Best protein for muscle growth
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Best Protein for Muscle Growth
Introduction to Protein and Muscle Growth
Muscle growth, or hypertrophy, is a complex process influenced by various factors, including resistance training and protein intake. The type and quality of protein consumed can significantly impact muscle protein synthesis (MPS) and muscle protein breakdown (MPB), ultimately determining muscle growth.
Whey Protein: High-Quality and Rapidly Digestible
Whey protein is often highlighted as one of the best proteins for muscle growth due to its high essential amino acid content, particularly leucine, and its rapid digestibility. Studies have shown that whey protein stimulates MPS more effectively than other proteins like casein and soy . This is attributed to its ability to quickly elevate blood amino acid levels, thereby enhancing the anabolic response post-exercise.
Soy Protein: Comparable to Whey When Matched for Leucine
Contrary to the belief that plant-based proteins are inferior, research indicates that soy protein can be just as effective as whey protein in supporting muscle growth and strength gains when matched for leucine content. A study involving untrained men and women found no significant differences in muscle mass and strength gains between those consuming soy protein and those consuming whey protein over a 12-week resistance training program. This suggests that soy protein, when appropriately formulated, can be a viable alternative to whey protein.
Egg White Protein: Beyond Leucine
Egg white protein (EWP) has also been shown to promote muscle growth effectively. Research on rodents demonstrated that EWP led to greater muscle growth compared to casein, independent of its leucine content. This effect was partly attributed to the high arginine content in EWP, which plays a significant role in muscle anabolism. Thus, EWP can be considered a high-quality protein source for muscle development.
Plant vs. Animal Protein: A Systematic Review
A systematic review comparing plant and animal proteins concluded that plant-based proteins could support muscle mass and strength gains similarly to animal-based proteins. This review emphasized that athletes and active individuals consuming plant-based proteins are not necessarily at a disadvantage compared to those consuming animal-based proteins. This finding is crucial for those following vegetarian or vegan diets.
Protein Blends: Prolonged Amino Acid Delivery
Combining different protein sources, such as soy and dairy, can optimize amino acid delivery and prolong the anabolic response. A study found that a protein blend of soy and dairy proteins sustained elevated blood amino acid levels longer than whey protein alone, leading to prolonged MPS post-exercise. This suggests that protein blends can be an effective strategy for maximizing muscle growth.
Conclusion
In summary, while whey protein is highly effective for muscle growth due to its rapid digestibility and high leucine content, other proteins like soy and egg white protein also offer significant benefits. Soy protein, when matched for leucine, can be as effective as whey, and egg white protein provides additional anabolic benefits due to its arginine content. Moreover, protein blends can enhance and prolong the anabolic response, making them a valuable option for muscle growth. Therefore, the best protein for muscle growth may vary depending on individual dietary preferences and specific nutritional needs.
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