Muscle gain on a vegan diet is the same as on an omnivorous diet, study finds

Anyone who still thinks that only foods rich in animal protein guarantee a muscular body is mistaken. Science has increasingly shown that vegan diets (which exclude animal products) can be as complete for promoting strength and muscle gain as those that follow the omnivorous model, that is, which includes foods of both plant and animal origin.

A study recently published in the scientific journal Medicine & Science in Sports & Exercise adds to this body of evidence. The authors state that this belief in favor of animal protein is based on older research, which observed greater stimulation of muscle protein synthesis immediately after meals containing meat, eggs, or dairy. However, these specific measurements do not reflect the impact of a balanced diet over time.

In new research, scientists at the University of Illinois at Urbana-Champaign, in the United States, evaluated whether the origin of the protein (vegetable or animal), the form of intake throughout the day and a moderate but adequate daily consumption would have an influence on mass and strength gain.

Forty healthy, physically active men and women aged 25 to 40 participated in the study. Before the clinical trial began, all followed a seven-day diet to standardize their nutritional status. Afterwards, they were randomly divided into two groups: one followed a vegan diet and the other an omnivorous diet.

In the omnivore group, about 70% of the protein came from animal sources—such as beef, pork, chicken, dairy, and eggs. In the vegan group, meals were planned to balance amino acid content, ensuring complete protein intake. Each group was then further subdivided: some participants consumed similar amounts of protein in three meals a day, and the others distributed their intake across five meals, with the largest proportion at the end of the day.

During the follow-up, all participants completed muscle-strengthening sessions in the lab every three days and, outside of the lab, wore accelerometers to monitor their physical activity levels. The researchers also collected biopsies from a leg muscle at the beginning and end of the trial.

No differences

To the team's surprise, the results showed no difference in muscle protein synthesis rates between vegans and omnivores. Similarly, because the protein was distributed throughout the day, it didn't affect muscle mass gain. What made the difference was consuming sufficient, high-quality protein.

"The results obtained by the researchers are very relevant, as they show that a well-planned, plant-based diet can be as effective as one that includes animal-based foods for gaining muscle mass," says nutritionist Marcella Garcez, director of the Brazilian Association of Nutrition. "This conclusion reinforces the idea that protein quality and quantity are more important than the nutrient's isolated source."

Another point is that protein isn't the only factor to consider when gaining muscle mass. In addition to this macronutrient, it's also important to consume more carbohydrates, which provide energy for training and muscle-building, saving you from protein "waste." "Healthy fats and micronutrients (vitamins and minerals) are vital for the production of anabolic hormones and the efficiency of metabolic reactions that support growth," explains nutritionist Serena del Favero of Einstein Hospital Israelita.

Diet isn't everything

Another notable finding is linked to well-being: participants on the omnivorous diet reported greater enjoyment of their meals; while those on the vegan diet reported feeling more energetic and less tired. "This highlights that dietary choice goes beyond muscle physiology and involves factors of satisfaction and pleasure, crucial for long-term adherence to a dietary and training plan," notes del Favero. "The 'perfect' diet on paper is useless if the person can't stick to it."

It's also important to consider the different stages of life. In older adults, for example, the loss of lean mass—which includes muscle—becomes more pronounced. "This phase requires even more attention to protein intake and stimulation with resistance exercises," emphasizes Marcella Garcez. And remember: getting enough sleep, reducing stress, and ensuring adequate water intake are other pillars that directly influence the ability to build and maintain good muscle mass and good health.

Source: Einstein Agency

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