Beef Protein for Lean Mass and Muscle Strength

Protein supplementation is usually used to increase total daily protein intake with the ultimate goal of boosting gains in muscle mass and strength, and to support recovery. In this way, most scientific research has focused on the study of whey protein as a reference protein supplement. Mainly, due to its content in essential amino acids and specifically leucine.

However, in recent years other protein sources have emerged as potential substitutes for whey protein. These alternatives are particularly relevant in cases of milk-protein allergy, lactose intolerance or a preference for other protein sources. Among these new sources of protein supplements we can find beef protein supplements.

Thus, although the protein composition between beef protein supplements and whey supplements is different, especially in the leucine content...

What effects can protein supplementation from beef have?

A study by Pedro L. Valenzuela et al. (2019) therefore conducted a systematic review and meta-analysis to evaluate the effect of beef protein supplementation on body composition and performance.

Following the systematic search, the researchers identified a total of 793 studies, of which a total of 7 studies were included in the qualitative and quantitative synthesis of evidence. Thus, a total of 270 participants were included.

In this study, it was observed that, compared to placebo, supplementation with beef protein was effective for the increase of lean body mass, muscle strength of the lower limbs and total daily protein intake. On the other hand, a nonsignificant trend toward higher dietary iron intake was observed. No effects were observed on fat mass or upper-limb muscle strength.

On the other hand, when comparing beef protein supplementation with whey protein supplementation, no differences were shown in terms of lean mass gain, muscle strength, fat mass or protein intake.

Conclusions: Supplementation with beef protein is effective for increasing lean mass, lower limb muscle strength and total protein intake. In addition, beef protein supplementation produces similar benefits to whey protein supplementation.

But what practical implications could these results have? Based on the study analyzed, beef protein supplementation may be a useful alternative to whey protein for people with milk protein allergy or a high degree of lactose intolerance or who simply do not wish to ingest this protein.

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Reference:

Valenzuela, P. L., Mata, F., Morales, J. S., Castillo-García, A., & Lucia, A. (2019). Does beef protein supplementation improve body composition and exercise performance? A systematic review and meta-analysis of randomized controlled trials. Nutrients, 11(6), 1429.