"I tell people all the time that the reason I was so successful at bodybuilding was because I was surrounded by great trainers and nutritionists." As an 8-time Mr. Olympia winner, Ronnie Coleman knows how important a healthy diet is to building muscle. For athletes and everyday lifters alike, protein after a workout is considered non-negotiable. Now, emerging research suggests that the type of meat you choose, may influence how quickly your muscles respond.

A new peer-reviewed study published in the American Journal of Clinical Nutrition (November 2025) reveals that leaner meat may stimulate a more rapid muscle-building response than fattier cuts.

Researchers designed a controlled experiment to examine how different whole-food “protein matrices” affect muscle recovery. Sixteen healthy, physically active adults completed a resistance-training session and were randomly assigned to consume one of three meals:

• High-fat pork meal (20g protein with 20.6g of fat)
• Low-fat pork meal (20g of protein but only 4.4g fat)
• Carbohydrate-only meal (zero protein, used as a control)

Participants provided repeated blood samples and muscle biopsies at rest and after exercise to measure changes in muscle protein synthesis (MPS).

What the Researchers Found About Protein Gains

Both pork meals were matched to provide 20 grams of protein and came from the same animal to ensure source consistency. And while both increased post-exercise muscle protein synthesis, the lean (lower-fat) pork meal produced a  47% greater effect compared to the higher-fat version.

The authors of the report emphasize "that the “food matrix”, the combination of nutrients surrounding the protein, can meaningfully influence how the body uses it. They suggest that higher fat likely slows digestion, delaying amino acid release into the bloodstream.

"Our work demonstrated that other nutrients in the food matrix, beyond total ingested protein or Essential Amino Acids, can impact the regulation of Muscle Protein Stimulation in healthy adults," the report said. This idea aligns with earlier research indicating that dietary fat can slow gastric emptying and nutrient availability.

Importantly, the researchers caution that the study involved a small sample size, and results should be interpreted with care.

For athletes chasing faster post-workout recovery, such as those in multi-stage events, two-a-day training cycles, or competitive bodybuilding, choosing leaner meats after exercise may promote a quicker MPS response.

How lean protein is could shape how fast your muscles rebuild. What do you think? Let us know in the comments below!

Written by

Amanjeet Singh

Edited by

Siddharth Shirwadkar