The Summary
In a double-blind randomized controlled trial, researchers evaluated whether corn protein could stimulate muscle protein synthesis as effectively as dairy in older adults. Forty-eight healthy participants aged 68 ± 5 years consumed 20 grams of corn protein isolate, a pea-and-corn protein blend, milk protein isolate, or a nonprotein placebo after performing unilateral knee extensions. Both corn protein alone and the pea-corn blend stimulated muscle protein synthesis rates comparably to milk protein, significantly outperforming the placebo. Combining any protein supplement with resistance exercise generated an even greater muscle-building response across all groups.
Why this is interesting
Plant proteins often struggle to stimulate muscle growth as effectively as dairy because they lack high levels of essential amino acids like leucine. This is especially true for older adults, whose bodies become less responsive to dietary protein. However, corn protein naturally packs a high leucine punch. This study reveals that 20 grams of corn protein matches milk for muscle building, proving that aging adults do not have to rely solely on animal sources to maintain muscle mass. For anyone eating plant-forward, corn protein offers a powerful, effective option to support healthy aging and fitness.