🥩 Beef protein is often considered superior due to its micronutrients, B vitamins, zinc, and beneficial food matrix. However, milk protein also has unique benefits.
📊 A study in the American Journal of Clinical Nutrition compared 30g of milk protein to 30g of beef protein. Findings showed that beef protein absorbed more rapidly than milk protein, but both triggered mTORC1 similarly, which is crucial for muscle growth.
⏱️ Milk protein resulted in more muscle protein synthesis in the first few hours post-consumption, while overall muscle protein synthesis was similar after 5 hours.
🔬 The levels of leucine (an anabolic amino acid) were 277 µmol/L for milk and 231 µmol/L for beef. This suggests that for muscle growth, milk protein may be more effective around workouts.
🥛 Milk protein consists of whey and casein. Whey protein spikes muscle protein synthesis quickly but drops off fast. A combination of whey and casein can provide sustained release.
📈 A systematic review in the International Journal of Sports Nutrition found that both milk and beef protein are the most effective for building muscle mass and strength, with milk protein performing slightly better.
⏰ Optimal timing for milk protein is pre and post-workout. Consuming 40-50g of milk or whey protein around workouts is recommended, along with beef for sustained amino acid release.
🌙 Having casein protein before bed can also be beneficial for muscle recovery. A balanced approach with both fast-absorbing and slow-digesting proteins is ideal for muscle growth.