Hey Fit Fam, Eric Kim here—your macro-tracking, muscle-stacking hype-man👊. Today we’re wagging our way into one of the most slept-on power cuts in the cow: beef tongue. If you’re bored of chicken breast and need flavor that hits like a PR slap, read on.
1. The Macro Mic-Drop 🎤
Per 100 g cooked, beef tongue brings:
- Protein: 19 g of complete aminos to patch up torn fibers
- Fat: 22 g (7 g saturated) for hormone support and that melt-in-your-mouth bite
- Carbs: Big fat zero—ketonians, rejoice!
- Energy: ≈ 278 kcal to fuel leg day without a sugar crash
That’s a 1-to-1-ish protein-to-fat ratio—perfect for low-carb bulks or anyone cycling fats for satiety.
2. Micronutrient Muscle-Up 🏆
Tongue isn’t just macros; it’s a nutrient fireworks show:
| MVP Micronutrient | Per 100 g | Why You Care |
| Vitamin B12 | 3.1 µg (130 % DV) | Nerve conductivity + red-blood-cell power |
| Choline | 155 mg (31 % AI) | Brain signaling, liver detox |
| Zinc | 4.1 mg (37 % DV) | Immune defense, testosterone support |
| Iron (heme) | 2.6 mg (15 % DV) | Oxygen delivery for endurance sets |
Stack those with a food-first mindset and you’ve got recovery nutrients most supps charge triple digits for.
3. Performance Takeaways 🚀
- B-vitamin boost → faster energy metabolism, cleaner lifts.
- High glycine & collagen from slow braise → joint TLC after heavy squats.
- Zero carbs → slide it into keto or targeted-carb windows without wrecking insulin timing.
4. Mind the Richness ⚖️
Yes, there’s 132 mg cholesterol and a solid slab of fat in that 100 g serving—exactly why it tastes like velvet. Use it strategically:
- Post-workout re-feed? Perfect.
- Cutting for a comp? Keep portions “deck-of-cards” size and pair with fibrous greens.
- Gout or LDL issues? Rotate with leaner proteins.
5. Coach Eric’s Kitchen Playbook 👨🍳
- Pressure-cook 60 min with garlic, bay, and peppercorns. Peel skin while warm.
- Sear or grill slices for 1–2 min per side—Maillard equals magic.
- Macro-hack taco: 90 g tongue + corn tortilla + pico + shredded cabbage. Net macros ≈ 24 P / 15 F / 12 C.
- Meal-prep tip: Freeze cooked tongue in 150 g packs; thaw, slice, flash-sear—done in 3 min.
6. The Challenge 🏅
This week, swap one routine protein with 150 g of beef tongue. Track the satiety, track the pumps, tag me @EricKimFit with your #TongueGainz pics. Let’s normalize nose-to-tail nutrition—and make our taste buds and biceps equally happy.
Stay hungry, stay humble, and keep crushing it! 🏋️♂️🔥