Red meat has been unfairly demonised in fitness nutrition. In moderation (3-4 times per week), lean red meat provides exceptional nutritional value for athletes: complete high-quality protein with high leucine content, haem iron (the most bioavailable form, critical for oxygen transport and energy production), zinc (essential for testosterone and immune function), and creatine (naturally occurring in red meat and directly beneficial for training performance).
Ingredients (2 servings): 400g rump, sirloin, or beef strips, 1 head broccoli (chopped), 1 red capsicum (sliced), 1 zucchini (sliced), 1 carrot (julienned), 3 cloves garlic (minced), 2cm ginger (grated), 3 tablespoons oyster sauce, 2 tablespoons soy sauce, 1 tablespoon sesame oil, 1 tablespoon cornflour, brown rice or noodles to serve.
Method: Slice steak thinly against the grain and marinate in half the soy sauce, sesame oil, and cornflour for 10 minutes. Heat wok or large pan until very hot. Cook steak in batches (overcrowding drops temperature and steams rather than sears) for 1-2 minutes per side. Remove. Add more oil, cook garlic and ginger 30 seconds, add harder vegetables (carrot, broccoli) for 3 minutes, then capsicum and zucchini for 2 minutes. Return steak, add oyster sauce and remaining soy sauce, toss to combine. Serve over 1 cup cooked rice. Macros per serving: approximately 530 calories, 45g protein, 55g carbohydrates, 12g fat.