Animal Versus Plant Protein: Is one Better for Muscle Mass and Strength?
Numerous reports indicate that plant-based diets are far healthier than animal-based diets and the benefits can be attributed to the fact that plant-based diets contain less protein overall when compared to an animal-based diet of equivalent caloric content. In addition, plant-based diets contain less of the fats that are associated with adverse health outcomes than do animal-based diets.
But is there any difference between the muscle benefits of plant protein and animal protein in these two different diets? It is known that the amino acid composition of plant proteins is not as favorable, with respect to the essential amino acids, as that in animal proteins and as humans age there is an increased need for high quality protein to ensure maintenance of lean muscle mass and strength.
I have recently covered a meta analysis study that found that animal protein is somewhat superior to plant protein with respect to lean muscle mass and strength, especially in individuals less than 50 years of age:
A recent paper published in Systematic Reviews presents a statistical protocol for the comparative analysis of the differences in the effects of animal versus plant protein on parameters such as lean muscle mass and strength in aging muscle:
Loss of muscle mass is clinically referred to as sarcopenia. Sarcopenia is associated with negative health outcomes such as reduced physical functional performance, weakness, frailty, falls, hospitalization, and death. Inadequate levels of protein in the diet represents an easily modifiable risk factor for sarcopenia. Several longitudinal clinical studies have demonstrated that increased protein intake is protective of muscle mass, strength, and physical performance. In addition, protein supplementation has been shown to be required for improving muscle mass and strength in individuals demonstrating sarcopenic symptoms. Indeed, standard therapeutic intervention for sarcopenic patients is protein supplementation along with resistance training. As for how much protein should older adults consume, the consensus is that it should be on the order of 0.2–0.7 gm per kg of body more than is recommended for younger adults.
Many factors contribute to whether plant or animal protein is the preferred dietary option. As indicated animal protein is of a higher quality when considering the level of essential amino acids. In addition, animal protein from a variety of sources shows a higher level of digestibility than does plant protein. Soy-based protein is one of the only sources of plant protein that demonstrates a digestibility comparable to that of animal protein sources such as milk, whey, and beef.
Several outcomes that fit the study protocol were outlined in this paper, one of which was the meta analysis that I reviewed in the link above to my prior blog post. Two other reports that describe meta analysis of studies that compared animal versus plant protein were described. In one study it was found that for adults less than 40 years of age the combination of casein and whey from milk was favorable for their anabolic effects in muscle compared to plant protein. In the other study in adults greater than 18 years of age a comparison of soy protein and animal protein found that the two sources exhibited comparable results on lean muscle mass and strength.
KEY POINTS: It is very important to understand that the reason that a plant-based diet is healthier than an animal-based diet is not due to protein alone but also to the fats in the two different diets. Individuals consuming a plant-based diet will definitely have better health outcomes especially with respect to cardiovascular health due to reduced intake of fats that contribute to adverse cardiovascular events. In addition, individuals consuming plant-based diets generally consume less total protein than those on an animal-based diet. As I recently detailed the benefits of plant-based diets, with respect to protein, is not the composition of the protein but the amount that contributes to this benefit:
In addition, as I have discussed, it is likely that one of the major benefits of plant-based diets, with respect to the total amount of protein consumed, is the reduced amount of isoleucine:
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