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07.07.2021

Meta-study: animal proteins are better muscle builders than vegetable proteins

There are good sides to the rise of vegetable proteins. We hold this view because we like innovation, because we care about our planet, and because we suspect that a remarkable number of cows and pigs find it unpleasant to be eaten. But we cannot deny that the human body responds better to animal proteins than to vegetable proteins when it comes to muscle building.

Study
Researchers from the National University of Singapore collected 16 previously published studies that compared the effect of animal protein supplementation on strength and muscle mass with the effect of plant protein supplementation on strength and muscle mass.

In some studies the subjects trained with weights, in other studies they did not.

Results
The table below summarizes the results of the selected studies. At first glance, animal protein appears to outperform vegetable protein across the board, but the differences between the effect on muscle strength were not statistically significant.

However, the difference between the effect of animal proteins on muscle mass and the effect of vegetable proteins on muscle mass was significant, the researchers discovered when they divided their data by age. There was no difference between the effect of the two types of protein on muscle mass in the over-fifties, but there was in the under-fifties.

The figure below is simplified. Click it for a full version.

Conclusions
"In summary, this systematic review and meta-analysis have found that animal protein tends to have a more favorable effect on lean mass compared to plant protein, and the benefit appears more pronounced in younger adults", summarize the researchers.

"On the other hand, protein source is not likely to have an impact on muscle strength."

Source:
Nutrients 2021, 13, 661.

More:
Why you should not underestimate the muscular benefits of bean protein 29.10.2020
Protein from potatoes stimulates muscle growth 19.04.2020
Is Quorn a better muscle builder than milk protein? 07.07.2019

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Nutrition & Strength Training
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