Benefits
Muscle protein synthesis similar to milk protein
In a double-blind trial in 24 young men, 30 g of lesser mealworm protein after resistance exercise raised muscle protein synthesis at rest and after exercise. Rates were numerically lower than with 30 g of milk protein, but the difference was not significant. A cricket, pea and whey study in 50 men found similar activation of muscle-building signals despite lower blood amino acids.
Muscle mass and strength with training
In an 8-week trial in 18 young men already eating plenty of protein, mealworm protein gave no extra gains in lean mass or strength over carbohydrate. In a 12-week trial in 39 older women, 30 g a day of cricket protein increased fat-free mass, and strength gains were clearest when combined with exercise training.
Environmental footprint
Insects are often promoted as a lower-impact protein, and a review of insect muscle studies repeated that view. A critical review found most environmental studies were small-scale, that the impact of large-scale farming is unknown, and that insect foods tend to replace plant foods rather than meat.
Protein-rich, with iron that is poorly absorbed
Insects are high in protein with a favourable amino acid profile, and crickets contain about as much iron as meat. But in a study in 20 young women with low iron stores, only about 3 percent of cricket iron was absorbed, compared with about 14 percent from an iron salt, so insects are not a reliable way to raise iron.
Mechanism of action
Amino acids for muscle building
Like other high-quality proteins, insect protein delivers essential amino acids that switch on mTORC1 signalling, the pathway that starts muscle protein synthesis. Peak blood amino acid levels are lower than with whey or milk, but in the studies cited here the muscle response was similar.
Chitin fiber and gut bacteria
Whole-insect flours contain chitin, a fiber people cannot digest themselves. In a crossover study in 20 healthy adults, 25 g a day of whole cricket powder for 14 days increased the gut bacterium Bifidobacterium animalis 5.7-fold and was well tolerated. Purified protein isolates contain less chitin.
Why cricket iron is poorly absorbed
Laboratory digestion tests showed that chitin, chitosan and calcium in cricket biomass limit how much iron is released, which fits the low iron absorption seen in people.
Clinical trials
Double-blind, randomized controlled trial with stable isotope tracers after 30 g of intrinsically labeled protein (Hermans et al. 2021, Am J Clin Nutr)
24 healthy young men after one-legged resistance exercise.
Muscle protein synthesis rose with both proteins: at rest to 0.045 percent per hour on mealworm and 0.056 on milk, and after exercise to 0.059 and 0.073. Milk was numerically higher, but differences between groups were not significant. About 73 percent of mealworm and 77 percent of milk protein amino acids reached the blood within 5 hours.
Randomized parallel controlled trial of a single protein dose after one-legged resistance exercise (Lanng et al. 2023, Eur J Nutr)
50 healthy young men.
Whey raised blood amino acids more than cricket or pea protein, but activation of the mTORC1 muscle-building pathway did not differ between the three proteins at rest or after exercise.
Randomized, single-blinded controlled trial of a lesser mealworm protein bar (0.4 g protein per kg) or a carbohydrate bar after training and before sleep (Vangsoe et al. 2018, Nutrients)
18 healthy young men training four days a week, 9 per group.
Both groups gained lean mass and strength, with no significant differences between them. The authors note both groups already ate a lot of protein.
Double-blind, randomized, placebo-controlled 12-week trial with four groups: placebo, 30 g a day of hydrolyzed cricket protein, concurrent training with placebo, or training with cricket protein (Vaithanomsat et al. 2025, Food Sci Nutr)
39 community-dwelling older women.
Fat-free mass rose in the protein, training and combined groups, and leg lean mass rose in both protein groups. Strength gains were clearest with protein plus training. The groups were small.
Double-blind, randomized crossover trial of breakfast foods with 25 g a day of whole cricket powder or control for 14 days (Stull et al. 2018, Sci Rep)
20 healthy adults.
Cricket powder was well tolerated, increased Bifidobacterium animalis 5.7-fold and was associated with lower blood TNF-alpha. Muscle outcomes were not measured.