Are you vegan or vegetarian, like Virat Kohli, and wondering whether you can build muscle? Recent research published in Medicine & Science in Sports & Exercise, quoted by NPR, says a 'vegan diet matches meat for muscle gains'.
For years, many assumed meat was essential for gaining strength, but science didn't truly support that belief, even if animal-derived protein closely matches human muscle structure and includes all necessary muscle-forming components.
Earlier opinions were based on short-term trials. More recent findings suggest plant options are just as efficient, as long as enough is eaten. Plant sources also supply all the vital amino acids, though some are in smaller amounts.
Fresh investigations now reveal that vegan proteins can be just as effective in supporting muscle formation, says the recent study.
Research suggests the outcome would likely remain consistent if tested over months or years. Foods like lentils, tofu, quinoa, and even greens, like, for instance, broccoli, offer notable plant protein content.
Whether protein was eaten throughout the day or mostly at night that didn’t affect results.
A study involving 40 young adults found no difference in muscle response between plant-based and meat-based diets after a controlled exercise and meal plan.
Experts suggest around 1.6 gm of protein per kg of body weight to support muscle-building, but the key ingredient is regular strength training.