Many myths still surround the relationship between gaining muscle mass and the veganism There are those who say, for example, that a dietary strategy that cuts down on the consumption of animal products can hinder muscle growth. However, a new Brazilian study shows that the situation is not quite like that: supplementing the diet with soy protein isolate can be just as effective in reaching the goal as using whey protein (milk protein), the scientists pointed out. Understand better:

How the study worked

A investigation was conducted by the Research Group in Applied Physiology and Nutrition at the University of São Paulo Medical School (USP).

Funded by the São Paulo State Research Support Foundation (FAPESP), the study put 38 men (19 omnivorous and 19 vegans), with an average age of 25 years old, into a program of weight training All subjects had their diets adjusted to include 1.6 grams of protein per kilogram of body weight. The omnivores received whey protein supplementation added to their usual diet, while the vegans received whey protein isolate, which was added to their usual diet. soybean .

At the beginning and end of the experiment, data was collected on the lean mass and the muscle strength At the end, both strength and mass gains were the same," says Barbara Peters, IFF Nutrition Scientist.

Read also: Whey Protein or vegetable protein: which is better?

Benefits of Soy Protein Isolate

"Until recently, whey protein was believed to be the ideal choice. New research proves that soy protein isolate supports muscles in the same way when supplemented with a plant-based diet ", adds the specialist.

The idea that vegans can't gain muscle is outdated. Soy, for example, is one of the best plant sources of amino acids (molecules that form proteins) and has numerous other benefits. The scientist points out:

• Optimum digestibility;
• A good option not only for vegans and vegetarians, but also for those with lactose intolerance or allergy ;
• Studies show that it helps to decrease the cholesterol , a insulin resistance and inflammatory markers (related to overweight and obesity);
• Improves the diversity of intestinal microbiota ;
• Finally, initial research links soy to increased cognition .

The soy protein used in the Brazilian experiment is the isolated version, that is, with at least 90% protein and no carbohydrates. These characteristics make the supplement to be absorbed more efficiently by the body. In addition, it can promote the feeling of satiety, thus contributing to weight maintenance.

But

But it is always good to remember: hypertrophy will only happen if you combine diet with physical exercises (There is no point in consuming adequate protein and just sitting on the couch," Barbara concludes.

Read also: Vegan Diet: What it is and how to eat properly

Source: Barbara Peters, IFF Nutrition Scientist.

Reference: Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18.Available at: //pubmed.ncbi.nlm.nih.gov/33599941/.