Eating animal protein following training can improve recovery, study finds

Medical Xpress / Texas A&M University / Nutrients ^ | Sept. 4, 2025 | Caitlin Clark / Drew E. Gonzalez et al

[ConservativeMind]

The type of protein you eat after intense physical training can significantly impact recovery, according to new research.

The study examined how different protein sources in military-style meals ready-to-eat (MREs) affected recovery in members of Texas A&M's Corps of Cadets after completing the Army Combat Fitness Test.

Creatine—a compound stored in muscle and essential for cellular energy production and recovery—is most abundant in animal-based proteins like meat and fish. While the recommended daily intake ranges from 2 to 4 grams, depending on muscle mass and activity level, most individuals fall short, especially those following vegetarian or vegan diets.

Researchers tracked members who consumed pork-based or plant-based protein after completing the Army Combat Fitness Test. In a tightly controlled four-day protocol, participants were fed a pre-exercise meal before completing the fitness test. They then consumed standardized MREs—either pork-based or plant-based—three times daily for the next three days.

Researchers monitored blood and urine biomarkers, muscle soreness and cognitive performance throughout the recovery period. On the third day, cadets repeated the fitness test to assess recovery outcomes.

Despite consuming the same amount of protein, the cadets who ate pork-based MREs showed less muscle soreness, reduced nitrogen excretion (a marker of muscle breakdown) and lower levels of inflammation than those who were fed the plant-based protein. Hormonal responses also improved, with better testosterone-to-cortisol ratios observed in the pork group.

Each MRE is standardized to contain 45 grams of protein, he said, but the difference is that plant-based proteins contain 30% to 40% fewer essential amino acids than animal protein and only trace amounts of creatine.

The study recommends that plant-based MREs be fortified with 6 to 10 grams of essential amino acids and 2 to 3 grams of creatine monohydrate to help maintain optimal recovery and performance for military personnel following a vegetarian diet.

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TOPICS: Health/Medicine
KEYWORDS: exercise; food; meat; protein; training

[ConservativeMind]

Plant protein had other amino acids that did not adequately meet the complete protein profile. It also did not have creatine, which appeared to be more important than previously understood. The plant protein was somewhat balanced, but not enough to make a difference in this rigorous test.

Additional amino acids would be needed to help fix plant protein amino acids and they will need creatine.

Alternatively, eat pork.

[ConservativeMind]

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[doorgunner69]

Not good news for the muzzies.

[Bob434]

I wonder if taking somwthing like amino acids after workout would work too?

[waterhill]

I call it hunting, but ok.

[Jeff Chandler]

How does dairy compare?

[FreedomPoster]

I’ve recently discovered the frozen boxes of Goolsby’s sausages at Costco. They are within a few months squarely in the breakfast rotation with the thick sliced bacon and the Canadian bacon rounds. Also useful as a pizza topping.

[Openurmind]

“I wonder if taking something like amino acids after workout would work too?”

Most “muscle building” supplements have a high amount of Creatine, which make the Amino Acids. It is good for your Heart, Brain, and of course Muscles. But... Some have a very high saturated fat/calorie content designed and intended to be burned off with extreme exercise. But you can get just Creatine supplement alone I think.