For decades, the prevailing belief in the fitness world has been that animal-based proteins are superior for muscle building. However, recent research from the University of Illinois challenges this notion, demonstrating that plant-based diets can be equally effective when combined with resistance training.
The Study: Plant vs. Animal Protein in Muscle Growth
In a controlled trial, 40 physically active adults aged 20 to 40 were assigned to either a vegan or omnivorous diet, both providing 1.1–1.2 grams of protein per kilogram of body weight daily. Participants engaged in regular resistance training over nine days. Muscle biopsies revealed no significant differences in muscle protein synthesis between the two groups, indicating that the source of protein—plant or animal—did not impact muscle-building outcomes.
Key Takeaways
- Protein Source: Both plant-based and animal-based proteins support muscle growth effectively.
- Protein Distribution: Whether protein intake was evenly spread throughout the day or consumed in larger amounts at specific meals made no difference in muscle synthesis.
- Moderate Intake Suffices: Consuming a moderate amount of protein (1.1–1.2 g/kg/day) is sufficient for muscle development during resistance training.
Implications for Your Fitness Journey
This study underscores that individuals can achieve their muscle-building goals without relying solely on animal products. For those considering or already following a plant-based diet, this research provides reassurance that, with adequate protein intake and regular resistance training, muscle growth is attainable.
Personalizing Your Nutrition with CircleDNA
While this study highlights general findings, individual responses to diet and exercise can vary based on genetic factors. The CircleDNA Premium Test Kit offers comprehensive insights into your genetic makeup, including:
- Muscle Composition: Understanding your muscle fiber type distribution.
- Nutrient Metabolism: How efficiently your body processes various nutrients.
- Dietary Sensitivities: Identifying potential food intolerances or sensitivities.
By leveraging this information, you can tailor your diet and training regimen to align with your genetic predispositions, optimizing your fitness outcomes.
Conclusion
The notion that meat is essential for muscle growth has been effectively challenged by recent scientific findings. With proper planning and adequate protein intake, plant-based diets can support muscle development just as well as omnivorous diets. Coupled with personalized insights from the CircleDNA Premium Test Kit, you can craft a nutrition and fitness plan that aligns with your unique genetic profile, paving the way for optimal health and performance.
References :
Askow, A. T., Barnes, T. M., Zupancic, Z., Deutz, M. T., Paulussen, K. J. M., McKenna, C. F., Salvador, A. F., Ulanov, A. V., Paluska, S. A., Willard, J. W., Petruzzello, S. J., & Burd, N. A. (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. Advance online publication. https://doi.org/10.1249/MSS.0000000000003725
University of Illinois at Urbana-Champaign. (2025, April 21). Omnivorous? Vegan? Makes no difference to muscle building after weight training, study finds. ScienceDaily. https://www.sciencedaily.com/releases/2025/04/250421163231.htm
