If a person wants to gain muscle mass, then he usually follows the recommendations of his trainer, who advises him on a specific type or regimen of nutrition. The main recommendation is always an emphasis on protein foods. New work by scientists from the United States shows that most popular ideas about the correct diet during training do not actually affect the result. The findings of the study are published on the website of the University of Illinois at Urbana-Champaign.
The scientists conducted an experiment with two groups of volunteers aged 20 to 40. One group was given only completely plant-based foods throughout the entire experiment, while the other was allowed to eat any source of protein. Each group was then divided into two subgroups: the first consumed protein evenly across three meals, while the second varied its regimen with an emphasis on evening time. Since the scientists knew from previous studies that consuming 1.6–1.8 grams of protein per kilogram of body weight per day does not provide additional benefits, all participants adhered to the 1.1–1.2 grams/kg regimen.
About 70% of the protein in the omnivores came from animal sources: beef, pork, chicken, dairy, and eggs. The vegans had complete proteins, in terms of amino acid content. Strength training was performed three times a week. Outside the gym, participants wore accelerometers to assess 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 steady supply of nutrients throughout the day was more efficient. I also assumed that the source of the protein - in terms of digestibility and amino acid content - would be important. It turns out that none of that 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.