Consuming the right type of protein after physical training can significantly impact muscle recovery. A study from Texas A&M University’s Department of Kinesiology and Sport Management suggests individuals who follow a plant-based diet may not recover as well as those who consume animal-based protein.
Richard Kreider, a researcher with over 30 years of experience studying creatine and sports nutrition, compared how different protein sources in military-style meals that are ready-to-eat (MREs) affected recovery in members of Texas A&M’s Corps of Cadets after completing the Army Combat Fitness Test, which is a line-up of sprints, drag pulls, weightlifting and other exercises designed to assess combat readiness.
How Does Creatine Fit In?
Creatine is a compound stored in muscle that’s essential for cellular energy production and recovery. Creatine is most abundant in animal-based protein like meat and fish, the article says.
Although the recommended daily intake ranges from 2 to 4 grams, depending on muscle mass and activity level, the article points out most people fall short — especially those following vegetarian or vegan diets. Experts say this, combined with a lack of essential amino acids, can make recovery after intense training difficult for vegetarians and vegans.
In the 2023 MRE meal plan, nine of the 23 options were plant-based and 14 were animal-based menus. Only one featured pork as the primary protein. Because pork is particularly rich in both creatine and essential amino acids, researchers set out to compare recovery outcomes between pork-based and plant-based MREs.
“Our concern was that if we’re expecting our military to perform at their best, and they’re consuming plant-based MREs, we have to make sure those meals provide enough essential amino acids and creatine to meet daily needs,” Kreider says in the article.
Pork for the Win
Members of the Corps of Cadets who consumed pork-based or plant-based protein after completing the Army Combat Fitness Test were tracked throughout the study. During a tightly controlled four-day protocol, participants consumed a pre-exercise meal before completing the fitness test. They then ate standardized MREs — either pork-based or plant-based — three times daily for the next three days.
In addition to monitoring blood and urine biomarkers, researchers evaluated muscle soreness and cognitive performance throughout the recovery period. Cadets repeated the fitness test on the third day 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,” the study says. “Hormonal responses also improved, with better testosterone-to-cortisol ratios observed in the pork group.”
Although each MRE is standardized to contain 45 grams of protein, the plant-based proteins contain 30% to 40% fewer essential amino acids than animal protein and only trace amounts of creatine, the researchers explain.
The study suggests 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.
“The long-term health implication is that people who have low creatine and low-quality protein in their diet may not be able to recover and may not be able to perform when military tasks are needed,” Kreider says in the article. “It applies to sports, and it even applies to aging. We used to think simply having enough protein is all you need, but the type of protein does matter.”
This study was published in Nutrients and funded by the National Pork Board/USDA as part of a subaward from the U.S. Department of Defense.
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