Lean vs high fat protein: Find out which is better to build and maintain muscles

Combining animal and plant proteins ensures you get all the essential amino acids, while keeping fat intake moderate allows for optimal digestion and muscle-building efficiency

Which kind of protein is best for muscle building? (Source: Freepik)

4 min readNew DelhiOct 27, 2025 09:16 AM IST First published on: Oct 27, 2025 at 06:00 AM IST

A new 2025 study from the University of Illinois, published in ScienceDaily, has found that lean protein may help build muscles more effectively than high-fat protein after exercise. In this study, adults who performed resistance workouts were given either a lean pork burger, a high-fat pork burger, or a carbohydrate drink. Although both burgers had the same protein content, the lean pork meal led to a higher rate of muscle protein synthesis (MPS) — the key process that helps muscles repair and grow.

Researchers explained that the higher fat content in the meal may slow down digestion and delay the delivery of amino acids to the muscles, slightly reducing the body’s ability to build new muscle right after exercise. This means that lean protein sources may help muscles recover faster, especially when eaten soon after a workout.

Why so?

Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre, Chennai, told indianexpress.com that fats are still essential for overall health and hormone balance, so the key is to maintain a good balance of both in your diet. “To build and maintain muscle, it is recommended to consume around 1.2 to 1.6 grams of protein per kilogram of body weight daily, along with regular resistance training. Lean animal proteins are an excellent option because they are high in protein but low in fat, which allows your body to absorb amino acids quickly after exercise,” she elaborated.

According to Deepalakshmi, some of the best sources include:

Skinless chicken and turkey breast, lean cuts of pork such as tenderloin and loin chops, and lean beef cuts like sirloin tip, tenderloin, and eye of round.
White fish, such as cod, tilapia, haddock, pollock, and sole, also provide high-quality protein with very little fat.
For variety, shellfish like shrimp, crab, lobster, and clams are lean and protein-rich options, while egg whites and low-fat dairy products like skim milk, non-fat Greek yoghurt, cottage cheese, and ricotta are convenient for snacks or post-workout meals.

Legumes, including lentils, chickpeas, black beans, kidney beans, and navy beans, are rich in protein and fiber. (Source: Freepik)

Even fatty fish, such as salmon or trout, can be included in moderation because they provide both protein and healthy omega-3 fats.
For those following a plant-based diet, there are many lean protein sources that can support muscle growth effectively.
Legumes, including lentils, chickpeas, black beans, kidney beans, and navy beans, are rich in protein and fiber.
Soy products like tofu, tempeh, and edamame are also excellent plant-based proteins, while grains and pseudograins such as quinoa, amaranth, and buckwheat provide protein and can be combined with legumes to form a complete amino acid profile.
Seitan, made from wheat gluten, and pea protein powders or fortified foods are additional options for those needing concentrated protein.
Seeds like hemp, pumpkin, and sunflower seeds and a small portion of nuts can also contribute to protein intake, although they contain more fat.

By incorporating a variety of these lean protein sources into meals and snacks, especially within an hour after resistance training, you can help your muscles recover faster, support growth, and maintain overall nutrition. “Combining animal and plant proteins ensures you get all the essential amino acids, while keeping fat intake moderate allows for optimal digestion and muscle-building efficiency,” she concluded.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.