The Beef WISE study, conducted by the University of Colorado Anschutz Health and Wellness Center, demonstrates that eating lean beef four or more times a week, as part of a healthy, higher-protein diet, combined with physical activity, can help people lose weight and fat mass while maintaining lean muscle, and supporting heart health.  This study shows that lean beef is just as effective as other protein choices to improve weight loss potential, body composition and support heart health, when included as part of a healthy, higher-protein diet. 

Unsurprisingly, protein is essential when you're trying to build muscle. This is because protein is comprised of amino acids, which repair the microtears that occur in muscles during weight training; they surround and fill the tear, making it bigger and stronger. Additionally, beef is an excellent source of protein that’s slower to digest so will keep protein synthesis elevated for hours to come after you eat it. Beef also provides a rich source of zinc as well as iron — two minerals that are important for keeping your energy levels up for any workouts that you have planned.

So how much beef do you need to eat? Well, here’s a handy chart that compares the density of proteins in some commonly touted foods. Mostly a serving of protein, 3oz, is considered to be close to a deck of cards or a small smart phone.

Table sourced from - https://www.beefitswhatsfordinner.com/nutrition