What you eat after a hard workout can make a big difference in how quickly your body bounces back.
New research from Texas A&M University shows that animal-based proteins, especially pork, may help muscles recover better than plant-based proteins.
The study was led by Dr. Richard Kreider, a professor who has spent more than 30 years studying sports nutrition and creatine.
Creatine is a natural compound stored in muscles that fuels energy and plays a big role in recovery.
Foods like meat and fish are rich in creatine, while plant-based proteins have very little.
On top of that, plant proteins tend to be lower in essential amino acids—the building blocks your muscles need to repair themselves after training.
To see how this difference affects performance, researchers studied members of Texas A&M’s Corps of Cadets, the largest student military organization outside of the official academies. Participants first completed the Army Combat Fitness Test, a grueling challenge of sprints, drag pulls, weightlifting, and other demanding exercises.
Afterward, the cadets were divided into two groups: one ate military-style meals ready-to-eat (MREs) made with pork, while the other ate plant-based MREs. Each meal was carefully standardized to provide 45 grams of protein, and the cadets ate three of these meals daily for three days.
During the recovery period, researchers tracked muscle soreness, blood and urine markers of muscle breakdown, hormone levels, and even cognitive performance. On the third day, the cadets repeated the fitness test.
The results were clear. Although both groups consumed the same amount of protein, those who ate pork-based meals recovered faster.
They reported less muscle soreness, showed lower levels of inflammation, and had reduced nitrogen excretion—a sign of less muscle breakdown. Their hormonal balance also improved, with healthier testosterone-to-cortisol ratios compared to the plant-protein group.
“These findings suggest that the type of protein, not just the amount, matters for recovery,” Kreider explained. “Plant-based diets simply don’t provide the same levels of creatine and essential amino acids, which puts people at a disadvantage after intense training.”
The researchers recommend that plant-based military meals be fortified with extra amino acids and creatine—specifically 6 to 10 grams of essential amino acids and 2 to 3 grams of creatine monohydrate—to help bridge the gap. This could support soldiers, athletes, and even older adults who may struggle with recovery.
Kreider emphasized that the lessons go beyond the military. “We used to think that just getting enough protein was enough,” he said. “But now we know that the type of protein really does matter—for sports, for performance, and even for healthy aging.”
The study was published in the journal Nutrients.
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Source: Texas A&M University.
