It is a mistake to still think that only foods rich in animal protein ensure a muscular body. Science has increasingly demonstrated that vegan diets (which exclude products of animal origin) can be as complete to promote muscle strength and gain as those that follow the omnivorous model, that is, which includes foods of plant and animal origin.
A recently published study in the scientific journal is added to this body of evidence. The authors say this belief in favor of animal protein is based on old research, which observed greater stimulation of muscle protein synthesis right after meals with meat, eggs or dairy products. But these occasional measurements do not reflect the impact of a balanced diet over time.
In the new research, scientists at the University of Illinois in Urbana-Champaign, in the United States, evaluated whether the origin of (vegetable or animal), the form of ingestion throughout the day and a moderate but adequate daily consumption, would have influence on mass gain and strength.
40 healthy, physically active and aged 25 -year -olds participated in the study. Prior to the beginning of the clinical trial, everyone followed a seven -day diet to standardize nutritional status. They were then divided randomly into two groups: one followed a vegan diet and the other, an omnivorous.
In the omnivorous group, about 70% of protein came from animal sources – such as beef, pork, chicken, dairy and eggs. In vegan, meals were planned to balance the amino acid content, ensuring the intake of complete proteins. Then each group was again subdivided: part of the participants consumed similar amounts of protein in three meals a day, and the others distributed intake in five meals, with greater proportion at the end of the day.
During follow -up, all held muscle strengthening sessions in the laboratory every three days and, outside of it, used accelerometers to monitor physical activity levels. The researchers also collected biopsies of a leg muscle at the beginning and end of the test.
Unlike
To the surprise of the team, the results showed that there was no difference in muscle protein synthesis rates between vegans and omnivores. Similarly, as protein was distributed throughout the day, it did not change the. What made a difference was the high quality protein consumption in sufficient quantity.
“The results obtained by the researchers are very relevant, as they show that a well -planned exclusively vegetable diet can be as effective as one that has animal foods for muscle mass gain,” says nutritionist Marcella Garcez, director of the Brazilian Association of Nutrology. “This conclusion strengthens the idea that quality and amount of protein are more important than the isolated origin of the nutrient.”
Another point is that protein is not the only factor to be taken into account in muscle mass gain. In addition to this macronutrient, it is important that there is also a greater consumption of, which ensure energy for training and the muscle construction process, saving the “expenditure” of proteins. “Healthy fats and micronutrients (vitamins and minerals) are vital for the production of anabolic hormones and for the efficiency of metabolic reactions that support growth,” explains nutritionist Serena del Favero, from Einstein Hospital Israelita.
Diet is not everything
A find that also draws attention is linked to well-being: participants in the omnivora diet reported greater pleasure with meals; Already the ones said to feel more energy and less tired. “This points out that the choice of diet goes beyond muscle physiology and involves factors of satisfaction and pleasure, crucial for long -term adherence to a food and training plan,” says Del Favero. “There is no point in the” perfect “diet on paper if one can’t follow it.”
It is also necessary to consider the different phases of life. In the elderly, for example, lean mass loss – which includes muscles – becomes more pronounced. “This phase requires even more attention to protein intake and stimulation with resistance exercises,” says Marcella Garcez. And remember: sleeping well, reducing stress and ensuring proper water consumption are other pillars that directly influence the ability to build and maintain good muscle mass and good health.
