Majority of people are adopting veganism. However, a question arises that whether vegan proteins can have the same types of muscle size and strength gains as animal proteins.
A new study found that fungi-derived vegan protein is just as effective as animal protein at promoting muscle growth. The randomized trial was carried out by the University of Exeter researchers, and the results were reported in the Journal of Nutrition.
The study included young, healthy adults who were divided into two groups, one eating a high-protein diet based on animal products and the other eating a high-protein diet based on plant products.
A total of 16 young, healthy adults were divided into two groups for the study’s initial phase. Both groups regularly exercised their legs, but one group consumed a diet rich in animal protein while the other consumed a diet rich in non-animal sources of protein. The amount of muscle protein produced both during exercise and at rest was quantified by the researchers.
22 young, healthy adults participated in the study’s second component, which involved a 10-week leg exercise regimen done five days per week. Some of them consumed a diet high in protein from animal sources, while others consumed a diet high in protein from non-animal sources.
Before and after the program, as well as two and five weeks into it, the research team measured the size of the leg muscles as well as the size of the body’s overall muscles, strength, and function. The researchers discovered that exercising the legs increased the rate of muscle protein production by about 12% when compared to rest the legs.
Whole-body lean mass increased by 2.6 kg for the high-protein omnivore diet group and 3.1 kg for the vegan diet group. Over the course of the trial, both groups also experienced a similar 8.3% increase in thigh muscle size.
Based on these findings, the research team hypothesized that a high-mycoprotein vegan diet could be just as effective at promoting muscle growth during resistance training as an omnivorous diet high in protein. As plant-based protein sources, spirulina and chlorella are being researched. The production is more environmentally friendly and sustainable because these protein-rich microalgae need little space and water to thrive. Making the switch to a meat-free protein like mycoprotein could also benefit the environment by reducing the effects of climate change.
The plant-based protein you can consume:
Reference:
https://www.sciencedirect.com/science/article/pii/S0022316623126800: Research shows that vegan protein supports muscle growth as effectively as animal protein.