Exercise researcher Nicholas Burd says there was a long-standing belief that building muscle required eating meat or animal products. This idea was supported by well-controlled studies showing that animal-based proteins like whey boost muscle protein synthesis more than plant proteins such as soy.
Burd, director of the Nutrition and Exercise Performance Group at the University of Illinois Urbana-Champaign, says, “It was certainly ingrained in my mind that animal protein is better than plant.” Meat contains essential amino acids needed for muscle growth and closely matches the composition of human muscle.
However, recent studies challenge this view. They show that plant protein can be just as effective for muscle gain if consumed in adequate amounts and as part of a balanced meal. James McKendry, a nutrition researcher at the University of British Columbia, explains, “Animal protein is higher quality gram for gram, but with enough plant protein in a meal, differences disappear.”
Burd led a new trial published in Medicine & Science in Sports & Exercise, where 40 young adults were randomly assigned to either a vegan or omnivore diet. They completed three weightlifting sessions over nine days, and all meals were provided by researchers. Muscle biopsies showed both diets had the same muscle-building potential. The study also tested protein timing but found no significant effect.
Benjamin Wall from the University of Exeter calls this an important study that challenges old assumptions about protein sources. His earlier research also found little difference between plant and animal proteins for muscle growth. He notes previous studies focused only on single meals, which may have skewed perceptions.
Wall’s trial used a high-protein diet (2 grams per kilogram of body weight), while Burd’s study used 1.2 grams, closer to typical U.S. intake and still above national recommendations.
There are limits to these findings. The study was short, did not measure actual muscle growth or strength changes, and included only young adults. Wall believes the results would likely hold over longer periods.
Burd’s study was accurate because it provided all meals, avoiding self-report errors. However, Wall cautions that eating enough plant protein daily may be harder in real life.
Overall, the new evidence suggests a well-planned vegan diet can support muscle growth as effectively as diets including meat.
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