When someone wants to gain muscle mass, they typically follow their trainer's recommendations, which include a specific diet type or regimen. The primary recommendation is always an emphasis on protein-rich foods. A new study by US scientists shows that most popular ideas about proper nutrition during exercise don't actually impact results. The study's findings were published on the website of the University of Illinois at Urbana-Champaign.
Scientists conducted an experiment with two groups of volunteers aged 20 to 40. One group was given only plant-based foods throughout the entire experiment, while the other was allowed to eat any protein source. Each group was then divided into two subgroups: the first consumed protein evenly across three meals, while the second varied its intake, with an emphasis on evening meals. Since the scientists knew from previous studies that consuming 1.6–1.8 grams of protein per kilogram of body weight per day provides no additional benefits, all participants adhered to a regimen of 1.1–1.2 grams/kg.
Approximately 70% of the omnivores' protein came from animal sources: beef, pork, chicken, dairy, and eggs. Vegans consumed complete proteins, in terms of amino acid content. Strength training was performed three times a week. Outside of the gym, participants wore accelerometers to monitor their activity levels throughout the day.
The scientists found no difference in the rate of muscle protein synthesis in either group.
"Until now, it was thought that a uniform delivery of nutrients throughout the day was more effective. Furthermore, I assumed that the protein source—in terms of digestibility and amino acid content—would be important. It turned out that none of this matters," commented the study's author, Nicholas Bird.
The only important requirement was to consume sufficient protein, and 1.1–1.2 grams per kilogram of body weight per day was satisfactory.
Previously, in another study, scientists showed that consuming highly processed foods reduces muscle quality.
