Vegans Who Lift Weights Have Better Bone Strength, New Study Finds

Vegans who do strength training have bone strength similar to that of omnivores who do strength training, according to a new research published in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism.

Approximately six percent of people in the United States are vegan, and recent research has suggested that a plant-based diet may be associated with lower bone mineral density and increased risk of fractures. This new study aimed to find out if resistance training can compensate for any possible decrease in bone strength in vegans compared to omnivores.

The study authors compared data from 43 men and women in a plant based diet for at least five years and 45 men and women on an omnivorous diet for at least five years. The researchers found that vegan and omnivore participants who did resistance training exercises, such as using machines, free weights or bodyweight resistance exercises, at least once a week had similar bone strength. The study also found that vegans who did resistance training had stronger bones than vegans who did other forms of exercise, such as cycling or swimming.

“Veganism is a global trend with an increasing number of people around the world adhering to a purely plant-based diet,” Christian Muschitz, MD, of Vienna’s St. Vincent Hospital and University said in a statement. Medical Vienna in Vienna, Austria. “Our study showed that resistance training compensates for decreased bone structure in vegans compared to omnivores.”

The study results challenge the notion that an exclusively plant-based diet is less efficient than a diet that includes animal products when it comes to health and fitness. Although bone strength is a benefit of strength trainingEspecially as people age, vegans can further promote bone strength by engaging in regular strength training. “People who adhere to a vegan lifestyle should do regular resistance training to preserve bone strength,” Muschitz said.

Can you build strength with plant protein?

Likewise, a plant-based diet has been shown to support muscle development in the same way as an omnivorous diet. 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 to study published earlier this year in the scientific journal Sports medicine found that vegans experience the same muscle gains using plant-based protein powder as omnivores using animal-based whey. The study aimed to identify the effects of dietary protein sources, specifically plant-based versus a mixed omnivorous diet, on changes in muscle mass and strength in healthy young men who resistance train.

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.

“A high-protein, plant-only diet (whole plant-based foods plus soy protein isolate supplements) is no different than a mixed-protein diet (mixed whole foods plus whey protein supplements) in support for muscle strength and mass accumulation, suggesting that the protein source does not affect resistance training-induced adaptations in untrained young men who consume adequate amounts of protein,” the researchers concluded.

Similarly, a to study published in the scientific journal Medicine and science in sports and exercise found that potato protein may be as effective as animal milk for building muscle. Conducted by researchers at Maastricht University in the Netherlands, the study hypothesized that because potato protein and animal milk protein share a very similar amino acid composition, they might both have a similar effect on muscle protein synthesis, or the way the body converts amino acids into skeletal proteins. muscle protein.

“Intake of 30 grams of potato protein concentrate increases muscle protein synthesis rates at rest and during recovery from exercise in healthy young men,” the study concluded. “The rates of muscle protein synthesis after ingestion of 30 grams of potato protein do not differ from the rates observed after ingestion of an equivalent amount of milk protein.”

And when it comes to overall musculoskeletal health, a 2017 to study published in the American journal of clinical nutrition found that dietary protein derived from plant sources is no different than that 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 (vegetable or animal) was irrelevant.

“We know that dietary protein can improve muscle mass and strength,” lead investigator Kelsey M. Mangano, PhD, RD said in a statement. “However, until now, we didn’t know if one dietary source of protein was better than another for optimal results.”

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nicole axworth is the news editor of VegNews and author of the cookbook do it yourself vegan.