Lean Pork Boosts Muscle Growth More Than High-Fat Cuts After Exercise

A study published in the American Journal of Clinical Nutrition found that lean pork enhances post-exercise muscle growth more effectively than high-fat pork, despite containing equal protein levels. Researchers examined how 16 active adults responded to weight training followed by different meals—lean pork, high-fat pork, or a carbohydrate drink. Using isotope-labeled amino acids and muscle biopsies, they measured protein synthesis over five hours. Participants who ate lean pork showed greater rises in blood amino acids and higher muscle-protein synthesis than those who consumed high-fat pork. Surprisingly, the high-fat meal offered little advantage over carbohydrates. The team suggested that fat content or meat processing may influence digestion and amino acid availability. While exercise remains the key driver of muscle building, choosing lean, minimally processed foods may further enhance recovery and growth. The National Pork Board funded the study but did not influence its design or analysis.

19-10-2025