A 2025 study from the University of Illinois, published in ScienceDaily, reveals that lean protein may be more effective than high-fat protein for building muscles after exercise. Researchers tested adults doing resistance workouts by giving them either a lean pork burger, a high-fat pork burger, or a carbohydrate drink. Despite identical protein levels in both burgers, the lean pork meal produced a higher rate of muscle protein synthesis, the process essential for muscle repair and growth. The study suggests that higher fat content slows digestion and delays amino acid delivery to muscles, reducing the body's ability to build new muscle immediately post-exercise. Experts recommend consuming 1.2 to 1.6 grams of protein per kilogram of body weight daily alongside regular resistance training. Lean animal proteins and plant-based options offer quick amino acid absorption, supporting faster recovery when eaten within an hour after workouts.
Best Lean Protein Sources for Muscle Building
According to Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre in Chennai, excellent lean animal proteins include skinless chicken and turkey breast, lean pork cuts like tenderloin and loin chops, and lean beef such as sirloin tip and eye of round. White fish including cod, tilapia, haddock, and sole provide high-quality protein with minimal fat. Shellfish like shrimp, crab, and lobster are also lean and protein-rich. Egg whites and low-fat dairy products such as skim milk, non-fat Greek yoghurt, and cottage cheese work well for snacks or post-workout meals. Plant-based options include legumes, soy products like tofu and tempeh, quinoa, seitan, and pea protein powders. Combining different protein sources ensures complete amino acid profiles while keeping fat intake moderate for optimal muscle-building efficiency.
Source: Link