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Study under review: Carbohydrates Alone or Mixing With Beef or Whey Protein Promote Similar Training Outcomes in Resistance Training Males: A Double Blind, Randomized Controlled Clinical Trial.
Introduction
When it comes to protein powder, whey protein is one of the most popular. With its high bioavailability[1], solubility, and relatively high content of essential amino acids (including a healthy dose of of branched-chain amino acids), it is an ideal protein source to trigger and sustain muscle protein synthesis. Like whey, beef protein shares these characteristics, but has received much less research attention than its dairy-based brother. A quick PubMed search yields only 60 studies on beef proteinPMID: 0, with a only a small percentage of those involving humans.
The research that has been conducted with beef protein, most commonly available in a powdered-hydrolyzed form, has been promising. The consumption of 30 grams of protein from minced beef has been reported[2] to increase muscle protein synthesis to a similar extent as 30 grams of protein from non-fat milk over five hours, although the skim milk resulted in significantly higher levels during the first two hours. Another study that compared the effects of whey, beef, or chicken protein supplements[3] on lean mass, fat mass, and one repetition maximum (1RM) found no significant difference between the protein supplements.
However, there have been few head-to-head trials of beef and whey protein to determine which, if either, has an ergogenic edge. The present study adds to the small body of evidence on this topic by comparing hydrolyzed beef protein to whey isolate and a non-protein carbohydrate control (maltodextrin) in healthy, active males.
Beef protein shares many of the desirable qualities of whey protein: high bioavailability, BCAA concentrations, and solubility (when hydrolyzed). However, few studies have tested the ergogenic potential of beef protein. The trial under review pits beef against whey protein to determine if one has an ergogenic advantage over the other.
Who and what was studied?
What were the findings?
What does the study really tell us?
The big picture
Frequently asked questions
What should I know?
Other Articles in Issue #34 (August 2017)
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Interview: Brandon Roberts, PhD
In this volume, exercise scientist, coach, and research consultant Brandon Roberts talks with us about common mistakes he sees in strength training, the state of exercise science, and more.
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Interview: Phil Graham, BSc, PGDip, CISSN, MSc(c)
Phil Graham lives and thrives with type 1 diabetes. In this interview, we pick his brain about his body building experience, tips for professionals working with athletes with type 1 diabetes, and the interactions between insulin, dietary protein, and muscle protein synthesis.
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Lean beef: take it or leave it for weight loss
High-protein diets are one way to shed some pounds. Is red meat any better or worse of a protein source for those looking to lose weight?
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Is there really no benefit from protein supplementation on weight loss maintenance?
There’s reason to think that protein supplementation can be helpful for weight loss. The question of whether it’s useful in weight maintenance is another matter
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The effect of protein supplementation on muscle mass and strength
A recent systematic review has questioned the long-standing belief that protein supplementation can help improve strength training outcomes. This metaanalysis quantitatively examines the latest evidence on the issue
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Ginger, vitamin B6 , or neither for nausea during pregnancy?
Ginger and vitamin B6 are commonly thought to be helpful for nausea and vomiting during pregnancy. Few trials have looked at them head-to-head, though.
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Can supplemental vitamin D improve sleep?
Vitamin D levels seem to be correlated with sleep quality. But correlation doesn’t necessarily equal causation
