Animal Protein Beats Plant Protein for Building Muscle | Educational Video | Layne Norton PhD

Описание: A new meta-analysis looked at the effects of plant protein (PP) vs. animal protein (AP) on muscle mass, strength, & performance outcomes (PMID: 39813010). This meta-analysis compared 32 human randomized controlled trials (total of 1538 participants) using PP supplements or vegan diet vs. milk protein supplement or a diet containing AP in adults who were consuming similar amounts of protein. The study found that there was a difference in muscle mass with AP being favored

While AP was superior for muscle mass, it should be noted that there was a wide range of protein intake (1-1.9g/kg BW) & the difference was relatively small with an overall effect size (ES) of -0.21 (considered a small effect). Interestingly, the ES was more powerful in young (-0.28) vs. older (over 60 yrs) -(0.05), which is counterintuitive to what I would predict the results to be since older people tend to be less responsive to anabolic meal stimuli & theoretically should benefit more from higher quality protein sources.While strength was not different overall or in young, strength was greater in older adults consuming AP vs. PP (ES: -0.38), which seems counterintuitive based on the lack of difference in muscle mass but this may have been due to a small number of trials in older adults

Further, the effect of AP vs. PP was more pronounced in trials with resistance training (ES = -0.45, close to a moderate ES). Perhaps most interestingly, when soy protein was excluded as a comparator, the difference between animal & plant protein was more pronounced (ES: -0.58, a moderate ES) & in the 7 trials comparing a vegan diet vs. omnivore diet, there was an ES of -0.51. When soy was compared vs. milk proteins there was no difference in muscle mass outcomes which is not surprising since soy isolate has a good amino acid profile

You can build muscle with plant proteins but you may require more total protein to match the effects of AP if you are consuming non-soy PP. This is likely due to lower digestibility from intact PP & poorer amino acid profiles in these proteins

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