High-Protein Plant-Based Diet Versus Omnivorous Diet
Plant-based diets have become increasingly popular over recent years; however, it is currently unknown whether it confers any advantage/disadvantage over an omnivorous diet in supporting exercise-induced muscle adaptations.
The study investigated the effects of dietary protein source exclusively plant-based vs. mixed diet] on changes in muscle mass and strength in healthy young men undertaking resistance training.
– Subjects were divided into 2 groups either VEG (vegans) or OMN (omnivores)
– Both groups ingested 1.6g protein per kg of bodyweight each day via supplemental protein (soy for VEG or whey for OMN)
– All participants resistance trained 2x per week for 12 weeks
There were no differences between the 2 groups in muscle strength and muscle mass.
Vegan/Vegetarian diets can result in similar muscle strength and growth if ensuring adequate protein intake daily.
Hevia-Larraín, V., Gualano, B., Longobardi, I., Gil, S., Fernandes, A. L., Costa, L. A., … & Roschel, H. (2021). High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Medicine, 51(6), 1317-1330.
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