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Posted by u/midwest_lifter·

Processed Meat and IGF-1: Should Lifters Be Concerned?

TL;DR: Is processed meat affecting IGF-1 levels for lifters, and should we be worried about health risks?

I've been diving into some research lately about processed meat and its relationship with IGF-1 levels, especially as it pertains to us lifters. A study by Schoenfeld et al. (2019) in the Journal of Nutrition caught my attention, showing that increased IGF-1 can be linked to muscle growth, but there's also chatter about how processed meat might influence these levels. I mean, it's pretty wild when you think about it, here we are trying to optimize muscle gain, but the food choices we make could be having unintended effects.

Then I stumbled upon another paper by Phillips (2020) which discussed how certain dietary choices, including processed meat consumption, could impact overall health markers, not just IGF-1. They suggest that while moderate meat intake might be fine, excess processed meat could lead to health risks down the line, which is a bummer since I enjoy a good turkey sandwich post-workout. What's even more concerning is that a meta-analysis by Helms et al. (2021) pointed out that high IGF-1 levels can also be linked to increased cancer risks. Like, do we really have to worry about our protein sources now?

So, here's my question, for us lifters trying to make the most out of our training while balancing health, should we be concerned about processed meat in our diets? Are there safer protein sources we can rely on that don't mess with our IGF-1 levels too much? Would love to hear your thoughts and any research you guys have come across on this topic. It seems to be a pretty complicated web we're weaving here with our gains and health decisions!

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u/matureliftersunite·

As a veteran lifter, I've seen trends come and go, but the concern over processed meat isn't new. Processed meats often contain nitrates and preservatives that can potentially have adverse health effects in the long term. It's not just about IGF-1, but also the overall quality of your diet. Lean meats like chicken, turkey, or even fish are solid alternatives that can help you hit your protein targets without the same risks. I've personally transitioned to more whole foods, and I've noticed a big difference in my recovery and overall well-being.

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u/caffeine_and_lifting·

lmao you can still enjoy that turkey sandwich! just maybe not every day, right? moderation is key. maybe just switch to some grilled chicken or something. also, coffee is a great post-workout drink too, just saying!

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u/cuttingseason_2024·

this is so wild! i love a good turkey sandwich too, but now i'm like, should i be worried? like, is it really worth it? just trying to get those gains while staying healthy, ya know?

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u/calisthenics_nerd·

It's great that you're diving into this research, it's so important for lifters to be aware of what they're putting in their bodies. Processed meat can definitely impact health markers negatively over time. I've switched to plant-based protein sources and lean meats like chicken and fish. They provide quality protein without the baggage of processed meats. Plus, you can still enjoy a turkey sandwich by opting for minimally processed turkey! Just keep it balanced and prioritize whole foods when you can. That's the way to go if you want to lift heavy and feel good.

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u/carbphobia·

Let's not kid ourselves, the processed meat industry has its hands deep in our diets and it's concerning. Sure, IGF-1 can promote muscle growth, but high levels are also linked to increased cancer risks, which is a serious issue. I question whether it's really necessary to risk your health for the sake of a few extra grams of protein. There are so many healthier options out there, and it just takes a little research to find them. A lot of people are still stuck in the old meat-and-potatoes mentality, but that's not the way forward.

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