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Beef Protein Powder 101: How it Boosts Muscle Growth

Beef Protein Powder 101: How it Boosts Muscle Growth

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Expert Review By: Brandon Davies&

This article seeks to answer the following: 

  • How beef protein powder helps with muscle growth 
  • The best time to consume beef protein powder for muscle growth
  • How to store and use beef protein powder
  • How to choose the best beef protein powder

What is Beef Protein Powder? 

Beef protein powder is among the best alternatives for people with food or lactose allergies. It is obtained by boiling different beef cuts giving rise to a liquid rich in amino acids and proteins, which is then skimmed to remove fats and sprayed dried into an isolate powder. 

What are the Benefits of Beef Protein Powder for Muscle Growth? 

Here is how beef protein powder can help you gain muscle: 

Helps Increase Muscle Mass 

Beef protein powder promotes the secretion of anabolic hormones that support muscle growth, such as GH and IGF-1, thanks to its high concentration of growth hormones and immunoglobulins.

Improves Muscle Recovery after Exercise 

As a complete protein, beef protein powder contains high concentrations of leucine, a branched-chain amino acid that stimulates protein synthesis for faster muscle recovery after a workout. 

Easier Digestibility 

Even though beef protein cannot match whey's protein digestibility score, it's still easy to digest and can supply the body with all the amino acids required for protein synthesis, improving muscle gain. 

How Does Beef Protein Powder Compare to Other Protein Powders for Muscle Growth 

Beef Protein Powder vs. Whey Protein Powder 

Whey protein powder is one of the richest protein sources for dietary or gym supplementation. It has a higher leucine content than beef protein powder but similar muscle-building effects since they are both animal-derived proteins. 

Dairy Sensitivities 

People with dairy sensitivities can use beef protein powder since it's not a milk-based option like whey or casein. It comes devoid of lactose, making it a good choice for the lactose-intolerant. 

A Good Source of Creatine and Carnitine 

Creatine is a natural compound produced from amino acids. It's usually abundant in animal proteins such as beef and fish. Beef protein powder has a higher creatine content than most protein powders and can be used as a gym supplement for increased strength. 

How to Use Beef Protein Powder for Muscle Growth 

How Much Beef Protein Powder Should I Take for Muscle Growth?

The recommended daily intake of beef powder for muscle growth is 1-2 scoops (25-30 grams). If unsure, aim for a gram of protein per pound of your body weight. Feel free to consume beef protein powder before or after your workout for better results or throughout the day to reach your protein needs. 

How to Mix and Prepare Beef Protein Powder 

There are three main ways of consuming beef protein powder. You can mix it with milk, water, or a non-dairy milk alternative; add it to baked goods, oatmeal, and smoothies, or blend it with ingredients such as fruits and nuts. 

The Best Time to Consume Beef Protein Powder for Muscle Growth 

You can either take beef protein powder before or after your workout if you want to grow muscles. 


Consuming beef protein powder before your workout helps improve muscle endurance and strength. The additional amino acids can also be metabolized to provide more energy for the body. As for timing, 30-60 minutes before your workout should be okay. You should also consume beef protein powder with a high-carb source in case you want additional energy. 


Consuming beef protein powder after working out helps with muscle recovery and growth. You also get to repair muscle fibres and replenish glycogen stores in the muscles. As for the right timing, within two hours after your workout is okay. 

Beef Protein Powder and Muscle Growth for Vegetarian 

Beef protein powder is not an option for vegetarians and vegans due to its animal-derived source. Fortunately, several plant-based protein powders, including pea protein, rice protein, and hemp protein, are available with us, providing the same benefits as beef protein powder. 

How Do I Choose a High-Quality Beef Protein Powder 

Some of the factors to consider when choosing a beef protein powder  include the following: 


It's highly recommended that you check the ingredient list for added fillers or sugars. Your choice should not have any additional unnecessary ingredients.

Protein Content

Settle for a beef protein powder with relatively higher protein content. You should get at least 20 grams per serving.

Third-party Testing

Make sure your choice has been third-party tested for purity and potency before spending money on it. Also, ensure you get a grass-fed and hormone-free beef protein powder. 

Risks and Side Effects of Beef Protein Powder Consumption 

Consuming Too Much Beef Protein Powder Can Be Harmful 

Consuming the recommended amount of beef protein powder for dietary or workout supplementation will likely lead to no side effects. However, too much consumption can strain the liver and kidneys, which explains why people with liver or kidney-related illnesses are generally advised to consult a healthcare professional first.

Are There Any Potential Allergic Reactions to Beef Protein Powder? 

It's possible to be allergic or sensitive to beef or its ingredients in the beef protein powder. Standard pointers include itching, swelling, breathing difficulty, and hives. Therefore make a point to check the ingredient list if you have a history of food allergies. 

Consult your physician or healthcare professional as your body reacts negatively to a specific beef protein powder. Remember to discontinue using beef protein powder as fast as possible if you notice the abovementioned pointers. 

How to Store Beef Protein Powder 

Ensure that your beef protein powder is stored in a cool, dry place with a tightly closed lid to keep moisture and contaminants away. Also, ensure that it is not exposed to sunlight or any dampness. Do not consume the powder if you notice a change in texture, smell, or color. 

How Long Can Beef Protein Powder be Stored

Beef protein powders are long-lasting since proper storage can give you up to two years of use. However, it's recommended that you use the powder within 3-6 months once you open it. Remember also to check the expiry date. 

Tips on Buying Beef Protein Powder For Muscle Growth

Here are expert tips on buying a good beef protein powder for you: 

  • Talk to your healthcare professional. Remember, getting your physician's opinion before drastically changing your diet is essential. 
  • Review the available customer reviews to ascertain whether the product meets your needs. 
  • Think about your allergies and dietary restrictions before settling on a product 
  • Purchase a small amount of the product if possible and use it to determine your tolerance. 


    It's evident from the above discussion that beef protein powder can help you boost muscle growth. Decide to get a quality product with no added ingredients and stick to the correct dosage. Lastly, remember to eat other foods rich in protein since beef protein powder cannot replace meals.

    Frequently Asked Questions

    • When Should I Take Beef Powder for Muscle Recovery?

      The timing of when to take beef powder for muscle recovery can be important for maximizing its benefits. Here are some guidelines to help you determine the best time to consume beef protein powder for optimal muscle recovery:

      1. Post-workout: Consuming beef protein powder within 30 minutes to 2 hours after exercising can be particularly beneficial, as this is when your muscles are most receptive to absorbing nutrients. During this "anabolic window," your muscles are primed for protein synthesis, and the amino acids provided by beef protein powder can help support muscle repair, growth, and recovery.
      2. Before bedtime: Consuming beef protein powder before going to bed can help support muscle recovery and growth during sleep, as your body continues to repair and rebuild muscle tissue while you rest. Taking beef protein powder before sleep can provide a slow-release source of amino acids to help prevent muscle breakdown and support recovery throughout the night.
      3. Upon waking: Having beef protein powder in the morning, particularly after an overnight fast, can help kick-start muscle protein synthesis for the day and support ongoing recovery from previous workouts.
      4. As a meal replacement or snack: If you struggle to meet your daily protein requirements through whole foods alone, incorporating beef protein powder into a meal replacement shake or snack can help you reach your protein goals and support muscle recovery.

    • What role do essential amino acids in beef protein powder play in promoting muscle growth?

      Beef protein powder is rich in essential amino acids, including branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which are crucial for muscle protein synthesis. These amino acids help stimulate muscle growth by activating key cellular pathways and promoting the repair and rebuilding of muscle tissue.

    • How does the bioavailability of beef protein powder contribute to muscle growth?

      Beef protein powder has high bioavailability, meaning that it is easily absorbed and utilized by the body. This allows the essential amino acids and other nutrients in beef protein powder to be rapidly delivered to your muscles, supporting muscle protein synthesis, and facilitating muscle growth.

    • Can beef protein powder help prevent muscle breakdown and promote muscle growth during periods of inactivity or recovery?

      Yes, consuming beef protein powder can help maintain and even increase muscle mass during periods of inactivity or recovery by providing a consistent supply of essential amino acids. This helps prevent muscle protein breakdown and supports the growth of new muscle tissue.

    • How can beef protein powder support muscle growth in combination with resistance training?

      Resistance training provides the stimulus for muscle growth by causing micro-damage to muscle fibers. Consuming beef protein powder in conjunction with resistance training ensures that your muscles have access to the essential amino acids they need to repair and grow, maximizing the results of your training efforts.

    • Can beef protein powder be combined with other supplements to enhance muscle growth?

      Yes, beef protein powder can be combined with other supplements, such as creatine, beta-alanine, or branched-chain amino acids (BCAAs), to further support muscle growth. Combining these supplements with beef protein powder can help optimize workout performance, recovery, and muscle growth. However, it's important to consult a healthcare professional or sports nutritionist before adding new supplements to your regimen.

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