In this week’s podcast, we discuss the athletic benefits of the carnivore diet, including the high protein content of an all-meat diet as well as the naturally occurring peptides, carnosine and creatine, found in meat which promote increased performance. 

• • Meat contains bioavailable and easily-absorbed essential fatty acids, including the omega 3’s, EPA and DHA, which are only found in animal sources.
  • Meat contains all 9 essential amino acids as well as the conditionally essential amino acids
    • Conditionally Essentially amino acids
      • Arginine 
      • Glycine
      • Proline
      • Glutamine
      • Tyrosine
      • Serine
      • Cysteine – Methionine is precursor 
      • Taurine – Methionine is precursor 

Carnosine Benefits

• Carnosine as a buffer

“Carnosine exhibits excellent buffering capacity at physiological pH values: concentrations of carnosine are such that they can provide up to 40% of the pH-buffering capacity of skeletal muscle.” This ability of carnosine allows you to workout harder for longer.

• What is it?

Carnosine (beta-alanine-histidine) is a dipeptide, a binding of the amino acids, alanine and histidine, a non-enzymatic free radical scavenger and a natural antioxidant.

Only found in animal products, mainly muscle meat.

In our bodies, it’s found mainly in skeletal muscle. But it’s also found in high concentrations in the brain and heart-locations that have a high energy demand.

Amount of carnosine in food:

• Turkey Pectoral: 530mg/100g, 2400mg/lb
• Pork: 460mg/100g, 2000mg/lb
• Beef: 380mg/100g, 1700mg/lb

Creatine Benefits- Link to podcast on creatine

Links to Relevant Articles 

1. Understanding Carnosine
2. Carnosine and Skeletal Muscle
3. Beta-Alanine Supplementation and Performance
4. Carnosine and Exercise Performance
5. Beta-Alanine and Creatine Supplementation