Every gym-goer is on the lookout for high-quality, high-protein foods, ensuring they hit their target intake each day.
With new protein products regularly appearing on the market, all claiming to have the perfect amino acid profile and high protein content, it’s difficult to avoid wanting to try it.
This article explores beef protein as the next best protein source on the market. Is it better than the classic whey protein that we’re all so used to? Let’s take a look!
What is Whey Protein?
Firstly, let’s do a brief overview of the classic whey protein. As we may know, whey protein is used to help improve muscle protein synthesis and promote the growth of lean muscle mass.
Milk is made up of two proteins: casein and whey. Whey protein is formed from casein or as a by-product of making cheese. It is considered a complete protein source, meaning it contains all 9 essential amino acids.
Supplementing with whey protein has been shown to not only boost overall daily protein intake, which is the primary reason someone would take it, but also possibly aid lean muscle growth and help weight loss.
Whey protein is considered the gold standard protein supplement, suitable for anyone with a fitness or muscle-building goal. So, how does beef protein differ? Does whey still come out on top after drawing comparisons?
What is Beef Protein?
As we know, beef is densely packed with protein. It is known to be a staple food in any muscle-building diet due to its high protein content and key nutrients.
From spaghetti bolognese to juicy burgers, beef has a place in many diets. So, if we could extract the high-quality protein content found in beef and make it into a powder, that would sound ideal, right?
We have seen a rise in beef protein supplements being used mainly due to the increasing popularity of the Paleo diet. This diet requires you to consume foods that only humans during the Palaeolithic era ate - any food that could swim, fly, run, or be foraged - so this would exclude dairy.
However, beef protein is also a common choice for those who have dairy or lactose intolerances.
How is Beef Protein Made?
The cut of meat being used to create the protein would often depend on the brand, however, what usually happens is that the beef is boiled in large vats. This then creates a liquid containing the protein and amino acids.
This liquid is skimmed to remove any carbohydrates and fats, leaving behind a high protein concentration. The liquid is dried and the final result is the beef protein isolate powder.
Is Beef Protein Better Than Whey?
While beef protein may have a higher concentration of protein, ultimately the more important factor when choosing a protein supplement is the amino acid profile, particularly the leucine content.
Leucine is a type of amino acid that helps to trigger muscle protein synthesis, which is the process of repairing and rebuilding muscle.
Believe it or not, you could consume high quantities of protein all day, every day, but if the leucine content is lacking, it wouldn’t have the most impactful effect on your gains.
Per 100g, beef protein contains a lot less leucine than whey protein. Whey protein contains almost three times the leucine compared to beef protein, so this would be the more beneficial protein supplement to opt for if you want to maximize muscle growth and repair.
Another potential downside to beef protein is the source of the meat. There has been some speculation around the possibility of manufactures using poor cuts of meat and other animal parts to create beef protein, as opposed to using good-quality cuts of beef.
In comparison, as whey protein is derived from milk, it’s not as easy to source it from a “bad cut”. Milk is essentially milk, so the quality of the source is pretty reliable.
Just to finalize this comparison, beef protein also has poorer bioavailability than whey protein. Bioavailability is the percentage of a protein source that is absorbed by our bodies.
It’s natural for our body to process some proteins quicker and better than others, so while you may be consuming 25g of protein, our body will not absorb 100% of this amount.
So, not only does beef protein contain a lower leucine content and potentially poor-quality sourcing, but it is also not as bioavailable when compared to milk and whey protein.
The Final Take-Home
In summary, beef protein is not better than whey protein. Beef protein contains a lower bioavailability, less leucine content, and is questionably sourced.
When seeking the optimal protein source to support daily protein intake, muscle gains, and exercise recovery, whey protein is the best option!
