If people like the YouTube callisthenics king Frank Medrano can get super lean and strong on a vegan diet, why do so many personal trainers insist that eating animal protein is better?
Medrano is certainly not an example of what the average vegan looks like or does, just like Eben Etzebeth is not an example of how hard the average meat eater can run into another human. They’re at the extreme ends of the spectrum.
To be clear, animal protein does not just come from meat. Casein and whey protein, for example, come from dairy. Eggs are a fantastic source of protein.
It’s difficult to find opinions on which diet is better for body composition without encountering environmental or animal welfare arguments. While these are important discussions, they don’t address the issue at hand.
Certainly in my wider circle, what many of my acquaintances don’t appreciate is that a higher muscle-to-weight ratio at a healthy weight is better for you than a lower ratio at the same or lower weight. Quicker metabolism, more functional fitness, lower risk of injury, better ageing and more. Don’t fight with me, fight with science.
In 2021, a bunch of researchers published research in the journal Nutrition, called: “Animal protein versus plant protein in supporting lean mass and muscle strength: A systematic review and meta-analysis of randomised controlled trials.”
The researchers worked through thousands of trials before settling on 18 studies that they analysed. In all the studies, participants ate more protein than the recommended daily allowance. Some consumed all their protein from diets, while others received supplements. Participants in 11 of the studies underwent resistance exercise training.
The results? “On the whole, consumption of both animal protein and plant protein demonstrated an increase in the median value of lean mass and strength outcomes. Animal protein presented greater gains for lean mass and percent lean mass compared to plant protein, while findings for strength outcomes were inconsistent.” Percent lean mass is the ratio of lean mass to total body weight, in other words a more favourable body composition.
In their discussion of the meta-analysis, the authors write: “Since percent lean mass takes into account body weight, it is also plausible that subjects who consumed proportionally more animal protein experienced a greater loss or lesser gain in body weight (fat) over time. This is because the ingestion of animal protein may induce higher energy expenditure than plant protein, possibly due to its greater anabolic effect.”
Finally, an answer! Remember, you can have your opinion, your personal trainer can have his, and then there’s the truth. There’s little point in arguing after that. Mind you, this is SA. With enough effort and time the researchers and their funders at the National University of Singapore would surely find themselves part of a sustained, bot-fuelled assault, attacking their credibility, intentions, and the hidden hand of Meat Monopoly Capital — only because they reported what they saw.
And they are honest, too. They say the meta-analysis has some significant limitations. First, is the effect of resistance training — all subjects across the studies were not doing the same training, while some weren’t training at all. In trials where participants weren’t only eating whole foods but given plant- and animal-based supplements, it’s possible that some of those given plant protein supplements were also eating diets rich in animal products. These are important controls.
Beyond this, the groups that were given supplements relied heavily on a single source each: soy protein and whey protein. While more research is needed, they conclude that “animal protein tends to have a more favourable effect on lean mass compared to plant protein, and the benefit appears more pronounced in younger adults”.
A Porsche 911 can get from A to B quicker than a Nissan Almera, but the Nissan can still get there quickly. It’s conceivable that Medrano may have developed his superior body composition quicker had he consumed animal protein such as whey and casein protein, but he’s living proof of what can be achieved with lentils and quinoa, and the discipline of a monk.
For someone who does not follow a vegan diet, eating both plant and animal protein, from a variety of sources, is probably the best strategy for muscle growth.
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