The work done in the United States shows that the origin of the protein – vegetable or animal – does not alter strength or muscle mass, provided that consumption is adequate
It is a mistake again to think that only foods rich in animal proteins ensure a muscle body. Science has increasingly shown that diets vegan (excluding animal products) it can be complete to promote muscle strength and gain like those that follow the omnivorous model, that is, which includes foods of vegetable and animal origin.
A study recently published in the scientific journal Medicine and Science in Sport and Exercise Adds to this evidence corpus. The authors say that this belief in favor of the animal protein is based on old research, which observed greater stimulation of the synthesis of muscle proteins immediately after meals with meals meat, egg or dairy products -caseari. Only these punctual measurements do not reflect the impact of A food balanced over time.
In new research, scientists from the University of the Illinois of Urban-Champign, in the United States, have assessed whether the origin of proteins (vegetables or animals), the form of ingestion during the day and a moderate but adequate daily consumption would have influence on mass gain and strength.
40 healthy Olds, physically active and aged or over 25 years of age, participated in the study. Before the start of the clinical study, everyone followed a seven -day diet to standardize the nutritional status. They were therefore randomly divided into two groups: one followed one vegan diet and the other, an omnivorous.
In the omnivorous group, about 70% of proteins came from animal sources – such as beef, pork, chicken, dairy products and eggs. In vegan, meals were foreseen to balance the amino acid content, ensuring the intake of complete proteins. So each group was divided again: part of the participants consumed similar quantities of proteins in three meals per day and the others distributed the intake in five meals, with a greater proportion at the end of the day.
During accompanying, all muscle strengthening sessions in the laboratory every three days and, outside of it, used accelerometers to monitor the levels of physical activity. The researchers also collected biopsies of a leg muscle at the beginning and end of the test.
Unlike
With surprise of the team, the results showed that there was no difference in the synthesis rates of muscle proteins between vegans and omnivores. In the same way, since the protein was distributed during the day, he did not change muscle mass gain. What made the difference was the consumption of high quality proteins in sufficient quantity.
“The results obtained by the researchers are very relevant, as they show that a well -planned vegetable diet can be effective as the one that has animal food for the gain of muscle mass,” says nutritionist Marcella Garcez, director of the Brazil Association of Nutrology. “This conclusion reinforces the idea that the quality and quantity of proteins are more important than the isolated origin of the nutritious.”
Another point is that the protein is not the only factor to consider in the gain of muscle mass. In addition to this macronutrient, it is important that there is also a higher carbohydrate consumption, which guarantees energy for training and the muscle construction process, saving the protein “expense”. “Healthy fats and micronutrients (vitamins and minerals) are fundamental for the production of anabolic hormones and for the efficiency of the metabolic reactions that support growth”, explains the nutritionist Serena del Favero, of the hospital of Einstein Israelita.
The diet is not all
A discovery that also attracts attention is linked to well -being: the participants in the Omnivore diet have reported greater pleasure with meals; Already the vegan diet has claimed to hear more energy and less tired. “This underlines that the choice of the diet goes beyond muscle physiology and involves factors of satisfaction and pleasure, crucial for long -term adhesion to a food and training plan,” says Favero. “It makes no sense in the” perfect “diet on paper if you can’t follow it.”
It is also necessary to consider the different phases of life. In elderlyFor example, the leakage of lean mass – which includes muscles – becomes more pronounced. “This phase requires even more attention to taking protein and stimulus with resistance exercises,” says Marcella Garcez. And remember: sleep Well, reduce the stress and guarantee the appropriate consumption of waterfall These are other pillars that directly influence the ability to build and maintain good muscle mass and good health.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
