A new study found eating a 4-ounce beef patty may help your muscles grow better (stimulating muscle protein synthesis) than a 4-ounce soy-based patty and just as well as an 8-ounce soy-based patties.
Investigators recruited 24 healthy young adults and randomly assigned them to one of three feeding groups:
- 4 ounce serving of a beef patty (27 grams of protein)
- 4 ounce serving of Impossible Burger (20 grams soy protein)
- Two, 8 ounce servings of Impossible Burger (40 grams of soy protein)
They assessed muscle protein synthesis and plasma amino acids in the post meal window, finding two Impossible burger patties (8 ounce) was required to yield an equivalent muscle protein response to just one, 4 ounce beef patty.
These findings indicate you can increase muscle anabolism with plant-based protein, but you need nearly twice as much of it to do so.
Essential amino acids are key for muscle protein synthesis, and animal-sourced foods provide more of these essential amino acids than plant-based foods. Despite the eight-ounce soy patty having more protein than the four-ounce beef patty, the beef patty still increased muscle protein synthesis more.”
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Research Mentioned:
Time Stamps:
0:00 Intro
0:48 – Study design: comparing beef and soy patties
1:53 – Importance of amino acid composition in protein sources
2:47 – Impact of metabolic dysfunction on muscle mass
3:39 – Participant demographics and study results
4:28 – Protein content in beef vs. soy patties
5:22 – Muscle fractional synthetic rates comparison
6:17 – Whole body protein synthesis and soy burger results
7:10 – Creatine-enhanced electrolytes
8:03 – Essential amino acids vs. total protein discussion
9:03 – Advantages of animal-sourced protein for muscle synthesis
10:04 – Preferred animal protein sources and critique of chicken
11:03 – Summary of study findings on protein sources
12:06 – Final thoughts on vegan protein requirementsÂ
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