Beef protein B

«Beef protein» — evidence level B. Dosage: In the meta-analysis, doses varied, usually 20-30 g/day. A practical guideline: 20-40 g per serving and 1.6-2.2 g/kg of protein per day. Source: PMID 31242624, permanent link to the source in the list below.

Beef protein isolate is a complete protein with about 8% leucine and an amino acid profile close to that of whey. Digestibility and the final composition depend on the raw material: muscle protein and hydrolyzed collagen give different profiles.

Beef protein isolate or hydrolyzate. Quality strongly depends on the raw material: muscle protein and collagen are products with different profiles.

• Meta-analysis of seven RCTs (270 people): for fat-free mass and strength, beef protein did not differ from whey
• Compared with no supplement, it increased total protein intake, fat-free mass and leg muscle strength
• Suitable for allergy to milk and soy

• There is little research, and some of it is linked to manufacturers
• Many products are made from hydrolyzed collagen with an incomplete profile: little leucine and tryptophan
• More expensive than whey with no advantage
• Creatine is added to some products, which changes the picture of the effect

• The creatine in some products adds up to a separate creatine intake

• Under 18 years: Protein as part of the diet is safe; a separate supplement is not required.
• Pregnancy and lactation: Beef is safe with sufficient cooking; the concentrate has not been studied in pregnancy.
• beef allergy
• chronic kidney disease with protein restriction
• gout

• Does Beef Protein Supplementation Improve Body Composition and Exercise Performance? A Systematic Review and Meta-Analysis of Randomized Controlled Trials · Valenzuela PL, Mata F, Morales JS · Nutrients, 2019 · PMID 31242624

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