A new review of research shows that meat can be a helpful part of a healthy diet for people who exercise regularly or play sports. Meat contains important nutrients like protein, iron, and B vitamins that help muscles recover and perform well. While some people choose not to eat meat for health or environmental reasons, athletes who skip meat need to be careful to get these nutrients from other foods or supplements. The key is eating the right amount of lean meat and avoiding processed meats, which fits with what nutrition experts already recommend for active people.

The Quick Take

  • What they studied: How eating meat affects the health, recovery, and athletic performance of athletes and people who exercise regularly
  • Who participated: This was a review of existing research, not a new study with participants. The authors looked at what scientists already know about meat and athletic performance
  • Key finding: Meat provides valuable nutrients that help athletes recover and perform well, including protein, iron, and B vitamins. Eating meat in amounts recommended by nutrition experts appears to be beneficial for active people
  • What it means for you: If you exercise regularly or play sports, including lean meat in your diet may help your muscles recover and perform better. However, if you don’t eat meat, you can still get these nutrients from other foods or supplements—you just need to plan carefully

The Research Details

This is a review article, which means the authors didn’t do a new experiment. Instead, they read through many existing studies about meat and athletic performance to summarize what scientists have learned. They looked at what nutrients meat contains, how much meat athletes typically eat, and what happens when athletes avoid meat. This type of research is helpful for understanding the big picture of what we know about a topic.

The authors examined the nutrients in different types of meat and compared them to what athletes need for good performance and recovery. They also considered how eating habits might change in the future because of concerns about the environment and health.

This approach is important because it brings together information from many different studies into one clear summary. Rather than relying on one small study, a review looks at the overall pattern of what research shows. This helps athletes and coaches make better decisions about nutrition

This review was published in a respected scientific journal focused on meat science. The authors appear to have carefully considered both the benefits of meat and potential concerns. However, because this is a review rather than a new study, the strength of the conclusions depends on the quality of the studies they reviewed. The authors were honest about what we don’t know, such as exactly how much meat different athletes actually eat

What the Results Show

Meat is a rich source of complete protein, which means it contains all the amino acids that muscles need to repair and grow after exercise. This is one of the most important reasons athletes eat meat. Beyond protein, meat provides heme iron, which is a form of iron that the body absorbs more easily than iron from plants. This matters because iron helps carry oxygen to muscles during exercise.

Meat also contains important B vitamins like B12, B6, and B3, which help convert food into energy. Additionally, meat provides minerals like zinc, selenium, and phosphorus that support immune function and bone health—both important for active people. Some types of meat, particularly fish and grass-fed beef, contain omega-3 fatty acids, which may help reduce inflammation in the body.

The review found that current eating patterns among athletes generally match what nutrition experts recommend. Most athletes who eat meat are consuming amounts that support their performance without creating health problems. The authors emphasize that choosing lean cuts and avoiding processed meats helps maximize benefits while minimizing potential risks.

The review notes that some athletes and active people are choosing to eat less meat or no meat for environmental or ethical reasons. This is an important trend that may grow in the future. The authors point out that while avoiding meat is a valid choice, athletes need to be especially careful to get enough protein, iron, B12, and other nutrients from alternative sources. Without proper planning, vegetarian and vegan athletes might develop nutrient deficiencies that could hurt their performance and health. The review suggests that if athletes avoid meat, they may need to use supplements to ensure they get all necessary nutrients.

This review aligns with existing sports nutrition guidelines from major organizations that recommend adequate protein intake for athletes. The findings support the idea that meat can be part of a healthy athletic diet, which is consistent with what most nutrition experts have said. However, the review adds important context by acknowledging growing concerns about sustainability and environmental impact, which represents a shift in how people think about meat consumption. The authors balance these concerns with the practical reality that meat provides nutrients that are important for athletic performance

This is a review of existing research rather than a new study, so its conclusions are only as strong as the studies it examined. The authors note that we don’t have detailed information about exactly how much meat different types of athletes actually eat, which would be helpful to know. The review also doesn’t provide new experimental evidence—it summarizes what we already know. Additionally, the review focuses mainly on the nutritional benefits of meat and doesn’t deeply explore all the environmental or ethical considerations that might influence someone’s decision to eat or avoid meat

The Bottom Line

For athletes and active adults: Including lean meat in your diet in amounts recommended by nutrition guidelines (typically 3-6 ounces per day) appears to support athletic performance and recovery. Choose lean cuts, limit processed meats like bacon and sausage, and vary your protein sources. If you avoid meat, work with a sports nutritionist to ensure you get adequate protein, iron, B12, and other key nutrients through other foods or supplements. Confidence level: High for the benefits of adequate protein intake; moderate for specific meat recommendations since individual needs vary

This information is most relevant for people who exercise regularly, play sports, or are training for athletic goals. It’s especially important for endurance athletes, strength athletes, and anyone doing intense training. If you’re vegetarian or vegan, this research suggests you should pay special attention to getting enough protein and certain nutrients. People with specific health conditions should consult their doctor or a sports nutritionist before making major dietary changes

You won’t see dramatic changes overnight. Most athletes notice improved recovery and performance over weeks to months of consistent, adequate nutrition. If you’re changing your diet, give it at least 2-4 weeks to see how your body responds. If you’re addressing a nutrient deficiency, it may take several weeks to months to fully recover, depending on how severe the deficiency is

Want to Apply This Research?

  • Track daily protein intake (target: 0.7-1.0 grams per pound of body weight for athletes) and log which meals include meat. Note recovery quality (soreness, energy levels) and performance metrics (strength, endurance) weekly to see if adequate protein intake correlates with better results
  • Set a specific goal like ‘Include a lean protein source at each meal’ or ‘Eat 4-6 ounces of lean meat 4-5 times per week.’ Use the app to plan meals ahead and get reminders. If avoiding meat, use the app to track alternative protein sources and ensure you’re hitting protein targets
  • Monthly check-ins: Review your protein intake patterns, recovery quality, and athletic performance. Track energy levels, muscle soreness, and strength gains. If performance plateaus, review whether you’re getting adequate protein and other key nutrients. Adjust portions or sources as needed based on your training intensity

This review summarizes scientific research about meat and athletic performance but is not personalized medical advice. Individual nutritional needs vary based on age, sex, training intensity, body composition, and health status. Athletes with specific health conditions, dietary restrictions, or concerns about meat consumption should consult with a registered sports nutritionist or healthcare provider before making significant dietary changes. This information is current as of the publication date and may be updated as new research emerges. Always discuss major dietary changes with a qualified healthcare professional