Research shows that ground beef is more effective than soy for muscle building

When it comes to building muscle, not all proteins are created equal.

New research from the University of Arkansas for Medical Sciences (UAMS) shows that 100% ground beef has a greater impact on muscle protein synthesis than its soy-based counterpart. In fact, the research shows that someone needs double the amount of soy-based protein to achieve the same results.

Published in the American Journal of Clinical Nutritionthe study examined the anabolic response – how the body builds muscle – after consuming a 100-gram beef patty versus one or two 100-gram patties of a soy-based product. The results? Just one serving of beef did the job, while two servings of the soy-based alternative were needed to see the same muscle-building benefits.

For those who count calories, the difference is striking: Beef yielded these results with fewer calories: 279 compared to 462.

“Although both beef and soy are considered ‘complete’ proteins, the amino acids in beef are simply more available for the muscles to use them efficiently,” says Robert Wolfe, Ph.D., professor of geriatrics at UAMS and principal investigator of the study. research. “This efficiency may be important because the body is in a constant state of protein turnover to rebuild and repair proteins for functional health, especially when combined with physical activity and as part of healthy development and aging.”

The study is part of a growing body of evidence highlighting the importance of high-quality protein for muscle health, especially as we age. Muscle mass plays a key role in maintaining strength, balance and the ability to age independently. For older adults, optimizing muscle health through diet and exercise can make a big difference in quality of life.

“The quality of the protein is just as important as the quantity,” Wolfe said. “This research highlights the fact that foods like nutrient-dense ground beef can provide greater muscle-building benefits, which is critical as people make dietary choices, especially when it comes to balancing calorie intake.”

The UAMS study was conducted in 24 healthy adults between the ages of 18 and 40, who were randomly assigned to consume one of three test meals: a 100% ground beef patty (80% lean, 20% fat); a 4-ounce Impossible Patty; or two impossible 100 gram patties.

Other researchers on the study included UAMS researchers David Church, Ph.D.; Shiloah Kviatkovsky, Ph.D.; Arny Ferrando, Ph.D.; Gohar Azhar, MD; and UAMS postdoctoral fellow Joseph J Matthews and Katie Hirsch, Ph.D., of the Department of Exercise Science, Arnold School of Public Health, University of South Carolina.

The research aimed to better understand how animal and plant proteins compare in promoting muscle protein synthesis, the process of repairing and rebuilding muscle fibers. The association had no role in the design, implementation, interpretation or writing of the study.