- A new study investigated whether a vegan diet containing protein from non-animal foods can support muscle growth and repair as effectively as a diet containing animal protein during strength training.
- In this study, young, healthy adults were divided into two groups, one on a high-protein animal-based diet and one on a high-protein, non-animal-based diet.
- Results show that both groups gained similar amounts of muscle mass and strength, and when combined with resistance training, a high-protein, non-animal-derived diet consisted primarily of animal-derived protein sources. It shows that it can be as effective as diet.
new research, journal of nutritionfound that fungal-derived mycoprotein (Quorn) was as effective as animal protein in supporting muscle growth during resistance training.
This study included two parts. In the first part of the study, 16 young, healthy adults (8 males, 8 females) were divided into his two groups.
Both groups performed leg exercises daily, but one group (designated OMNI1) ate a diet high in animal-based protein and the other group (VEG1) high in non-animal protein. I ate my meal.
Researchers measured how much muscle protein is made during exercise and at rest.
In the second part of the study, 22 young, healthy adults (11 men, 11 women) underwent a leg exercise program, 5 days a week for 10 weeks.
Some ate an animal-derived high-protein diet (OMNI2), while others ate a non-animal-derived high-protein diet (VEG2).
The research team measured leg muscle size, whole body muscle, strength, and function before and after the program, and two and five weeks after the program.
During the study, researchers found that exercising the legs increased the rate of muscle protein production by about 12% compared to when the legs were resting.
Both groups had similar muscle mass and muscle fiber size, and increased strength in the various muscle groups, despite differing protein sources in their diets.
medical news today spoke to three independent experts who were not involved in the study to get their take on the study.
Stephanie Wells“This paper adds to growing evidence about the ability of some plant proteins to support muscle building as effectively as animal proteins like whey,” said a registered dietitian.
However, Wells noted that the study had some limitations, namely the lack of a control group and the small number of participants.
“With these limitations, we cannot know with certainty whether similar results will be obtained in the general population,” Wells said.
“Because this study was in young adults, we do not know if similar results would be obtained in other groups, such as the elderly. No conclusions can be drawn as to whether the results may differ depending on the background.
“While more studies with high-quality study designs are needed, this study adds to the growing body of evidence regarding the effectiveness of plant-based proteins for building muscle. not [fewer] Transitioning to an animal-based or plant-based diet for personal health, environmental, or animal welfare reasons. It may also help dispel the common misconception that plant-based diets don’t provide enough protein for optimal health.
— Stephanie Wells
Kristen CurryShe is a registered dietitian nutritionist.
“Usually, when choosing between a vegetable protein source and an animal protein source, we often hear the argument that a vegetable protein source lacks all amino acids and is therefore not a ‘complete’ protein source. ” Karli explained.
“But many of these plant-based protein sources, especially soy, quinoa, or pistachios, are considered ‘complete,'” she noted.
“I hope that by reading this article and continuing research in this area, the general public will begin to realize just how beneficial plant protein can be. It’s quite possible to eat a plant-based meal a few times a week (in fact, I recommend it!), but if you do, you’ll need more plant-based protein on your plate. Make sure to prioritize your sources and create a balanced diet.
— Kristen Curry
James DixonCertified Personal Trainer and Fitness and Nutrition Expert MNT “The results of this study are important because they challenge the popular belief that animal protein is necessary to build muscle.”
“The results are encouraging, and more people are advocating a vegan diet and advocating avoiding meat. It emphasizes the importance of animal- and plant-based protein sources when designing an individual’s diet.
“I think the focus has shifted to personalized diets rather than the popular belief that vegan diets are more difficult for people building muscle and doing resistance training.
“This research will increase our interest in more plant-based proteins, and a mainstream trend toward a meat-free diet may soon emerge for us. Interest in other possible protein sources will increase. [People can] Incorporate protein sources such as legumes, nuts, seeds, whole grains, vegetables, soy products, or other wheat-based proteins.
— James Dixon
Quorn was used in the study, but Dixon noted that “certain types of mushrooms or microalgae have been studied as potential plant-based protein sources.”
“Mycelium-based mushroom proteins are high in protein and can be grown from agricultural waste,” he said.
“Spirulina and chlorella are being explored as plant-based sources of protein. These protein-rich microalgae require very little water and land to thrive, making their production more sustainable and environmentally friendly.” It’s going to be something,” Dixon emphasized.
Ultimately, new protein sources such as microalgae-based protein products will continue to be developed, increasing the options available to the general public.
This makes it easier for people to incorporate more plant-based protein sources into their diet.
