Animal or plant protein for lean mass and muscle strength

Subject: Animal versus plant protein for fat-free mass and muscle strength

What this means

Protein source made no difference to absolute lean mass or muscle strength. Animal protein did give a slightly higher percentage of lean mass, especially in adults under 50 years.

Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE · 2021 · Nutrients 13(2):661

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

A direct comparison between animal and plant protein sources.

Who this applies to

Adults with and without resistance training. The effect of animal protein was clearest in people under 50 years.

Size of the research

18 studies in the review, of which 16 were included in the pooled analysis.

What to keep in mind

Participants usually already ate more protein than the recommended amount. The benefit in younger adults was small, and the lower end of the uncertainty range was around zero.

Practical conclusion for REZA

A plant-based diet is not an obstacle to muscle building, provided total intake is right.

View method and source

Methodology

Systematic review with meta-analysis of RCTs

Original source

DOI: 10.3390/nu13020661 · PMID: 33670701

View on PubMed →

← Previous study

Protein source and quality for muscle building in younger and older adults

Next study →

Protein supplementation in healthy, non-frail older adults

This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

Back to the evidence library Book an introduction