Meat or Plants? When It Comes to Muscle Building, New Research Says It Doesn’t Matter

Recent research conducted at the University of Illinois Urbana-Champaign challenges the long-held belief that animal-based protein is superior for muscle building compared to plant-based protein. The study found that there were no significant differences in muscle protein synthesis between those following a vegan or omnivorous diet, as long as total protein intake was sufficient. In addition, protein distribution throughout the day did not have an impact on muscle building rates, countering earlier beliefs about the importance of evenly spreading protein intake.

These findings are consistent with other studies showing that plant-based diets can support muscle building just as effectively as omnivorous diets when protein intake is adequate. Research has indicated that individuals following high-protein vegan diets can experience similar gains in muscle size, strength, and fiber growth as those consuming omnivorous diets during resistance training programs. Overall, the message from recent scientific evidence is that whether protein comes from plants or animals, as long as it is of high quality and sufficient in quantity, muscle building can be effectively supported.