Use Animal Protein to Build Muscle

Plant-based food versus supplemental shake: that is the question. It’s not the only question, but it’s where we start today’s Health Memo. The supplemental shake used in the study used the same type and amount of amino acids found in the rice and beans. They also used the same amount of carbohydrates, fiber, and fat. With the results virtually the same as to the lack of muscle-protein synthesis, the question becomes why?

Food Factors

The researchers suggested that the lack of muscle-protein synthesis could be due to the extraction of the amino acids from the food structure. It may take the digestive system too long to release the protein from the carbohydrate material before it reaches the end of the digestion process and thus is eliminated from the body. If true, that means the issue could get worse the older that we get and could contribute to age-related sarcopenia.

The researchers also cite that the high carbohydrate level of the rice at 114 grams might have impaired the availability of the amino acids. At some point, the elevated blood sugar blunts the use of amino acids to build muscle. They also used a supplement of carbohydrate alone in another similar study which also blunted muscle-protein synthesis.

The researchers also suggested that perhaps the amount of protein at 20 grams was too low. Other studies have used 30 grams of protein or more in similar studies with much lower carbohydrate.

The researchers also included data from another similar study using ground pork. The rate of muscle-protein synthesis was twice that found in the current study.

The Bottom Line

Where does this study leave us? With more questions.

This was a very small group of young adults; we know age, gender, fitness level, and other factors may also impact protein utilization. At this time, animal protein, whether in food or in supplement form, is probably better to build muscle than plant-based protein. In addition, it should be taken either before, during, or just after muscle-building workouts to maximize muscle-protein synthesis. We still need our carbs in grains, veggies, and fruits as well as some fat—just at another time for maximum benefit from all the nutrients.

What are you prepared to do today?

        Dr. Chet

Reference: AJCN. 2026. https://doi.org/10.1016/j.ajcnut.2026.101380