Best source of protein for building muscle
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Best Source of Protein for Building Muscle
Animal Protein vs. Plant Protein for Muscle Building
When it comes to building muscle, the debate between animal and plant protein sources is ongoing. Research indicates that animal protein tends to be more effective in increasing lean mass, particularly in younger adults. A systematic review and meta-analysis found that while both animal and plant proteins can support muscle strength and lean mass, animal protein had a slight edge in increasing percent lean mass, especially in individuals under 50 years old1.
Protein Quality and Muscle Protein Synthesis
The quality of protein, defined by its amino acid composition and digestibility, plays a crucial role in muscle protein synthesis (MPS). Higher-quality proteins, such as those from animal sources, have been shown to stimulate MPS more effectively than lower-quality proteins. This is particularly evident in both young and older adults, where higher-quality proteins resulted in superior postprandial MPS and strength gains when combined with resistance exercise2.
Whey Protein: A Superior Choice?
Whey protein, a high-quality animal protein, has been extensively studied for its muscle-building properties. It is rich in essential amino acids, particularly leucine, which is critical for MPS. Studies have shown that whey protein hydrolysate (WPH) and intact whey protein (WHEY) both significantly increase MPS and activate mTORC1 signaling, a key pathway for muscle growth, in young men3. Additionally, supplementing with a leucine-enriched whey protein drink has been shown to enhance postprandial MPS and increase muscle mass in older adults9.
Plant-Based Proteins: Effective but Less Potent
Plant-based proteins, while beneficial for the environment and health, generally have lower anabolic properties compared to animal proteins. This is due to their lower digestibility and essential amino acid content. However, strategies such as increasing the overall protein intake, fortifying plant proteins with essential amino acids, and blending different plant protein sources can improve their anabolic potential4. Studies have shown that soy protein, a common plant-based protein, can support muscle function and growth similarly to animal proteins when consumed in adequate amounts5 7.
Blended Protein Sources
Combining different protein sources can also be an effective strategy. For instance, a blend of collagen hydrolysate and milk protein has been shown to stimulate MPS equivalently to a higher quantity of essential amino acids from milk protein alone in older men6. This suggests that mixed protein sources can be a viable option for muscle maintenance and growth.
Practical Recommendations
To maximize muscle protein synthesis and muscle growth, it is recommended to consume high-quality proteins at regular intervals throughout the day. Research suggests that consuming around 0.4 g/kg of protein per meal, spread across at least four meals, can optimize muscle anabolism7. For those looking to build muscle, incorporating a mix of high-quality animal proteins like whey, along with fortified plant proteins, can provide a balanced and effective approach.
Conclusion
In summary, while both animal and plant proteins can support muscle building, animal proteins, particularly whey, tend to be more effective due to their higher quality and amino acid content. However, with appropriate strategies, plant-based proteins can also be a valuable part of a muscle-building diet. Combining different protein sources and ensuring adequate protein intake at each meal can help optimize muscle growth and maintenance.
Sources and full results
Most relevant research papers on this topic
Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Animal protein tends to be more beneficial for lean mass than plant protein, especially in younger adults.
Meta-Analysis
Very Rigorous Journal
Highly CitedProtein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis
Higher-quality protein sources improve muscle protein synthesis and strength gains when combined with resistance exercise in both young and older adults.
Meta-AnalysisVery Rigorous JournalWhey Protein Hydrolysate Increases Amino Acid Uptake, mTORC1 Signaling, and Protein Synthesis in Skeletal Muscle of Healthy Young Men in a Randomized Crossover Trial.
A small dose of whey protein hydrolysate effectively increases leucine transport into muscle, activates mTORC1, and stimulates muscle protein synthesis in young men, with anabolic potency and efficacy similar to intact whey protein.
RCTVery Rigorous JournalThe Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review
Improving the amino acid composition of plant-based proteins through fortification, selective breeding, blending, and combining plant and animal-based protein sources can help maintain muscle mass in healthy individuals, especially in older individuals.
Literature ReviewVery Rigorous JournalHighly CitedChronic dietary supplementation with soy protein improves muscle function in rats
Soy protein consumption in a high-fat diet improves muscle function in rats, comparable to whey protein and better than milk protein, without affecting muscle mass or fiber cross-sectional area.
Rigorous JournalA collagen hydrolysate/milk protein-blend stimulates muscle anabolism equivalently to an isoenergetic milk protein-blend containing a greater quantity of essential amino acids in older men
A collagen hydrolysate/milk protein-blend stimulates muscle anabolism equivalently to an isoenergetic milk protein-blend containing a greater quantity of essential amino acids in older men.
RCTVery Rigorous JournalHow much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
To maximize muscle protein synthesis, consume 0.4 g/kg/meal of high-quality protein across four meals to optimize lean tissue accretion.
Literature ReviewVery Rigorous JournalHighly CitedNo Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.
Soy protein supplementation produces similar gains in strength and lean body mass in response to resistance exercise training as whey protein.
Meta-AnalysisHighly CitedSupplementing Breakfast with a Vitamin D and Leucine-Enriched Whey Protein Medical Nutrition Drink Enhances Postprandial Muscle Protein Synthesis and Muscle Mass in Healthy Older Men.
Supplementing breakfast with a vitamin D and leucine-enriched whey protein medical nutrition drink stimulates postprandial muscle protein synthesis and increases muscle mass in healthy older adults after 6 weeks.
RCTVery Rigorous JournalHighly CitedAlternative dietary protein sources to support healthy and active skeletal muscle aging.
Alternative protein sources, such as plants, fungi, insects, algae, and lab-grown "meat," show promise for supporting muscle anabolism in older adults, but more research is needed to optimize nutritional guidelines and secure a sustainable food future.
Literature Review