Pork isn’t just delicious — it’s packed with purpose. As Americans increasingly look to food to fuel performance and recovery, the National Pork Board (NPB) is leading a science-backed movement to position pork as a premium performance protein. Through strategic partnerships and new research, NPB is showcasing how fresh, lean pork plays a role in helping people, from military cadets to esports athletes to firefighters, perform at their best
Pork Helps Improve Recovery Times
A major study from Texas A&M University found that young athletes who ate pork recovered faster after tough workouts than those who ate plant-based meals. The study looked at cadets training for the Army Combat Fitness Test and found that lean pork:
- Helped reduce muscle soreness and stress
- Improved recovery related hormone levels
- Provided better appetite satisfaction and sleep
- Helped support cognitive performance (measured as focus and reaction time)
Why? Fresh lean pork naturally has high-quality protein, essential amino acids (EAAs), and creatine — nutrients your body needs to stay strong and recover quickly.
Creatine – Yes, It’s Naturally in Pork!
Creatine helps with short bursts of power and strength. Pork provides 2.3 grams of creatine per pound of meat. People aim for 3 to 5 grams of creatine per day for exercise performance benefits.
Pork Protein: Supporting Strength and Stamina
NPB also helped launch a brand-new study with Dr. Drew Gonzalez, an assistant professor at Sam Houston State University, where firefighters will eat pork-based meals to see if they lessen immune stress, muscle-damaging effects and perception of fatigue associated with performance of a simulated firefighting activity. Firefighters need fast recovery, mental focus and muscle strength — and pork may be a key food that supports all three. Results are expected in 2026; stay tuned for more updates on how pork can support America’s everyday heroes.
Pork Protein for Sharper Focus
Performance isn’t just physical. As part of a growing focus on cognitive health, NPB is funding a first-of-its-kind study in esports athletes, led by Dr. Steven Riechman at Texas A&M University. The study will assess whether two servings of pork per day for 14 days can improve:
- Reaction time
- Focus and memory
- Decision-making during games
Esports athletes, professional video game players who compete in organized tournaments, often under-consume protein and key micronutrients in the context of sports nutrition needs, will be compared to a control group to determine the cognitive and performance-enhancing benefits of pork’s B-vitamins, iron, zinc, choline and creatine. Initial results are expected at the end of 2025.
“At the Pork Checkoff, we’re proud to support human nutrition research that proves what pork producers have known all along — pork is a nutritional powerhouse. With new data to validate this thinking, athletes’ menus can employ pork as a healthful and flavorful protein option that can increase dietary compliance. In turn, pork can help fuel performance, recovery and strength in ways that matter,” adds Kristen Hicks-Roof, PhD, RDN, LDN, FAND, FNAP, director of human nutrition.
Whole Food, High-Quality Protein: Pork Helps Build and Retain Muscle Strength
Another NPB-funded project expected to be completed at the end of 2025 is looking at pork’s muscle-building power compared to other proteins. Led by Dr. Joseph Matthews in the Department of Geriatrics at the University of Arkansas for Medical Sciences, this study is combining data from nearly 700 people ages 18 to 85 years old to find out how much protein and EAAs are needed to build muscle.
The early takeaway? Pork comes out ahead. It has more of the EAAs your body needs to:
- Build and repair muscle
- Support strength in older adults
- Keep up muscle during weight loss or stress
Pork is one of the most digestible and powerful proteins you can eat.
Pork is Getting Noticed — Even in Fitness Media
The momentum around pork and performance isn’t just in the research labs — it’s reaching the headlines, too. Pork recently earned a shoutout in Men’s Fitness as one of the Best Bulking Foods, According to Dietitians, recognized for its muscle-building nutrients and great taste.
“These foods will help you max out your gains,” the article says, and pork is proudly on the list.
This kind of positive media coverage helps show how pork is earning respect from athletes, trainers and health experts alike — not just as a protein, but as a powerful whole food for strength and recovery.
Pork and Partners: Bringing Science to Life on the Road
To amplify the message, NPB is hitting the road to Miami, Florida this month to launch a satellite roadshow for the Pork and Partners community. Bringing in expert speakers like Tony Castillo, MS, RD/LDN, a sports and performance dietitian and founder of Nutrition for Performance. Tony brings real-world insights on fueling athletic excellence and has been helping athletes understand why pork belongs on their plates.
As part of NPB’s roadshow series in Miami, Tony is addressing key audiences — from dietitians to physician associates, to nutrition experts — about how pork supports muscle gain, reduces fatigue and keeps athletes at the top of their game.
Dr. Hicks-Roof explains that there’s never been a more important time to show how real food can support real health outcomes and pork is a high-quality protein that helps people move better, feel better and live better and our research is making that clear.
At this roadshow event, NPB will unveil two new handouts, “Comparing Pork and Common Proteins” and “How Pork Fuels Every Kind of Athlete,” that show how pork compares to other proteins, plus ideas for pre- and post-workout meals. It’s great for athletes, parents, coaches and even pork producers who want to share pork’s benefits with their communities.
