Vegans experience the same muscle gains using plant-based protein powder as omnivores using whey, a new study from Brazil found published in a scientific journal. Sports medicine. The study aimed to identify the effects of dietary protein sources (exclusively plant-based versus a mixed omnivorous diet) on changes in muscle mass and strength in healthy young strength-training men.
Led by Hamilton Roschel, PhD, of the Research Group in Nutrition and Applied Physiology at the University of São Paulo in Brazil, the study recruited 38 men, of whom 19 were omnivores and 19 were vegans with an average age of 25 years. on a supervised weight training program comprising two weekly training sessions for three months.
During the training program, participants consumed 1.6 grams of protein per kilogram of body weight, vegans consumed a soy protein supplement, and omnivores consumed a whey protein supplement. Dietary intake was monitored every four weeks during the study. Study results showed that lean muscle mass, whole muscle, and muscle fiber cross-sectional areas, as well as one-rep max leg press, were significantly increased in both groups, with no difference between vegans and omnivores.
The study showed that a plant-based diet made up of whole foods and soy protein supplements is as effective as an omnivorous diet made up of mixed whole foods and whey protein supplements in supporting muscle development and strength. The results may encourage those who do strength training to consider using plant-based protein supplements.
“An exclusively plant-based, protein-rich diet (plant-based whole foods plus soy protein isolate supplements) is no different from a protein-blended diet (mixed whole foods plus whey protein supplements) in support for muscle strength and mass accumulation, suggesting that the protein source does not affect the adaptations induced by resistance training in untrained young men who consume adequate amounts of protein, ”the researchers concluded.
Plant-based protein builds muscle
The studyThe results challenge the notion that a purely plant-based diet is less efficient than a diet that includes animal products in supporting muscle development. Traditionally, whey protein has been considered the optimal protein choice for muscle building; however, in recent years researchers have determined that animal-based protein is not superior to plant-based protein.
A 2017 study published in the American Journal of Clinical Nutrition found that dietary protein derived from plant sources is no different than from meat sources. Among 3,000 participants with varied dietary habits, higher protein intake led to better overall musculoskeletal health, and the source of dietary protein (plant or animal) was irrelevant.
“We know that dietary protein can improve muscle mass and strength,” lead researcher Kelsey M. Mangano, PhD, RD, said in a statement. “However, until now, we did not know if one protein food source was better than another to achieve optimal results.”
For more information on vegan fitness, read:
A Vegan Bodybuilder’s Guide To Getting All The Nutrients You Need
Actor Chris Hemsworth Launches Superhero Fitness App
8 Ways Vegan Seniors Can Stay Active and Fit
Nicole axworth is the news editor of VegNews and author of the cookbook Do it yourself vegan.
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