Power Food: Venison

It’s high in protein, iron and important vitamins, while being low in fat and cholesterol. Find out more about this power food below, and give our Venison recipes a try - you won't be sorry!

The best food sources of creatine are red meat and fish. While fish is an excellent source of vitamins and minerals, it’s not a good idea to eat fish everyday, due to potentially high mercury levels in some species and the high fat content (whether healthy or unhealthy fats – you still want to monitor your fat intake). Most red meats contain high saturated fat levels, so you’ll want to limit your intake of beef as well. But if you want to spice up your meat selection while getting some creatine from a natural food source and enjoy a low-fat treat, why not give venison a try.

Game meats, such as venison (deer), elk and bison, are generally much healthier than typical commercially-produced meats. Commercial meats contain numerous harmful chemicals. While organic meat can be a chemical-free alternative, they still contain high amounts of saturated fats and cholesterol. Game meats are typically lower in calories, saturated fats and cholesterol, while still being a great source of protein and iron, and offer variety to a typical diet. See the below chart for a nutritional comparison of typical meats.

Item (per 100g)	Calories	Fat (g)	Cholesterol (mg)	Protein (g)
Venison, loin cut	159	3.3	66	25
Chicken Breast	159	3.42	83	31
Turkey, light meat	154	3.45	68	29
Salmon, pink	138	5.75	39	20
Lamb Leg Roast, lean	178	7.62	83	25
Beef, lean bottom rd.	214	9.76	92	31
Veal Cutlet	213	10.35	125	26
Pork Shoulder Cut, lean	219	10.64	404	29
Scallops, breaded	215	11	77	17
Ground Beef, lean	265	18.4	85	24

One of the healthiest game meats is venison. As the above chart shows, venison is high in protein, while being fairly low in fat and calories. As well, venison is a good source of iron (a 4-ounce serving provides 28% of the daily value of iron). Iron is needed to make hemoglobin, which carries oxygen throughout the body, as well as helping to supply muscles with oxygen needed to make them contract. Iron is an important part of any healthy diet, but if you lead an active lifestyle, getting enough iron is essential.

Venison is also a great source of B vitamins, in particular, vitamin B3 (niacin), B6, B2 (riboflavin) and B12.

Vitamin B3 - Vitamin B3, commonly known as Niacin, plays a very important part in energy production. Niacin is needed to convert proteins, carbs and fats into usable energy and is also involved in the process of metabolizing fats.

Vitamin B6 - Most amino acids (the building blocks of protein) require a sufficient amount of B6 in order to synthesize protein. As well, since most molecules require this B-vitamin in their production, B6 is considered an essential part in the production of almost all new cells in the body. As if this wasn't enough, B6 also helps in processing carbohydrates (sugars and starch). Carb processing plays a large part in physical performance, so having enough of this important vitamin is critical to reaching your goals.

Vitamin B2 - Vitamin B2, commonly known as riboflavin, plays a crucial role in certain metabolic reactions, mainly in the conversion of carbohydrates into sugar, which is "burned" to produce energy. Riboflavin is also an antioxidant, which means it can neutralize damage-causing free radicals. As well, riboflavin is required for red blood cell formation and respiration, as well as regulating growth and reproduction – it’s essential for healthy skin, nails, hair growth, regulating thyroid activity and general good health.

Vitamin B12 - This essential B-vitamin plays an important part in red cell development and in preventing anemia. It also helps your nerve cells develop properly and helps your body metabolize proteins, fats and carbohydrates.

Venison Tenderloin

Recipe found on http://www.wisconsinhunter.com.

Ingredients:

Directions: