Vegetarians and carnivores gained similar strength through exercise; But a big difference was seen in muscle building

This article appeared for the first time on the Gymfa site Gymfa: news, reviews of games, cinema, movies and series in the link vegetarians and meat eaters got the same power with exercise; But a big difference in muscle building was seen, it was written. Plant-based diets have many long-term health benefits, but they may have a potential downside for older adults. Following an all-vegetarian diet may preserve muscle mass d

Plant-based diets have many long-term health benefits, but they may have a potential downside for older adults.

Following an all-vegetarian diet may make it more difficult to maintain muscle mass in old age. Protein is a key ingredient in building, maintaining, and strengthening muscles, and as people age, they may need even more than the amounts recommended in current guidelines.

Vegetarians usually consume less dietary protein than meat eaters; Also, recent research shows that the probability of reaching the age of 100 is lower among vegetarians who are underweight. However, now a new clinical trial has put a positive spin on the issue.

In this trial, after 12 weeks of resistance training, both vegetarians and meat eaters over the age of 55 managed to build muscle and showed similar improvements in strength and physical performance. The findings of this research have been published in the American Journal of Clinical Nutrition.

Researchers from Amsterdam University of Applied Sciences in the Netherlands write in their article:

Importantly, our results show that a predominantly plant-based diet, when combined with adequate and high protein intake as well as resistance training, can still produce significant improvements in muscle mass, strength, and physical performance.

In this randomized trial, 108 adults were subjected to a vegetarian or omnivorous diet for three months. During this period, the participants performed resistance exercises three times a week, including leg press, squat, chest press, underarm cable, arm movements, and abdominal exercises.

Each of these people was given advice on healthy eating plans and how to consume at least 1.2 grams of protein per kilogram of their body weight. On average, both groups were successful in reaching their daily protein intake goals; Even the group of vegetarians, who were not allowed to eat meat or fish and only got their protein from dairy, eggs or plant sources.

At the end of this trial, both groups' muscle strength and physical performance improved, and no significant differences were observed between vegetarians and meat eaters in these areas. The participants were able to lift heavier weights in the leg press movement and in the exercise of getting up from a chair, they showed a faster speed of action than in the initial days of the experiment.

However, there was one key difference between the two groups.

During the trial, arm and leg muscle mass increased in both groups, but the rate of muscle growth was about 70 percent greater in omnivores (0.66 kg increase for omnivores vs. 0.38 kg for vegetarians).

It is not yet clear whether this is due to the lower protein intake of vegetarians, or whether it is related to the quality of protein found in meat and other animal foods. Interestingly, according to the findings of this study, higher protein consumption in vegetarians was associated with a greater increase in muscle mass, while this trend was not observed in meat eaters who consumed more protein.

The authors of this research propose the following hypothesis:

The omnivore group likely reached a protein saturation threshold beyond which further consumption provided no additional anabolic (muscle-building) benefit.

Nutrition is a very complex field of research that is influenced by countless factors including lifestyle, behaviors, genetics, and social and environmental factors. The statistical population of this research was mainly made up of white, healthy elderly people with a high level of education; Hence, it is still unclear whether these findings are generalizable to other population groups.

Nevertheless, the results of this research are in line with other recent studies; Studies show that vegetarian diets, provided they provide enough calories and essential nutrients, can provide as much longevity and health as meat-eating diets. Research like this is a good reminder of the fact that adequate protein intake is important in old age, especially for vegetarians.

The authors of this new study conclude:

The appropriateness of a plant-based diet may depend on the specific circumstances of each individual.

For people with low appetite or low energy intake, it is likely that double attention to providing targeted protein, as well as ensuring its quality, will be necessary to maintain muscle mass; An issue that is especially important for the elderly.