Ground Beef Shown to Outperform Soy Protein in Muscle Building, UAMS Study Finds

A recent study conducted by the University of Arkansas for Medical Science (UAMS) concluded that ground beef is more effective at building muscle than soy protein.

Published in the American Journal of Clinical Nutrition, the research found that a 4-ounce beef patty sparked a stronger anabolic—or muscle-building—response than one or even two servings of a soy-based counterpart.

According to the findings, beef can achieve these muscle-building effects with only 279 calories, compared to the 462 calories required by the soy option.

“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, PhD, UAMS professor of geriatrics and the study’s principal investigator.

Wolfe highlighted that “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.”

The study underscored the need for high-quality protein in maintaining muscle mass, especially as people age. Wolfe further commented, “Protein quality matters as much as quantity.

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.”

The UAMS study involved 24 healthy adults, aged 18 to 40, who were randomly assigned to consume one of three test meals: a 4-ounce 100% ground beef patty, one 4-ounce Impossible soy-based patty, or two 4-ounce Impossible patties.

Conducted with support from the National Cattlemen’s Beef Association, the study aimed to compare the effects of animal and plant-based proteins on muscle synthesis. However, UAMS clarified that the NCBA “did not have a role in the design, execution, interpretation or writing of the study.”

This research suggests that ground beef may offer superior muscle-building benefits compared to plant-based proteins, making it a potentially better choice for individuals aiming to support muscle health and manage calorie intake effectively.

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