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Contrary to popular belief, vegetable proteins are at least as effective as those from meat in increasing muscle mass. Explanations.
To build muscle or simply fight against muscle wasting, proteins play a crucial role. Except that the vegetable ones still sometimes enjoy a bad image. And yet, no need to consume only meat to increase muscle mass: vegetable proteins would be just as effective according to a new study.
Mycoprotein increases muscle mass and strength in young adults
To reach these conclusions, the scientists studied data from 16 healthy young adults. These followed a three-day diet during which they ate protein-rich meals made from meat or mycoprotein (a plant protein source from the fungus).
Then, the researchers recruited 22 other healthy young adults who followed a 10-week training program. Some of them had to follow an omnivorous diet (i.e. consisting of foods of animal origin and foods of plant origin) rich in protein while others had to adopt a vegan diet. (which excludes the consumption of all products of animal origin), rich in mycoproteins.
Result ? Candidates who adopted the high-mycoprotein vegan diet showed 3 kg more muscle, while those who followed the high-protein omnivorous diet increased their muscle mass by about 2.6 kg.
Vegetarian diet and bodybuilding are not incompatible
Regarding the size of the thigh muscles, this was similar in the two groups (+8.3%).
“We now have strong evidence to show that mycoprotein is an effective protein food for supporting muscle maintenance and growth.“, assures Alistair Monteyne, one of the authors of the study.
This study “therefore demonstrates that mycoprotein has comparable efficacy to animal protein in facilitating increased muscle mass and strength in young adults who exercise regularly.“, he concludes.
Good news for all fans of plant-based diets.