You Don’t Need Meat to Get Strong: Study

A recent study by researchers at the University of Illinois at Urbana-Champaign offers new insights into the long-debated topic: Does the source of protein plant or animal affect muscle growth? Surprisingly, the answer is no.

Meat vs. Plant Protein

For years, many believed that animal-based proteins were superior in building muscle, especially after strength training. This idea was largely based on earlier studies, which showed that animal protein meals led to a higher short-term spike in muscle protein synthesis (the process that builds muscle tissue).

However, those studies only measured results after a single meal. According to Professor Nicholas Burd, lead researcher and expert in health and kinesiology, these short-term findings don’t reflect the full picture of a well-balanced diet over time.

The Study

To better understand the long-term effects, researchers conducted a clinical trial with 40 healthy, active adults aged between 20 and 40. Participants were first given a seven-day diet plan to ensure consistent nutrition before the trial began. Then, they were split into two groups:

• One group followed an omnivorous diet (including meat, dairy, and eggs).
• The other followed a vegan diet with balanced and complete proteins from plant sources.

Both groups underwent regular resistance training every three days in a controlled lab environment.

Protein Type Doesn’t Matter

Contrary to expectations, the study found no difference in muscle-building rates between the vegan and omnivorous groups. As long as the total daily protein intake was sufficient and included all essential amino acids, muscle gains were similar in both groups.

Even more surprising, the timing and distribution of protein throughout the day once thought to be important had no significant effect on muscle growth either.

Focus on Quality and Quantity

Professor Burd summed it up simply: “If you’re consuming enough high-quality protein after exercise, the source doesn’t matter.”

This means whether you’re eating plants or animal products, as long as your meals are nutritionally balanced and protein-rich, your body can effectively build muscle.

Conclusion

For individuals who follow a vegan lifestyle or are considering it, this research provides strong evidence that you don’t need animal protein to gain muscle effectively. And for meat-eaters, it’s a reminder that overall protein intake and quality matter more than the source.

So, whether you’re enjoying a tofu stir-fry or a chicken breast, what counts most is that your meal supports your fitness goals and that you’re getting it after your workout.

Source: Inputs from various media Sources