Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
When you’re working to get more protein into your diet, meat is often one of the easiest go-to options. But not all meat is created equal—and between red meat, white meat, and the differences in poultry cuts, it’s easy to get confused about what’s actually best for your goals and your health.
This week, a FitTRAC member reached out with a smart question about protein choices. Here’s what they asked:
“Hey Coach Darren, I’ve been trying to increase my protein intake, and I’m eating more meat than I used to. But I keep hearing different things about red meat vs. white meat, and even dark meat vs. white meat in chicken and turkey.
I’m not sure what’s healthiest, what I should limit, and what’s best for building muscle and staying lean.
Can you break down the differences and help me make smarter choices?”
Absolutely—this is a great topic, especially since your protein sources impact more than just muscle gain. Here’s how to choose the right meats based on your goals and lifestyle:
Red Meat Is Fine—Just Watch the Cut and Portion: Red meat—like beef, pork, and lamb—is a nutrient-dense source of complete protein, iron, zinc, B vitamins, and naturally occurring creatine, making it a solid choice for muscle-building and recovery.
The key is to focus on lean cuts like sirloin, tenderloin, or 90% lean ground beef and keep portion sizes reasonable—around 3 to 5 ounces per serving (roughly the size of your palm).
Where it can become an issue is with frequent large portions or regularly eating fattier, processed cuts like bacon or sausage, which have been linked to long-term heart health risks.
Eating red meat in moderation—1 to 2 times per week—within a balanced diet gives you the benefits without the downsides.
White Meat Wins for Lean Protein—Quality Counts Too: White meat, especially from chicken and turkey breast, is an excellent lean protein option, low in fat and calories while still rich in amino acids that support muscle repair and fat loss. It’s especially helpful for those focused on body composition goals or meal prepping on a budget.
To get the most out of it, pay attention to the quality. When possible, opt for organic or pasture-raised poultry, which often contains fewer additives and a healthier fat profile. Also, be mindful of prep methods—baking, grilling, or air frying keeps things lean, while frying or adding heavy sauces can cancel out the benefits.
Choosing high-quality, minimally processed white meat makes it easier to stay aligned with your nutrition goals without sacrificing flavor or results.
Dark Meat in Poultry: Higher Fat, but Still a Solid Option: Dark meat (like chicken thighs or drumsticks) contains slightly more fat and calories than white meat, but it’s still a great source of high-quality protein. It also tends to be richer in flavor and slightly higher in iron and zinc, which support energy and immune health.
If you prefer the taste and texture of dark meat, there’s no need to avoid it—just be mindful of portion sizes, and consider baking or grilling instead of frying to keep it healthy. Dark meat can absolutely be part of a muscle-building, fat-loss, or maintenance plan when included intentionally.
There’s no one “right” type of meat—it all comes down to your goals, preferences, and how the meat fits into your overall plan. Choose lean cuts most of the time, mix in red meat in moderation, and don’t stress if you prefer dark meat over white. The key is to be mindful of portion sizes, preparation methods, and balance across the rest of your meals.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.