Beef Liver Overview
Beef liver is nature's multivitamin, containing more nutrients gram-for-gram than almost any other food, with exceptionally high levels of vitamin A, B12, iron, and folate.
Why Beef Liver Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Beef Liver Nutrition Facts
Per 100g (100g (about 3.5 oz cooked))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 | — |
| Protein | 26.5g | 53% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 4.8g | 6% |
| iron | 6.2mg | 34% |
| zinc | 5.3mg | 48% |
| vitaminA | 9442µg | 999% |
| vitaminB2 | 3.4mg | 262% |
| vitaminB12 | 83.1µg | 999% |
| folate | 290µg | 73% |
| vitaminB6 | 1.1mg | 65% |
| vitaminB3 | 17.5mg | 109% |
| selenium | 39.7µg | 72% |
| copper | 12mg | 999% |
Key Nutrients in Beef Liver for Athletic Performance
Protein
26.5gSupports athletic performance by providing essential protein
Iron
6.2mgSupports athletic performance by providing essential iron
Best Ways to Eat Beef Liver for Athletic Performance
- Pan-fried with onions
- Mixed into ground beef dishes
- Marinated to reduce strong flavor
- Incorporated into pâté
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Beef Liver Health Benefits
- Highest source of bioavailable vitamin A
- Extremely rich in vitamin B12 for energy
- Excellent source of heme iron
- Contains all essential amino acids
- High in choline for brain health
Important Considerations
- Avoid during pregnancy due to high vitamin A levels
- Limit to 100-200g per week
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