1 . EYE OF
ROUND
2 . SIRLOIN-TIP
SIDE STEAK
3 . TOP SIRLOIN
4 . BOTTOM ROUND
5 . SKIRT STEAK
1 . EYE OF
ROUND
( PROTEIN- TO-FAT RATIO : 7:1 )
Not only is the often overlooked eye of round one of the leanest cuts at the butcher , it can also be one of the most economical . It ' s taken from near the rear legs , or the " round " part of the beast . Beyond its payload of muscle-sculpting protein , this steak also delivers healthy amounts of highly absorbable iron to help give your workouts a boost of energy .
PREP TIP : Eye of round can be slightly tough and dry . To help tenderize the meat and add moisture , try marinating it for an hour or more in a mixture of oil , soy sauce , and salt .
2 . SIRLOIN-TIP
SIDE STEAK
( PROTEIN- TO-FAT RATIO : 7:1 )
Also called " knuckle steak ," this is a very lean cut taken from the top of the round or hip of the animal . It ' s not to be confused with top sirloin . On top of protein , you can count on this steak for a source of niacin , a B vitamin necessary to convert the food you nosh on into the energy you use in the squat rack .
PREP TIP : You can make a lean cut of steak such as this one even leaner by trimming off the visible fat before cooking . However , leaving on some of the white stuff can infuse great flavour . So consider shedding the fat post-grilling .
3 . TOP SIRLOIN
( PROTEIN- TO-FAT RATIO : 5:1 )
Gleaned from the loin section of the beast , this cut of steak offers up good flavour and moderately tender meat at a budget-friendly price . So you get the best of both worlds — great taste without the onslaught of fatty calories . As with other red meats , top sirloin is a natural source of creatine , the ultra-popular compound shown to bolster feats of strength on the gym floor .
PREP TIP : Lean meats like sirloin can quickly become tougher than shoe leather when overcooked . Your best defense against eating a hockey puck is to cook the steak over high heat not past medium-rare , about 3 minutes per side .
4 . BOTTOM ROUND
( PROTEIN- TO-FAT RATIO : 4:1 )
Similar to top round , this steak is taken from the rump region of the animal . Each 3-ounce serving ponies up nearly 20 grams of top-notch protein that your transforming muscles crave , along with healthy amounts of selenium , a potent antioxidant that may aid in exercise recovery .
PREP TIP : Since this cut is not praised for being overly tender , it ' s a great candidate for braising or slow cooking in some liquid over a longer period of time to help tenderize the meat .
5 . SKIRT STEAK
( PROTEIN-TO-FAT RATIO : 2.5:1 )
If you ' re looking for a steak with rich , beefy flavor that won ' t break the fat bank , look no further than skirt steak . This long cut of steak is sourced from the diaphragm muscles of the beast .
PREP TIP : Skirt steak is best panseared or grilled over high heat and makes an outstanding fajita , sandwich , or stir-fry meat . Cooked skirt steak should be sliced across the grain to help break up the tough fibers .
CUTS TO AVOID
You don ' t have to completely cut these steaks out of your training diet , but their lofty fat numbers should make them more of a splurge than a regular gastronomic occurrence . ✖ Rib-eye steak : Protein-to-fat ratio : 1:1 ✖ T-bone steak : Protein-to-fat ratio : 1.2:1 ✖ Porterhouse steak : Protein-to-fat ratio : 1.5:1
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