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 Strength Training Support
Strength training requires strategic nutrition to support neuromuscular adaptations, recovery, and progressive overload. Adequate protein, strategic carb timing, and micronutrient sufficiency are key to maximizing strength gains.
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 Strength Training Support
Protein
26.5gSupports strength training support by providing essential protein
Iron
6.2mgSupports strength training support by providing essential iron
Zinc
5.3mgSupports strength training support by providing essential zinc
Best Ways to Eat Beef Liver for Strength Training Support
- Pan-fried with onions
- Mixed into ground beef dishes
- Marinated to reduce strong flavor
- Incorporated into pâté
Pro Tip:
Focus on progressively increasing training volume and intensity while staying in a slight calorie surplus. Strength gains are 70% training stimulus and 30% nutrition - you can't out-eat poor programming, but inadequate nutrition will limit even perfect training.
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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