Which Protein for Muscle Growth?
By Editorial Staff
With protein all the rage, it begs the question: Which type of protein is best for muscle growth? The answer is particularly relevant for vegans, who shun animal products – the most common sources of protein, and often considered the highest quality when it comes to building muscle. A new study provides insight into whether one is actually better than the other – plant vs. animal protein.
Researchers recruited healthy, active 20-40-year-old adults and randomized them to an omnivore or vegan diet. Omnivores got most of their daily protein during the study period from beef, pork, chicken, dairy and eggs; while vegans consumed complete plant proteins by balancing the amino-acid content of their meals.
Results showed that muscle protein synthesis did not differ significantly between groups, suggesting that protein source does not play a dramatic role in muscle growth. In addition, the study also found that the timing of protein intake (distribution throughout the day or at just a few meals) did not affect protein synthesis.
The takeaway: Whatever protein you eat, it will help build muscle; and as long as you're getting enough, it doesn't matter when you eat it. The key is to exercise consistently and consume enough protein (1.1-1.7 grams per kilogram of body weight, depending on your exercise habits, according to the Mayo Clinic). Talk to your doctor for more information.
