: Casein and whey for recovery
• Soy: A complete plant protein
• Nuts and seeds: Protein with healthy fats
• Beans and lentils: Protein + fiber for satiety

Choosing the Best Source for Your Goals

Both red and white meat help build muscle effectively. Studies show that while red meat is generally more nutrient-dense, it also has a higher amount of harmful byproducts. Meanwhile, you’ll have to include bigger portions of white meat to reach the same nutrient density.

So it’s best to tailor your diet, and you may try mixing both kinds of meat as per your preference or needs. So tell which type of meat you’ll prioritize in the comments.

Written by

Amanjeet Singh

Edited by

Sagnik Bagchi