Got Cheese? New research on muscle growth

I’m excited to share with you the results of a recent study (1) published in the Journal of Nutrition.

The study aimed to investigate the effects of cheese ingestion on muscle protein synthesis rates – the process of stuffing amino acids into muscle to make it bigger and stronger. This study was done in healthy, young males. Say cheese! Hahah, I make bad joke. Too cheesy? Hahaha.

Ok, back to serious science.

Methods:

24 healthy young men were randomly assigned to two groups

One group ate 30g of cheese protein after a single-legged resistance-type exercise session consisting of 12 sets of leg press and leg extension exercises

The other group ate 30g of milk, followed by the same exercise session.

Results:

Cheese ingestion significantly increased muscle protein synthesis rates both at rest and during recovery from exercise in healthy, young males.

Muscle protein synthesis rates were similar in both groups.

Conclusions:

Cheese ingestion can be an effective dietary strategy to increase muscle protein synthesis rates and optimize muscle recovery after exercise in healthy, young males.

The study also highlights the importance of protein intake in promoting muscle protein synthesis and recovery after exercise.

This study only investigated the effects of cheese ingestion on muscle protein synthesis rates in healthy, young males, so we are not sure about the effects in other populations, such as older adults and women.

Keep in mind that the cheese did also come with (19g) fat, so if you’re working to reduce calories to get leaner, you’re getting more fat intake overall.

Much love and cheese,
Dr Mike

Reference:

1) Hermans, Wesley J H et al. “Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and During Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial.” The Journal of nutrition vol. 152,4 (2022): 1022-1030.