A recent study conducted by Nicholas Burd, a professor of health and kinesiology at the University of Illinois Urbana-Champaign, has shed new light on the relationship between diet, protein intake, and muscle building. The study, published in the journal Medicine and Science in Sports and Exercise, aimed to answer three key questions: Does the source of protein (plant-based or animal-based) affect muscle gain? Does the distribution of daily protein intake throughout the day impact muscle growth? And does a moderate daily protein intake influence these variables?
Contrary to previous beliefs, the study found that the source of protein—whether plant-based or animal-based—did not make a significant difference in muscle protein synthesis after weight training. This challenges the longstanding belief that animal-based proteins are superior for muscle building. Previous studies had shown that animal-based meals provided a stronger stimulus for muscle protein synthesis after a single feeding. However, the new study focused on the long-term effects of consuming a balanced vegan or meat-based diet over time.
The research team recruited 40 healthy adults and divided them into two groups: one following a vegan diet and the other an omnivorous diet. Both groups underwent a nine-day diet and weight training regimen, with all meals provided by the researchers. Surprisingly, there were no significant differences in muscle protein synthesis between the two groups, regardless of protein source.
Furthermore, the study also investigated the impact of protein distribution throughout the day on muscle growth. Results showed that protein intake evenly distributed across three meals or varied across five meals had no effect on muscle protein synthesis. This challenges previous beliefs that a steady-state delivery of nutrients throughout the day is essential for muscle building.
Overall, the study suggests that as long as individuals consume sufficient high-quality protein after exercise, the source and distribution of protein may not significantly impact muscle building. This new understanding can help guide individuals in making informed decisions about their dietary choices for muscle gain.
For more information on the study, you can refer to the published article in Medicine & Science in Sports & Exercise. The findings highlight the importance of considering overall protein intake and quality rather than focusing solely on the source of protein for muscle building.
