Plant- vs animal-based complementary protein intake for muscle adaptations 🌱🍗
Does the protein source matter?
Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial
Study Details
This new study recruited 44 young untrained males to a 12-week resistance-training programme (3 sessions per week) 🗓️
Participants were assigned to receive 3 x 15g protein doses per day of either…
🌱 Mixed plant (soy + pea) protein
🥛 Whey protein
(both similar leucine content)
…to be taken with breakfast, lunch and dinner 🍽️
This supplementation increased daily protein intake from 1.0 g/kg/day to 1.8 g/kg/day in both groups 📈
Muscular adaptations were analysed pre- and post-intervention 🔍
Key Findings
Both groups significantly increased…
👉 Whole body lean body mass
👉 Appendicular lean mass
👉 Leg lean mass
👉 Vastus lateralis hypertrophy
👉 Leg press 1RM
But there were no differences between groups ❌
Conclusion
Adding protein from either plant blends or whey to meals has similar effects on muscle adaptations whilst resistance-training ✅
If amino acid composition is similar, the source of protein appears to be negligible 🧬
Reference
https://pubmed.ncbi.nlm.nih.gov/41059835/
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