Are whole foods or meals better than protein supplements better for muscle growth?

Protein shakes (e.g. whey) are rapidly digested and absorbed. This results in a rapid rise of amino acids in blood, which triggers muscle protein synthesis (the process driving muscle growth).

However, most dietary protein is consumed as whole foods s part of mixed meals (e.g. chicken with rice and broccoli). The protein from such meals is digested and absorbed at a slower rate, which is associated with lower muscle protein synthesis rates (1).

However, while the muscle protein synthesis rates may be lower, muscle protein synthesis may be elevated for a longer period of time.

Furthermore, some whole foods and mixed meals may contain micronutrients which may increase muscle protein synthesis rates (2).

While it’s clear that different meals and supplements may have different effects, there is no clear winner yet.

This is just one of many concepts discussed in our new open-access review!

Our review:

Trommelen et al. The muscle protein synthetic response to meal ingestion following resistance-type exercise. Sports Med, 2018

Go to the next infographic in the protein series:

Gelatin for collagen growth and strength?