Lean Pork and Muscle Gains
A study at the University of Illinois examined the effect of different types of pork on muscle gains after weight training.
Sixteen healthy adults participated in the trial, training their legs and then consuming either a lean pork burger, a high fat pork burger with the same protein content, or a carbohydrate drink.
- Muscle protein building was tracked using blood tests and muscle biopsies.
- Results showed that lean pork led to a greater increase in amino acids in the blood and a higher rate of muscle protein synthesis compared to high fat pork.
- The high fat pork had a blunted response, performing only slightly better than the carbohydrate drink.
Exercise remained the main driver of muscle building, but food type still mattered, with lean meat working better than fattier meat when protein amounts were matched.
In conclusion, choosing lean protein sources, such as lean pork, may aid in recovery after weightlifting.
Author's summary: Lean pork supports stronger muscle gains after weights.