Lean pork can help support muscle health, performance and recovery when included as part of an overall balanced diet, according to three new peer-reviewed studies from US universities.
What these studies seem to show is that high-quality protein sources are fundamental to muscle health across the lifespan. This research adds to evidence that foods like fresh pork can be a practical way to help people meet protein needs and support physical function while eating whole foods.
The main conclusions from the new study focused on lean pork
The study conducted at South Dakota State University and published by Current Developments in Nutrition, a plant-based diet that includes fresh, lean pork helps older adults maintain functional measures of strength, such as grip strength and the ability to get up from a sitting position.
Researchers tested a plant-forward eating pattern comparing the dietary protein impact of about 150 grams of fresh, lean pork with about 1.5 cups per day of minimally processed and cooked lentils, chickpeas, black beans and split peas. The menus were matched in terms of macronutrients and calories.
Main research results:
- Those who ate the pork meals maintained their functional strength, including grip strength and chair rising, with no additional training requirements.
- During fasting, insulin decreased after both diet phases; HDL (“good”) cholesterol was higher after the pork phase than after the lentil phase.
Muscle health is an important predictor of independence as we age. In this study, older adults were able to maintain their ability to perform daily activities. That’s encouraging for people as they strive to protect muscle strength and function into old age.
In another study, conducted at the University of Illinois and published in the American Journal of Clinical Nutrition, researchers found that both lean and high-fat pork meals produced a strong muscle-building response in physically active adults after exercise. After completing the resistance exercise, participants consumed one of three meals: a lean (low-fat) pork meal (~20 g protein, 4.4 g fat), a high-fat pork meal (~20 g protein, 20.6 g fat), or a carbohydrate-only control meal. The lean and high-fat pork meals produced higher muscle protein synthesis after exercise than the carbohydrate-only control meals.
“The quality of the protein matters, and so does what the meal looks like in the real world,” says Nicholas A. Burd, PhD, professor in the University of Illinois Department of Health and Kinesiology and lead author of the study. “These results highlight the value of fresh, high-quality, whole-food protein options around workouts.”
The third study, conducted at Texas A&M University, and published in Nutrients, examined how Meals Ready-to-Eat (MREs) containing fresh lean pork affected muscle soreness and recovery in military cadets.
Participating cadets completed the Army Combat Fitness Test (ACFT) and were given a pork or vegetable protein MRE. Those who ate the pork-based meal experienced less muscle soreness and showed favorable shifts in key muscle recovery biomarkers.
All three studies, which were funded with Pork Checkoff dollars from the National Pork Board, help demonstrate the important role pork plays in building and maintaining strength.
One expert suggests building a “strength maintenance board” at every dining facility.
“Building a force retention plate doesn’t have to be complicated,” says Kristen Hicks-Roof, PhD, RDN, LDN, FAND, FNAP, Director of Human Nutrition, National Pork Board. “Start with high-quality, nutrient-dense protein, such as fresh pork, then round out the meal with high-fiber foods, vegetables, beans, lentils and whole grains, to support protein needs, balance and overall nutritional quality.”
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