Omnivore diet vs vegan diet for lean mass gain a systematic review

Abstract

The article addresses the effectiveness of animal and plant-based proteins in building muscle mass, in a context of increasing adherence to vegetarianism in Brazil and worldwide. The systematic review included 10 studies, revealing that the majority (80%) indicate that animal proteins are more effective due to their greater bioavailability and complete profile of essential amino acids. Plant-based proteins, although they have benefits such as better digestibility and affordable cost, may be less effective in promoting muscle protein synthesis (MPS). However, some research suggests that combinations of plant-based proteins, such as soy, may offer nutritional advantages. The main findings show that an adequate intake of high-quality proteins is crucial to maximize muscle gain, especially in populations such as the elderly, who may benefit from preventing sarcopenia. In conclusion, while animal proteins favor muscle mass gain, the inclusion of plant-based sources may be useful in balanced diets. The research highlights the need for more studies on the effectiveness of plant-based proteins to enrich the understanding of the subject.