Nicholas Burd, an exercise researcher, challenges the long-held belief that animal protein is superior for muscle gains. Traditionally, studies have shown better protein synthesis with animal products. However, newer research, including Burd's recent trial with vegan and omnivore diets, indicates that plant protein can also effectively support muscle-building when consumed adequately within meals. This study involved young adults participating in weight training, showing comparable muscle-building potential between both dietary groups, thereby reshaping the narrative regarding protein quality and muscle synthesis.
It was certainly ingrained in my mind that animal [protein] is better than plant, but recent studies show plant protein can be comparable for muscle growth.
On a gram-for-gram basis, animal protein is certainly of a higher quality than plant-based protein, but meal context can equalize this difference.
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