Steak vs. shake: which builds more muscle?

This study looked at whether getting protein from whole food (lean red meat) is better than from a whey supplement for building muscle during resistance training. 81 moderately active adults did a 12-week exercise program and were assigned to eat lean red meat, take whey protein, or take a placebo drink after each session. Researchers measured changes in muscle strength, body composition, and nutrient levels to see if the protein source matters.