Steak vs. shake: which builds more muscle?

This study looked at whether eating whole food protein (lean red meat) is as good as or better than a whey protein 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 have a control drink after each session. Researchers measured changes in muscle strength, body composition, and nutrient levels to see if the protein source matters.