A recent study conducted by researchers at the University of Illinois Urbana-Champaign has shed light on the complex relationship between high-protein animal foods and muscle-building potential. The study, published in the American Journal of Clinical Nutrition, focused on the acute muscle-building response in adults engaged in weight-training exercise who were fed either high-fat or lean ground pork burgers with the same amount of protein in each.
Lead researcher Nicholas Burd, along with graduate student Žan ZupanÄiÄ, found that not all high-quality animal protein foods are created equal. Previous studies from Burd’s lab had already shown that consuming whole eggs after weight training was better for muscle-protein synthesis than eating only egg whites with equal amounts of protein. Another study revealed that whole foods like salmon were more effective at stimulating post-workout protein synthesis than processed mixtures with the same nutrients.
In the new study, the researchers used advanced methods to track and calculate muscle-protein synthesis in 16 young, physically active adults. The participants were given either a high-fat or lean pork burger after a bout of weight training, and their muscle biopsies were taken to measure protein synthesis. Surprisingly, the lean-pork group showed a greater rate of muscle-protein synthesis than the high-fat pork group, contradicting previous findings.
Burd explained that the high-fat pork seemed to blunt the muscle-building response, with participants who consumed it showing minimal benefits compared to those who had a carbohydrate drink after exercise. The study suggested that the processing of the ground pork patties might have affected the digestion kinetics, leading to the different responses observed.
Despite the specific findings related to ground pork, Burd emphasized that exercise remains the primary stimulus for muscle-protein synthesis. Nutrition can complement the effects of weight training, with whole, unprocessed foods appearing to be a better stimulus for muscle growth. The study highlights the importance of choosing the right foods to maximize the benefits of exercise and promote muscle development.
For more information, the study titled “Ingestion of a lipid-rich meat matrix blunts the post-exercise increase of myofibrillar protein synthesis rates in healthy adults” can be accessed in The American Journal of Clinical Nutrition. This research contributes valuable insights into the intricate relationship between high-protein animal foods and muscle-building potential, offering new perspectives on optimizing muscle gains through nutrition and exercise.
