Study Finds Ground Beef Outperforms Soy-Based Meat in Muscle-Building Benefits

A recent study published in The American Journal of Clinical Nutrition has found that ground beef may offer more muscle-building potential than soy-based meat alternatives.

This randomized controlled trial, which measured muscle protein synthesis (MPS), indicated that a four-ounce beef patty (BP4) led to higher MPS than a similar portion of soy-based meat alternatives (SBMA-4).

When participants consumed eight ounces of the soy-based alternative (SBMA-8), the muscle-building benefits approached those of the beef patty but required double the portion and nearly 60% more calories.

The study’s findings hinge on the role of essential amino acids (EAAs), which rise significantly in the blood after eating high-EAA foods like beef. This elevation supports muscle renewal, replacing older muscle cells with more functional fibers.

Although soy-based meat alternatives contain EAAs, they lack the rapid, sustained release seen in beef, due to different digestion rates and metabolic pathways.

In the study, 18- to 40-year-old participants consumed either BP4, SBMA-4, or SBMA-8. Researchers tracked the fractional synthetic rate (FSR) of muscle protein using amino acids as isotopic tracers.

While both beef and SBMA-8 significantly boosted MPS, beef consumption was associated with the highest and fastest increase in EAAs in the bloodstream, supporting higher muscle protein synthesis than a four-ounce soy-based patty.

The research underscores how nutrient profiles and digestion rates differ between animal and plant-based proteins. High-quality animal proteins, like beef, prompt a faster, more robust MPS response than plant proteins, which are slower to release EAAs into the bloodstream.

Additionally, achieving comparable MPS with SBMA-8 necessitated a calorie increase, suggesting potential limitations for those on calorie-restricted diets.

These findings are relevant for consumers considering muscle-building potential and protein quality in dietary choices. As more individuals explore plant-based options, understanding the nuanced differences in protein synthesis could help inform balanced dietary decisions.

Looking to make informed dietary choices for muscle-building? Visit our homepage for articles that break down the science of protein sources.