PLANT VERSUS ANIMAL PROTEIN: WHICH ONE IS BETTER?

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PLANT VERSUS ANIMAL PROTEIN: WHICH ONE IS BETTER?





A recent study from the University of Illinois has found that the source of your protein — whether animal-based or plant-based — doesn't affect muscle growth. The research led by Professor Nicholas Burd put long-standing debates to rest by showing that muscles respond similarly to protein from both meat and legumes.

To test this, the researchers divided 40 regular gym-goers into groups: some consumed protein from animal sources, while others ate plant-based protein. They also varied the timing of protein intake, with some participants spreading their protein throughout the day and others consuming most of it in a single meal. All participants followed a strength training routine, and the researchers measured muscle growth using advanced tracking methods.

The findings were clear: muscle development was the same regardless of whether protein came from animal or plant sources. Additionally, whether the protein was consumed all at once or spread out over the day, both approaches were equally effective. Didn't matter

Professor Burd summarized the takeaway simply: the most crucial factor is consuming protein after exercise, regardless of the type. The study recommends about 1.1 to 1.2 grams of protein per kilogram of body weight each day for optimal muscle growth.

Notably, the research received partial funding from the Beef Checkoff program, but the results did not favor animal protein over plant protein.

The conclusion is straightforward: protein source and timing are less critical than previously thought. Both animal and plant proteins can support muscle growth equally well.

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