Anna Hartz
A team of researchers tested it out
In recent years, the debate over diet and protein has grown louder.
Many fitness influencers support eating a lot of meat to build muscle. On the other side, people concerned about the environment and animal welfare are pushing for more plant-based diets.
After all, raising animals for food takes up a lot of land. But does protein always have to come from meat? Can plants do the same job?
That’s what a team of American researchers wanted to find out. They ran a study to test whether plant protein builds muscle as effectively as animal protein, according to Videnskab.
The results were published in the journal Medicine & Science in Sports & Exercise.
Forty people took part. They were split into two main diet groups. One followed a vegan diet.
The other group ate both plants and animal products. Each of these groups was then divided again.
Half ate a balanced protein intake across the day. The other half ate more protein as the day went on.
Everyone did a strength training program during the nine-day period.
Researchers took muscle samples before and after the study. Their findings showed no major difference between the plant and animal protein groups.
As long as the total protein amount was the same, the effect on muscle growth was also the same.
But some experts are not fully convinced. Truls Raastad, a professor from Norway, says the study is too small to give a clear answer.
He also points out that in other research, animal proteins have shown slightly better results.
That could be because animal protein contains more essential amino acids like leucine, which helps muscles grow.
Still, Raastad says that most vegans can get enough protein. It just takes a bit more planning and variety.
Eating a mix of plant foods—like grains with beans—can cover all the important amino acids.
For most active people, that’s enough to support their goals. But elite athletes may need to pay extra attention, especially if they’re going fully plant-based.