From welovecycling.com
It has long been assumed that animal protein is superior for building muscle, leaving vegans at a supposed disadvantage when it comes to strength training. But new research suggests that when total protein intake is sufficient, the body may not care whether that protein comes from steak or soy
Plant vs animal protein
Animal proteins have traditionally been seen as the gold standard for muscle growth. They were thought to deliver a stronger response for muscle protein synthesis than plant-based meals, based on studies measuring short-term responses to single meals.
Researchers at the University of Illinois decided to test whether this difference matters when people follow a realistic diet over time. Their 9-day trial compared healthy young adults following either a vegan or an omnivorous diet, with all meals provided and balanced for protein at 1,1–1,2 grams per kilogram of body weight per day. Participants also took part in resistance training.
Similar muscle synthesis and strength gains
The key finding of this new study was clear: both groups showed similar rates of muscle protein synthesis, a biological marker that indicates the body is in a muscle-building state. The study didn’t measure actual changes in muscle size or strength, which take weeks or months to appear. To look at real outcomes, another 10-week trial comparing vegans and omnivores consuming 1,6–1,8 g/kg/day did measure strength and muscle gains. And again, it found no meaningful differences between the two groups.
Does protein timing matter?
The new study also tested whether it was better to spread protein intake evenly across meals or to consume more of it later in the day. Some participants ate protein across 5 meals, while others concentrated it into 3. Once again, there were no differences in muscle protein synthesis.
This challenges earlier advice that timing is crucial, particularly for lower-quality proteins. Instead, it reinforces the idea that total daily intake matters more than when you consume it.
How much protein is enough?
In the Illinois study, participants consumed about 1,1–1,2 g/kg/day. This is a moderate intake that fits well with many everyday diets, and under these conditions the researchers saw no disadvantage for vegans compared to omnivores.
That does not mean higher intakes are pointless. The 10-week trial already mentioned showed that athletes consuming 1,6–1,8 g/kg/day could build muscle and strength just as effectively on vegan or omnivorous diets. Broader meta-analyses support this range too, suggesting most benefits plateau around 1,6 g/kg/day, although some individuals may see marginal gains at the even higher.
Put simply, 1,2 g/kg/day is likely enough for most healthy adults to maintain or improve strength when combined with resistance training. For athletes or those chasing more ambitious goals, aiming closer to 1,6 g/kg/day may be more appropriate.
What this means for cyclists
If you ask professor Nicholas Burd, who led the study, what protein is best, he would give you the following answer.
“It’s the kind you put in your mouth after exercise. As long as you’re getting sufficient high-quality protein from your food, then it really doesn’t make a difference.”
For cyclists who mix endurance and strength training, this is encouraging. A balanced plant-based diet will not hold back progress in the gym, and obsessing over meal timing is not necessary. Instead, focus on training consistently, recovering properly and reaching your daily protein target, whether from lentils, dairy or chickens.
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