Beef Protein
Also called beef protein isolate, hydrolysed beef protein, hydrolyzed beef protein, beef protein powder.
Best grade C across 5 graded outcomes Other Last checked
The short answer
From 6 sourcesBeef protein powder is a dairy-free protein made from hydrolysed beef. A 2019 meta-analysis of 7 small trials (270 people) found it matched whey for lean mass and, versus no added protein, modestly increased lean mass and leg strength during training. People with alpha-gal syndrome, a tick-related red-meat allergy, may react to it.
Every graded outcome on this page
5 rows · line = participants- CGrade CLean body mass, fat mass and strength with trainingMuscle & strengthn 270
- DGrade DBody composition and strength during 8 weeks of resistance trainingMuscle & strengthn 41
- DGrade DFat-free mass, muscle thickness and strengthMuscle & strengthn 24
- DGrade DBody composition and iron status in master-age triathletesIron & endurancen 24
- DGrade DMuscle size, hormones and blood markers in elite triathletesIron & endurancen 6
- 2 more graded outcomes, in the evidence chapter
Key facts
- Versus whey
- No differences between beef and whey protein for total protein intake, lean body mass or fat mass across 7 trials (270 people)1
- Versus no protein
- Beef protein increased lean body mass (SMD 0.34) and lower-limb strength (SMD 0.40), but not upper-limb strength1
- Iron
- Ferritin rose with 20 g/day in master triathletes, but iron markers did not change in elite triathletes45
- Allergy
- Alpha-gal, a molecule found in most mammals including cows, can trigger allergic reactions in people with alpha-gal syndrome6
What it is
Beef protein supplements are powders of hydrolysed beef protein isolate, sold as a dairy-free alternative to whey.
How it works
EstablishedBeef protein supplies dietary protein and amino acids that, combined with resistance training, support gains in lean mass. Trials show it raises total daily protein intake much like whey does; differences between protein sources were small.1
Forms
Form
| Form | Elemental % | Absorption (human data) | GI tolerance | Studied for |
|---|---|---|---|---|
| Hydrolysed beef protein isolate powder | Varies1Not applicable (whole compound or extract; no elemental fraction) | Raised total daily protein intake similarly to whey protein.1 | No adverse effects reported in the cited abstracts.1 | Lean mass, strength and endurance-athlete body composition |
What the human research says
Human trials only, one row per outcome. The form line shows what each trial actually tested. Grades follow our evidence-grading policy.
Trial map
5 graded outcomes, largest study first5 graded outcomes: 4 improved, 1 mixed. The largest, a 2019 meta-analysis of 270 people on lean body mass, fat mass and strength with training, found an improvement.
1Lean body mass, fat mass and strength with training
Improved · Grade C · Meta-analysis, 270 people, 2019
7 randomised trials of exercise training with beef protein, whey protein or no protein
Dose, result and source| Outcome | Found | People | Study | Who was studied |
|---|---|---|---|---|
| Lean body mass, fat mass and strength with training | Improved | 270 | Grade C · Meta-analysis, 2019 | 7 randomised trials of exercise training with beef protein, whey protein or no protein |
| Body composition and strength during 8 weeks of resistance training | Improved | 41 | Grade D · RCT, 2018 | Young men and women (about 10 per group) |
| Body composition and iron status in master-age triathletes | Improved | 24 | Grade D · RCT, 2017 | Male triathletes aged 35–60 (8 per group) |
| Fat-free mass, muscle thickness and strength | Improved | 24 | Grade D · RCT, 2017 | Recreationally active men (8 per group) |
| Muscle size, hormones and blood markers in elite triathletes | Mixed | 6 | Grade D · Crossover RCT, 2021 | Male elite triathletes (Spanish national team) |
Every graded row
5 rowsShowing 5 of 5 outcomes. Human trials only.
CGrade CLean body mass, fat mass and strength with trainingMuscle & strengthLean mass SMD 0.34 vs no proteinMeta-analysis · 7 studies
n 270 · 2019
Improved Versus no protein: lean body mass SMD 0.34 (p = 0.049) and lower-limb strength SMD 0.40 (p = 0.014), with no difference in fat mass or upper-limb strength. Versus whey: no differences in protein intake, lean mass or fat mass.
- Design
- Meta-analysis, 7 studies, n = 270, 2019
- Population
- 7 randomised trials of exercise training with beef protein, whey protein or no protein
- Form
- Beef protein supplement
- Dose
- Varied by study
- Duration
- Varied by study
- Source
- Reference 1 · PubMed 31242624 (opens PubMed)
DGrade DBody composition and strength during 8 weeks of resistance trainingMuscle & strengthImprovedRCT
n 41 · 2018
Improved Beef (51.68 to 54.65 kg), chicken and whey each increased lean body mass from baseline (p < 0.0001), while the maltodextrin control did not. Strength rose in all groups with no differences between conditions.
- Design
- RCT, n = 41, 2018
- Population
- Young men and women (about 10 per group)
- Form
- Beef protein isolate vs hydrolysed chicken protein vs whey concentrate vs maltodextrin
- Dose
- 46 g/day after training (and on off-days)
- Duration
- 8 weeks
- Source
- Reference 2 · PubMed 28399016 (opens PubMed)
DGrade DFat-free mass, muscle thickness and strengthMuscle & strengthImprovedRCT
n 24 · 2017
Improved Fat-free mass rose with beef (2.0%) and whey (1.4%) but not carbohydrate. Only beef increased arm and thigh circumferences; squat strength rose in all three groups.
- Design
- RCT, n = 24, 2017
- Population
- Recreationally active men (8 per group)
- Form
- Hydrolysed beef protein vs whey vs carbohydrate
- Dose
- 20 g/day
- Duration
- 8 weeks
- Source
- Reference 3 · PubMed 28530448 (opens PubMed)
DGrade DBody composition and iron status in master-age triathletesIron & enduranceImprovedRCT
n 24 · 2017
Improved Only beef reduced body mass and tended to preserve thigh muscle thickness. Ferritin rose with beef (117 to 150.5 ng/mL), more than with whey or carbohydrate.
- Design
- RCT, n = 24, 2017
- Population
- Male triathletes aged 35–60 (8 per group)
- Form
- Hydrolysed beef protein vs whey vs carbohydrate
- Dose
- 20 g/day
- Duration
- 10 weeks
- Source
- Reference 4 · PubMed 28910233 (opens PubMed)
DGrade DMuscle size, hormones and blood markers in elite triathletesIron & enduranceMixedCrossover RCT
n 6 · 2021
Mixed Thigh cross-sectional area rose more with beef (3.02% difference, p = 0.028) and the testosterone-to-cortisol ratio was more favourable; there were no differences in body mass, skinfolds or iron, ferritin and other blood markers.
- Design
- Crossover RCT, n = 6, 2021
- Population
- Male elite triathletes (Spanish national team)
- Form
- Beef protein supplement vs isoenergetic carbohydrate
- Dose
- 25 g/day
- Duration
- 8 weeks per condition
- Source
- Reference 5 · PubMed 32186977 (opens PubMed)
What the numbers add up to
Each point is worked out from the data and the sources numbered on this page, with the arithmetic shown under it. It adds no new data and is not medical advice.
Studied doses
Doses used in research, shown against the official limits. They describe the studies, not a recommendation for you.
Studied doses in research, not advice. These are amounts used in research, not personal advice. Your clinician or pharmacist can say what fits you.
Doses studied in human trials
Interactions and safety
Published interactions only: each row cites a source. No row means none was found in our sources, not that a combination is safe.
Interactions
0 agentsNone found in our sources.
Check with what you take
Kept on this device onlyAdd what you take. We list every interaction our evidence profiles cite between Beef Protein and your picks, and between your picks.
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Add a supplement or medicine you take to check it against Beef Protein.
Starting from one medicine? The interaction checker rates how serious each pair is, on a curated list of 19 entries for 11 medicines. This cabinet has no severity rating: it lists every interaction row our supplement pages cite.
Who should be careful
2 groups- People with alpha-gal syndrome (red-meat allergy)
- Alpha-gal is found in most mammals, such as cows, and people with alpha-gal syndrome can react after eating red meat or other mammal-derived products. CDC says most healthcare providers recommend that people with the syndrome stop eating mammal meat such as beef.6
Alpha-gal syndrome
2 notesA tick-bite-related allergy to mammal products.
How to read the label
What to check on the Supplement Facts panel.
How to read the label
2 checksFrequently asked questions
Short answers to common questions; the numbers link to the sources below.
Common questions
6 answersIs beef protein as good as whey?
In a meta-analysis of 7 trials, beef and whey protein gave similar results for protein intake, lean mass and fat mass.1
Does beef protein build muscle?
Versus no added protein, it modestly increased lean mass and leg strength during training, based on small trials.1
Is beef protein dairy-free?
Yes, it is made from beef rather than milk, but it is still a mammal product.6
Does beef protein raise iron levels?
Does beef protein have side effects?
Is beef protein safe to take long term?
There are no long-term data. The longest trial lasted 10 weeks at 20 g/day, so safety beyond that rests on beef being an ordinary food rather than on supplement trials.4
Sources
6 sources: trial abstracts, NIH fact sheets and reference databases. Numbers in the text link here.
Sources cited on this page
6 sources- 1Does Beef Protein Supplementation Improve Body Composition and Exercise Performance? A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Meta-analysis Nutrients, 2019 · PMID 31242624
- 2The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance.RCT J Strength Cond Res, 2018 · PMID 28399016
- 3Carbohydrates Alone or Mixing With Beef or Whey Protein Promote Similar Training Outcomes in Resistance Training Males: A Double-Blind, Randomized Controlled Clinical Trial.RCT Int J Sport Nutr Exerc Metab, 2017 · PMID 28530448
- 4Effects of Supplementation with Beef or Whey Protein Versus Carbohydrate in Master Triathletes.RCT J Am Coll Nutr, 2017 · PMID 28910233
- 5Effects of Beef Protein Supplementation in Male Elite Triathletes: A Randomized, Controlled, Double-Blind, Cross-Over Study.Crossover RCT J Am Coll Nutr, 2021 · PMID 32186977
- 6About Alpha-gal SyndromeFact sheet Centers for Disease Control and Prevention, 2026 · cdc.gov
What changed
Every dated change to this page: what changed, who made it and why.
Change log
3 entries| Date | Change | Who and why |
|---|---|---|
| who should avoid, FAQ, questions, related | Logged a PubMed search (beef protein supplement trials and meta-analyses through 2026): nothing newer than the 2021 elite-triathlete crossover qualifies; two small 2017–2019 trials found (an 8-week immunity trial and a beef-whey blend in endurance runners) were not added because they are tiny and the 2019 meta-analysis already covers the beef-versus-whey question. Interactions checked: no LiverTox, LactMed, NCCIH or MedlinePlus entry exists for beef protein and none of the trials reported one, so the list stays empty. Rewrote the pregnancy note, replaced the FAQ item that duplicated the page's own 'who should be careful' question with side-effect and long-term-safety items, and added page questions and the performance goal hub. | Writer: Kymata Health EditorialTrigger: A–Z audit against docs/supplements/AUDIT-STANDARD.md |
| all | Independent adversarial review: added CDC's note that most healthcare providers advise people with alpha-gal syndrome to stop eating mammal meat such as beef. | Writer: Kymata Health EditorialTrigger: review |
| all | Initial editorial evidence review (first draft). Every PMID checked against NCBI E-utilities esummary (titles and years taken from the record, none retracted) and the abstract read for each cited row. Studied doses are reported as research doses, not dosing advice. | Writer: Kymata Health EditorialTrigger: new page |
Supplement & Nutrient Encyclopedia. Educational information only; it is not medical advice and does not replace a clinician. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Statements about supplements have not been evaluated by the FDA.