Overview
What is it?
Meat protein is the protein found naturally in animal muscle tissue, such as beef, pork, lamb, and poultry . It's a complete protein source, meaning it contains all nine essential amino acids that our bodies cannot produce on their own and must obtain from food .
How does it work?
Meat protein provides the body with essential amino acids, which are the building blocks of muscle tissue . When you consume meat protein, your body breaks it down into these amino acids during digestion . These amino acids, particularly leucine, are then used to stimulate muscle protein synthesis, the process of building new muscle tissue . Additionally, meat protein helps reduce muscle protein breakdown, contributing to a net positive protein balance that is essential for muscle growth .
What are the benefits?
The primary benefit of meat protein for building muscle mass is its high biological value and complete amino acid profile . This means that it is easily digested and absorbed, providing a readily available source of amino acids for muscle protein synthesis . Meat protein is particularly rich in leucine, an amino acid that plays a key role in activating the muscle-building process . Studies show that animal-based proteins, including meat protein, are generally more effective at stimulating muscle protein synthesis compared to plant-based proteins . Consuming adequate meat protein, as part of a balanced diet and combined with resistance training, can help promote muscle growth and maintenance, especially in older adults who are at risk of muscle loss (sarcopenia) .
Effectiveness
What does the research say?
Research consistently demonstrates that meat protein is highly effective for building and maintaining muscle mass . The amino acid composition of meat protein, particularly its high leucine content, makes it a potent stimulator of muscle protein synthesis . Several studies have shown that consuming meat protein after resistance exercise enhances muscle protein synthesis rates and leads to greater gains in muscle mass and strength compared to plant-based proteins . Furthermore, meat protein has been shown to be beneficial for older adults in preserving muscle mass and function, helping to combat age-related muscle loss .
Side Effects
Evidence
Clinical Studies & Trials
[1] The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption.
This review discusses the differences in muscle protein synthesis response between plant- and animal-based proteins. It highlights the lower digestibility and essential amino acid content of plant proteins, particularly leucine, which may result in a lower anabolic response compared to animal proteins. Strategies to enhance the anabolic properties of plant proteins are also discussed.
View study[2] The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review.
This review compares the anabolic properties of plant- and animal-based proteins for muscle mass maintenance. It emphasizes the higher digestibility and amino acid profile of animal proteins, which contribute to greater muscle protein synthesis and lean mass accretion, especially in older individuals.
View study[3] Plant-Based Diet: Is It as Good as an Animal-Based Diet When It Comes to Protein?
This review explores the differences between plant- and animal-based protein sources and their effects on general health, sarcopenia, and muscle performance. It discusses the benefits and drawbacks of a plant-based diet, including the limitations of plant proteins in providing essential amino acids.
View study[4] Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults.
This review characterizes the anabolic properties of animal-derived and plant-based proteins in older adults. It highlights the lower digestibility and amino acid content of plant proteins, suggesting that animal-derived proteins may be more anabolic. Strategies to enhance the anabolic response to plant proteins are also discussed.
View study[5] The muscle protein synthetic response to food ingestion.
This review discusses the regulation of muscle protein synthesis in response to food intake, particularly protein ingestion. It explores factors such as protein digestion, amino acid absorption, and intramyocellular signaling that influence the postprandial muscle protein synthetic response.
View study[6] Skeletal muscle fiber type and myofibrillar proteins in relation to meat quality.
This review focuses on the relationships among muscle fiber types, myofibrillar proteins, and meat quality. It discusses the challenges in classifying muscle fiber types and the need for more information on factors affecting ultimate meat quality.
View study[7] Dietary meat and protection against sarcopenia.
This review discusses the role of dietary meat in protecting against sarcopenia, the age-related loss of muscle mass. It highlights the importance of meat as a source of essential amino acids and its potential to increase muscle protein synthesis in older adults.
View study