Plant protein or animal protein: which is more effective for muscle building?

In a new study, scientists revealed that animal protein is not the best choice for muscle building. They proved that there is no real difference between consuming protein from meat and dairy products or plant-based protein after exercise, contradicting common beliefs that animal protein is superior in this context. The report published by New Atlas, based on a study published in the journal Medicine and Science in Sports and Exercise, showed unexpected results. A team of researchers from the University of Illinois conducted a study involving 40 physically active participants aged between 20 and 40. They were divided into two groups to test the impact of two types of diets on muscle building. The first group followed a plant-based diet, while the second group relied on a diet including 70% animal protein such as meat, poultry, eggs, and dairy products. Everyone consumed around 1.1 - 1.2 grams of protein per kilogram of body weight daily. Participants were subdivided: some consumed protein evenly across three daily meals, while others consumed protein in five meals, increasing the protein amount in the last meal of the day. Throughout the study, everyone participated in muscle strengthening exercises using weights in the lab, and their physical activity was monitored outside the lab using acceleration measurement devices. Upon analyzing the results, the researcher Nicholas Burd, who led the study, was surprised to find no significant differences between plant-based and animal protein in their impact on muscle building. There was also no effect of protein distribution across meals throughout the day on muscle protein synthesis rates. At the end of the study, Burd confirmed that the actual source of protein does not have a significant impact as long as a person consumes an adequate amount of high-quality protein. He pointed out that the traditional advice favoring animal protein for muscle gain is not supported by current scientific evidence, emphasizing that the most important thing is to consume protein after exercise regardless of its source.