Study: Muscle Mass Growth Unaffected by Protein Type or Meal Timing
- (AP) — The long-held belief that animal-based protein is superior for muscle development may soon be outdated.
- The research, published in Medicine & Science in Sports & Exercise, also suggests that the timing of protein consumption throughout the day is not a critical factor.
- For years, animal proteins were considered more effective for muscle building due to their apparent ability to stimulate muscle protein synthesis (MPS) more effectively after a single meal.
Protein Source Unimportant for Muscle Growth, Study Finds
Table of Contents
- Protein Source Unimportant for Muscle Growth, Study Finds
- Vegan vs. Animal Protein: is There a Difference for Muscle Growth? (The Surprising Truth)
- Q: What did the University of Illinois study actually find?
- Q: How did this study change the existing understanding?
- Q: What was the methodology of the study?
- Q: Did protein timing even matter?
- Q: What does this mean for someone trying to build muscle?
- Q: Why is this study more relevant than some previous research?
- Q: So, what’s the bottom line?
CHAMPAIGN, Ill. (AP) — The long-held belief that animal-based protein is superior for muscle development may soon be outdated. A new study from the University of Illinois indicates that the source of protein – whether vegan or animal – does not significantly impact muscle growth during strength training.
The research, published in Medicine & Science in Sports & Exercise, also suggests that the timing of protein consumption throughout the day is not a critical factor.
Vegan vs. Animal Protein: Both effective for Muscle Development
For years, animal proteins were considered more effective for muscle building due to their apparent ability to stimulate muscle protein synthesis (MPS) more effectively after a single meal. However, the new research challenges this notion.
Researchers Nicholas burd and Andrew Askow, both of the University of Illinois, found that over time, a balanced diet, whether vegan or omnivorous, resulted in similar muscle growth.
The conventional wisdom has been that animal-based protein sources are superior, especially for muscle development,
Burd said.
The study involved 40 adults, ages 20-40, who followed strictly monitored vegan or omnivorous diets, ensuring adequate and balanced protein intake.
muscle biopsies revealed that MPS rates were nearly identical between the vegan and omnivorous groups after nine days of training, contradicting initial expectations.
Protein timing: When You Eat May not Matter as Much as You Think
The study also examined whether distributing protein evenly throughout the day, compared to concentrating it at dinner, made a difference. Some participants consumed five smaller protein portions throughout the day,while others followed a traditional three-meal pattern with more protein in the evening.
Researchers were surprised to find no significant differences in MPS based on the timing or frequency of protein consumption. Muscle development was similar nonetheless of whether participants consumed vegetable or animal protein, provided they met moderate daily protein needs – approximately 1.1 to 1.2 grams per kilogram of body weight.
You can skip the chicken. Just dont skip leg day.
️️ New Univ of Illinois study: plant or animal protein = same muscle gains.
Real-World Diets: A Thorough Approach
To simulate real-life eating habits, participants maintained a whole-food-based diet for nine days while consuming deuterated water to track protein utilization.Muscle biopsies were taken at the beginning and end of the study to directly measure changes in MPS.
Unlike previous studies focusing on muscle response after a single meal, this research adopted a broader, more realistic approach. Burd emphasized that isolated snapshots don’t always provide a complete picture, especially when assessing the long-term effects of a consistent, balanced diet. What we eat daily has a much greater influence than a simple post-workout shake,
he said.
Burd suggests that the key to boosting muscle growth is consistent protein intake, especially after exercise. Whether you prefer tofu or turkey, consistency is crucial. Stay active,meet your protein requirements,and your muscles will benefit.
Reference
Askow, A. T., Barnes, T. M., Zupancic, Z., et al. (2025). Impact of vegan diets on resistance exercise-mediated myofibrillar protein synthesis in healthy young males and females: A randomized controlled trial. Medicine & Science in Sports & Exercise.
Vegan vs. Animal Protein: is There a Difference for Muscle Growth? (The Surprising Truth)
The world of fitness is often filled wiht strong opinions and conflicting advice, especially when it comes to protein. For years, the belief that animal-based protein is superior for muscle advancement has been widespread. However, a recent study from the University of Illinois has shaken up these long-held assumptions. Let’s dive into the details.
Q: What did the University of Illinois study actually find?
A: The primary finding,published in *Medicine & Science in Sports & Exercise*,is that the *source* of your protein—whether it’s vegan or animal-based—dose not considerably impact muscle growth during strength training. that’s right, whether you’re eating tofu or turkey, the study suggests the *quantity* of protein is more significant than the *source*, when paired with a balanced diet and consistent training.
Q: How did this study change the existing understanding?
A: Traditionally, animal proteins have been considered superior for muscle building because they were believed to stimulate muscle protein synthesis (MPS) more effectively instantly after a meal. This study challenges that notion by showing that, over time, when consuming a balanced diet, vegan and omnivorous diets lead to *similar* muscle growth.
Researcher Nicholas Burd expressed it clearly, stating “The conventional wisdom has been that animal-based protein sources are superior, especially for muscle development.” This study shows that’s not the whole story.
Q: What was the methodology of the study?
A: The study involved 40 adults aged 20-40. Participants followed strictly monitored vegan or omnivorous diets,ensuring they consumed balanced and adequate protein. Muscle biopsies were taken at the beginning and end of the nine-day study and used deuterium oxide to track protein utilization.
Q: Did protein timing even matter?
A: Another surprising finding: protein timing didn’t seem to matter *as much* as previously thought. The study compared participants distributing protein evenly throughout the day (five smaller portions) versus concentrating protein intake in the evening (three meals). Researchers were surprised to find *no* significant differences in MPS based on the timing or frequency of protein consumption. Provided that participants met their moderate daily protein needs (approximately 1.1 to 1.2 grams per kilogram of body weight), muscle development was similar regardless of the protein timing.
Q: What does this mean for someone trying to build muscle?
A: The key takeaway: consistency matters most. The study highlighted the importance of fulfilling your daily protein requirements, especially after exercise. Whether you choose to get your protein from plant-based sources like tofu, beans, and lentils, or from animal-based sources like turkey and chicken, ensure you consistently meet your needs.
you can skip the chicken. Just dont skip leg day.
️️ New Univ of Illinois study: plant or animal protein = same muscle gains.
Q: Why is this study more relevant than some previous research?
A: Unlike many previous studies that focused on muscle response after a single meal, this research opted for a more realistic approach. The study looked at the long-term effects of a consistent,balanced diet over nine days of strength training.Researcher Burd emphasized that isolated snapshots don’t always provide a complete picture. “What we eat daily has a much greater influence than a simple post-workout shake,” he stated.
Q: So, what’s the bottom line?
A: Don’t get hung up on the source of your protein or the *exact* timing of your meals. Prioritize incorporating the right amount of protein into your diet every day to promote muscle growth! Stay active, eat a well-rounded diet, and be consistent with your training and protein intake to see results.
Reference
Askow, A. T., Barnes, T. M., Zupancic, Z., et al. (2025). Impact of vegan diets on resistance exercise-mediated myofibrillar protein synthesis in healthy young males and females: A randomized controlled trial. Medicine & science in Sports & Exercise.