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Muscle Study Plant proteins for building muscle without meat
If you want to build your muscles, you have to do sports regularly. But that alone is not enough. Diet also plays an important role here. Scientists have now investigated which proteins are better suited for muscle growth - and came to surprising results.
Heavy dumbbells, sweat and steaks?
When it comes to building muscle, many people quickly think of "tough guys," sweating heavy weights in fitness studios, drinking protein shakes, raw eggs, and tons of meat. Regular physical training is indeed necessary if you want to strengthen your muscles. Animal protein, however, not necessarily, as researchers have now found out.
For muscle building in addition to regular training a diet with plenty of protein is essential. Whether the protein comes from plant or animal sources does not matter. (Image: PhotoSG / fotolia.com) Natural protein supply is sufficient
Some athletes resort to protein bars and shakes after training to strengthen their muscles. However, according to experts, this is unnecessary. A natural protein supply is sufficient.
When it comes to what foods are best for a natural muscle, most think the same eggs and steaks.
Do proteins from animal sources actually produce more growth than those from plant sources? Scientists in the US have dealt with this question and found startling answers.
Protein intake leads to muscle growth
According to researchers from the University of Massachusetts and the Hebrew Senior Life Institute, it does not matter whether you use lentils or turkey breast, beef or pork, dairy, soy, or schnitzel as your protein source for muscle growth.
As the experts in the journal "The American Journal of Clinical Nutrition" report, could be shown in their study that any protein intake in adults lead to muscle and strength.
To get their results, the researchers evaluated data from the famous "Framingham Heart Study," which identified common risk factors for cardiovascular disease.
Origin of the proteins does not matter
The average age of the approximately 3,000 subjects was 40 years. The scientists divided the study participants into different groups based on their dietary habits. In particular, the intake and origin of the proteins were analyzed in particular.
It turned out that those with a higher protein intake gained equally in strength and muscle mass - regardless of whether they belonged to the group "red meat" or "legumes".
The problem with the study is that the recording of nutrition was done by questionnaire. As a result, there may have been deviations from the actual eating behavior due to memory gaps.
In addition, the study did not clarify whether only the protein is responsible for the higher body strength.
Vegetable protein is much healthier than animal protein
In addition to building the muscles, a protein-rich diet has even more benefits: it can help you lose weight.
If people have the choice, they should resort to plant proteins for health reasons. Because they are considerably healthier than animal protein, as scientists reported last year.
Another investigation came to the conclusion that you can live longer with vegetable proteins. The analysis showed that the uptake of animal protein was associated with a higher risk of dying than that of plant proteins.
Study author Mingyang Song of Harvard Medical School, Boston, Massachusetts, USA, said, "Our findings suggest that people should consider eating more plant proteins, and if they choose among the sources of animal protein, Fish and chicken are probably the better choice. " (Ad)