All things are not created equal, and new research is showing that when it comes to building muscle, proteins are no exception to that rule, finding that ground beef provides more gains for muscle protein synthesis than soy-based alternatives. In fact, this study published in the American Journal of Clinical Nutrition suggests that a person would have to consume double the amount of soy-based alternatives to achieve the same results that ground beef would promote.
This study from the University of Arkansas for Medical Sciences (UAMS) examined the body’s anabolic responses of 24 healthy adults between the ages of 18 to 40 years old after consuming a 4-ounce beef patty and one or two 4-ounce soy-based alternative to compare the results. The participants were randomly assigned to consume one of 3 meals: one 4-ounce 100% ground beef patty that was 80% lean and 20% fat; one 4-ounce Impossible™ patty; or two 4-ounce Impossible™ patties.
Not all proteins are created equal
According to the researchers, the analysis revealed that one serving of beef was adequate to achieve a favorable anabolic response, however, two servings of the soy-based alternative were required to achieve the same muscle-building benefits. This creates a striking difference in calories with the beef delivering results with 279 calories compared to the soy-based alternative having 462 calories.
“While both beef and soy are considered ‘complete’ proteins, the amino acids in beef are simply more available for the muscle to use efficiently,” said Robert Wolfe, Ph.D., a UAMS professor of geriatrics and the study’s principal investigator. “This efficiency can be important since 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.”
Importance of quality for muscle health
What we eat is more important for healthy skin, hair, nails, and muscle than almost any other regime. When it comes to muscles, protein is important because it is fuel for our muscles, but the more significant role is being the basic building block of cells that build and repair muscle fibers and optimize muscle protein synthesis. Timing your protein intake throughout the day can help to promote muscle growth/health.
Not only do proteins help with muscles but it is also used in repairing and building new cells, tissues, bones, muscles, cartilage, skin, hair, and nails. Protein enzymes help with digestion, help you to feel fuller for longer after eating and ward off cravings, and protein plays an important role in hormone regulation, among other roles. Protein is made up of amino acids, and the amount we need changes as we age. Protein paired with adequate physical activity helps to maintain our muscles and prevent unwanted muscle loss that can rob us of mobility and independence.
This work is part of a growing body of evidence demonstrating the importance of the quality of protein for muscle health as we age. Muscle health/mass plays important roles in maintaining balance, and strength as well as the ability to keep our mobility and independence as we age. As we get older, a simple thing like protein choices paired with physical activity in living a healthy lifestyle can make a very significant impact on our quality of life.
“Protein quality matters as much as quantity,” Wolfe said. “This research underscores the fact that foods like nutrient-rich ground beef can offer more muscle-building benefits, and that’s critical as people make dietary choices, especially when balancing calorie intake.”
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https://ajcn.nutrition.org/article/S0002-9165(24)00727-5/fulltext
