{"id":22928,"date":"2025-04-21T21:14:05","date_gmt":"2025-04-21T21:14:05","guid":{"rendered":"https:\/\/www.tun.com\/home\/?p=22928"},"modified":"2025-04-21T21:14:06","modified_gmt":"2025-04-21T21:14:06","slug":"which-diet-is-better-for-muscle-building-vegan-or-omnivorous","status":"publish","type":"post","link":"https:\/\/www.tun.com\/home\/which-diet-is-better-for-muscle-building-vegan-or-omnivorous\/","title":{"rendered":"Which Diet Is Better for Muscle Building? Vegan or Omnivorous?"},"content":{"rendered":"\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-uagb-blockquote uagb-block-e7eb3fc3 uagb-blockquote__skin-border uagb-blockquote__stack-img-none\"><blockquote class=\"uagb-blockquote\"><div class=\"uagb-blockquote__content\">A new study from the University of Illinois suggests that muscle building can be effectively supported by either a vegan or omnivorous diet, debunking the myth that animal-based proteins are superior.<br><\/div><footer><div class=\"uagb-blockquote__author-wrap uagb-blockquote__author-at-left\"><\/div><\/footer><\/blockquote><\/div>\n\n\n\n<div class=\"wp-block-group is-content-justification-space-between is-nowrap is-layout-flex wp-container-core-group-is-layout-b0ffac9c wp-block-group-is-layout-flex\"><div style=\"font-size:16px\" class=\"has-text-align-left wp-block-post-author\"><div class=\"wp-block-post-author__content\"><p class=\"wp-block-post-author__name\">The University Network<\/p><\/div><\/div>\n\n\n<div class=\"wp-block-uagb-social-share uagb-social-share__outer-wrap uagb-social-share__layout-horizontal uagb-block-ee584a31\">\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-ec619ce7\"><span class=\"uagb-ss__link\" data-href=\"https:\/\/www.facebook.com\/sharer.php?u=\" tabindex=\"0\" role=\"button\" aria-label=\"facebook\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.8 90.69 226.4 209.3 245V327.7h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.3 482.4 504 379.8 504 256z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n\n\n\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-32d99934\"><span class=\"uagb-ss__link\" data-href=\"https:\/\/twitter.com\/share?url=\" tabindex=\"0\" role=\"button\" aria-label=\"twitter\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 512 512\"><path d=\"M389.2 48h70.6L305.6 224.2 487 464H345L233.7 318.6 106.5 464H35.8L200.7 275.5 26.8 48H172.4L272.9 180.9 389.2 48zM364.4 421.8h39.1L151.1 88h-42L364.4 421.8z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n\n\n\n<div class=\"wp-block-uagb-social-share-child uagb-ss-repeater uagb-ss__wrapper uagb-block-1d136f14\"><span class=\"uagb-ss__link\" data-href=\"https:\/\/www.linkedin.com\/shareArticle?url=\" tabindex=\"0\" role=\"button\" aria-label=\"linkedin\"><span class=\"uagb-ss__source-wrap\"><span class=\"uagb-ss__source-icon\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg><\/span><\/span><\/span><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Exciting new research from the University of Illinois challenges the conventional wisdom that animal-based proteins are superior for muscle building. The study, <a href=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/impact_of_vegan_diets_on_resistance.771.aspx\" target=\"_blank\" rel=\"noopener\" title=\"\">published<\/a> in the journal Medicine &amp; Science in Sports &amp; Exercise, reveals that both vegan and omnivorous diets are equally effective in supporting muscle protein synthesis during a weight-training regimen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;The longstanding belief or the current dogma was that animal-based protein sources were better, particularly for the muscle-building response,&#8221; Nicholas Burd, a professor of health and kinesiology at the University of Illinois Urbana-Champaign, who led the study with former graduate student Andrew Askow, said in a news release. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This belief has been rooted in the results of previous studies that showed a greater muscle protein synthesis response following animal-based meals compared to vegan ones. However, those studies only looked at the immediate effects after a single meal, which might not paint the full picture.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Leading up to their trial, Burd and his colleagues hypothesized that the habitual consumption of a balanced vegan diet over a more extended period might yield different results compared to those earlier, short-term studies. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They also wanted to explore whether a moderate protein intake distributed evenly throughout the day would affect muscle growth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The study recruited 40 healthy, physically active adults, ages 20 to 40, who were subjected to a nine-day diet and weight training regimen. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They consumed either a vegan or omnivorous diet, and their protein intake levels were set to a moderate range of 1.1-1.2 grams of protein per kilogram of body weight per day. This protein intake is closer to what individuals typically consume in a standard diet, making the findings more applicable to real-world scenarios.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The participants underwent a seven-day &#8220;habituation diet&#8221; to standardize their nutritional status before the trial, and were then randomly assigned to either the vegan or omnivorous diet. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The omnivorous meals included a variety of animal proteins, while the vegan diet ensured a balanced amino acid content using whole foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Regardless of whether the protein consumed was of plant or animal origin, and whether it was distributed evenly throughout the day or varied across meals, the study found no significant differences in the rates of muscle protein synthesis. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;It was thought that it was better to get a steady-state delivery of nutrients throughout the day,&#8221; Burd added. &#8220;I also thought that if you&#8217;re getting a lower quality protein \u2014 in terms of its digestibility and amino acid content \u2014 that perhaps distribution would make a difference. And surprisingly, we showed it doesn&#8217;t matter.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The participants engaged in muscle-strengthening activities every three days and were monitored using accelerometers. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, they drank &#8220;heavy&#8221; water labeled with deuterium to trace the incorporation of amino acids into muscle tissue, allowing for precise measurements of muscle protein synthesis through tissue biopsies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burd hopes that these findings will help dispel misconceptions about the necessity of animal-based proteins for effective muscle building. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Now, if anyone asks me what\u2019s the best type of food they should eat for muscle building, I\u2019ll tell them: \u2018It\u2019s the kind you put in your mouth after exercise. As long as you\u2019re getting sufficient high-quality protein from your food, then it really doesn\u2019t make a difference\u2019,&#8221; Burd added.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The  research was financially supported by the Beef Checkoff program, overseen by the National Cattlemen\u2019s Beef Board, though the sponsor played no role in the study\u2019s design, data collection, analysis, interpretation or reporting, according to the researchers&#8217; conflict of interest statement.<\/p>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Source:<\/strong> <a href=\"https:\/\/news.illinois.edu\/omnivorous-vegan-makes-no-difference-to-muscle-building-after-weight-training-study-finds\/\" target=\"_blank\" rel=\"noopener\" title=\"\">University of Illinois Urbana-Champaign<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exciting new research from the University of Illinois challenges the conventional wisdom that animal-based proteins are superior for muscle building. The study, published in the journal Medicine &amp; Science in Sports &amp; Exercise, reveals that both vegan and omnivorous diets are equally effective in supporting muscle protein synthesis during a weight-training regimen. &#8220;The longstanding belief [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-no-separators","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[30,12],"tags":[174],"class_list":["post-22928","post","type-post","status-publish","format-standard","hentry","category-food-nutrition","category-health","tag-university-of-illinois-urbana-champaign"],"acf":[],"aioseo_notices":[],"uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false},"uagb_author_info":{"display_name":"The University Network","author_link":"https:\/\/www.tun.com\/home\/author\/funky_junkie\/"},"uagb_comment_info":0,"uagb_excerpt":"Exciting new research from the University of Illinois challenges the conventional wisdom that animal-based proteins are superior for muscle building. The study, published in the journal Medicine &amp; Science in Sports &amp; Exercise, reveals that both vegan and omnivorous diets are equally effective in supporting muscle protein synthesis during a weight-training regimen. &#8220;The longstanding belief&hellip;","_links":{"self":[{"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/posts\/22928","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/comments?post=22928"}],"version-history":[{"count":8,"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/posts\/22928\/revisions"}],"predecessor-version":[{"id":22957,"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/posts\/22928\/revisions\/22957"}],"wp:attachment":[{"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/media?parent=22928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/categories?post=22928"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tun.com\/home\/wp-json\/wp\/v2\/tags?post=22928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}