| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fat Mass Meta-analysis: no difference from whey (SMD 0.07, p=0.760); 10.8% fat loss in one 8-week study | Improves (the measure goes down) | Moderate effect | 270 people |
Supplement
Beef protein is a powder made from beef that supplies the amino acids muscles use to build and repair tissue. The evidence is moderate that people gained more lean mass and lower-body strength than with no extra protein, and results matched whey. One small study found muscle building was lower than with whey in the first two hours after exercise, though over five hours there was no difference.
- Updated
- How we grade
- 4 studies cited
- Best evidence
- Grade B
- Conditions studied
- 3
- Outcomes
- 4
- Graded outcomes
- 0310
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Lean Mass Gains Meta-analysis (PMID: 31261854): no difference from whey (SMD -0.01, p=0.970); BP vs no protein: SMD 0.34, p=0.049 | Improves (the measure goes up) | Moderate effect | 270 people | |||
| Lower-Limb Strength Meta-analysis: BP vs no protein significantly increased lower-limb strength (SMD 0.40, p=0.014) | Improves (the measure goes up) | Moderate effect | 270 people |
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Early Phase MPS (0-2h) Lower than whey in early phase (0-2h post-exercise) due to slower digestion; no difference at 0-5h | Changes; see studies | Small effect | 20 people |
Key findings
- Lean Mass GainsImproves (the measure goes up)
- Fat MassImproves (the measure goes down)
- Lower-Limb StrengthImproves (the measure goes up)
Shop the evidence-backed picks
Third-party tested Beef Protein products, in the forms the graded studies used where we can match them.
- Grade B
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Studies cited
4 studies from PubMed
- Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- Does Beef Protein Supplementation Improve Body Composition and Exercise Performance? A Systematic Review and Meta-Analysis of Randomized Controlled Trials
- No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise
- The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals - a double blind, placebo controlled study