Protein Type, Timing And Muscle Growth: What This Study Reveals

It’s a common concern, especially with the rise of veganism for health, environmental, or ethical reasons. While protein is essential for muscle growth, people often debate whether the source of protein—animal vs. plant—makes a difference.

A new study, published this month asked an even deeper question:
👉 Does it matter when you eat your protein, too?

Researchers wanted to know:

Can vegan diets support muscle growth as well as omnivorous diets?
Does the timing and distribution of protein across meals affect muscle-building results?
Or is resistance training still the most important factor, no matter what or when you eat?

To answer these questions, a group of healthy young adults followed specific diets and strength-trained for nine days, while researchers measured the amount of new muscle protein their bodies produced.

Protein from animals or plants can build muscle — Skeletal Muscle Fiber

What This Study Looked At

Omnivore vs. Vegan – A Muscle Match-Up

To find out how diet and protein timing affect muscle growth, researchers recruited 40 healthy and physically active young adults—28 men and 12 women, averaging 25 years old with a normal body weight.

All participants followed a weight-maintenance diet with around 1.1 to 1.2 grams of protein per kilogram of body weight per day.

Half of the participants followed omnivorous diets (OMN) that included both plant and animal protein, while the other half followed vegan diets (VGN) consisting entirely of plant-based protein sources.

But the study didn’t stop at what they ate—it also looked at when they ate their protein:

Unbalanced (UB) pattern: 10% of the daily protein at breakfast, 30% at lunch, and 60% at dinner—similar to how many people typically eat.
Balanced (B) pattern: Protein was evenly distributed across five meals, with 20% of the daily intake at each meal.

To track muscle protein synthesis—the process by which the body builds new muscle—the participants drank water labeled with deuterium (a safe and natural form of hydrogen). This allowed scientists to measure how much myofibrillar protein— the kind that makes up muscle fibers —was being built throughout the day.

Participants also completed full-body resistance training three times over a nine-day period. Each session included:

Leg extension
Chest press
Shoulder press
Seated row

They employed a 10-repetition maximum (10RM) approach, meaning they lifted the maximum weight they could for 10 repetitions.

To avoid fatigue and injury, they rested for at least 2 minutes between sets and 5 minutes between each type of exercise.

Strength training is key to turn proteins into muscles

Results

Vegan or Omnivore? It Didn’t Matter for Muscle Growth

After nine days of controlled eating and resistance training, the researchers measured the amount of new muscle protein each participant had built.

Here’s the surprise: there were no significant differences between the groups. Whether participants ate animal-based or plant-based protein, or followed a balanced vs. unbalanced timing pattern, the results were essentially the same.

👉 Average daily muscle protein synthesis rates (% per day):

Omnivore – Unbalanced (OMN-UB): 3.04%
Omnivore – Balanced (OMN-B): 2.43%
Vegan – Unbalanced (VGN-UB): 2.52%
Vegan – Balanced (VGN-B): 2.49%

Muscle protein synthesis rates are similar for both vegan and animal protein, regardless of whether intake is balanced across meals or not.

The graph shows no significant difference in skeletal muscle synthesis between vegan and omnivorous diets, and meal timing (balanced vs. unbalanced) does not appear to affect the outcome.

Adapted from Impact of Vegan Diets on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females ACSM 2025

📌 Key takeaway: These minor differences were not statistically significant, meaning they could have occurred by chance. In simple terms, eating plants instead of meat didn’t reduce the body’s ability to build muscle.

Whether protein mainly was eaten at dinner or evenly spread throughout the day also didn’t make a difference.

Resistance Training Was the Real Driver of Muscle Growth

The findings highlight a key truth: muscle-building depends more on consistent strength training than on the source or timing of your protein. As long as you’re eating enough total protein, your body can adapt and grow, whether you get it from tofu or turkey.

This is empowering news, especially for:

People considering a vegan lifestyle
Those worried they’re not eating protein “at the right time”
Anyone focusing more on when or what to eat rather than what they’re doing in the gym

Why This Is Good News

Muscle Growth Is More Flexible Than We Thought

This study gives hope—and freedom—to anyone who wants to build muscle without being locked into a specific diet or complicated eating schedule. The key message is simple but powerful:

🟢 You don’t need to focus on meat to build muscle.
🟢 You don’t need to stress over perfect protein timing.
🟢 You do need to strength train and eat enough protein overall.

So whether you’re vegan, omnivore, or somewhere in between, your body can adapt and grow—if you feed it right and move it consistently.

Weight training is needed to turn proteins into muscle

But Don’t Forget Protein Quality—Amino Acids Matter

Even though the vegan and omnivorous diets worked equally well in this study, there’s an important caveat: the vegan diets were well-planned. And that’s where many people go wrong.

To build muscle, your body needs all nine essential amino acids—these are the building blocks of protein that your body can’t make on its own.

Animal foods like meat, eggs, and dairy usually contain all of them in the right balance. These are called “complete proteins.”

Plant-based diets, on the other hand, often rely on incomplete proteins—foods that lack one or more essential amino acids. But that doesn’t mean you can’t get what you need.

👉 The solution? Eat a variety of plant proteins throughout the day, like:

Legumes (beans, lentils, chickpeas)
Whole grains (brown rice, oats, quinoa)
Soy products (tofu, tempeh, edamame)
Nuts and seeds

By mixing and matching these foods, you can provide your muscles with the complete set of amino acids they need to repair and grow stronger after exercise.

Vegan sources of protein makes skeletal muscles too — **A spread of beans, lentils, chickpeas, tofu, nuts and seeds, oats and quinoa**

You’re in Control—Build Muscle Your Way

This research opens the door for people who:

Want to build muscle on a plant-based diet
Prefer not to eat big meals late at night
Can’t stick to a rigid eating schedule

It shows that you have options—and that focusing on consistent resistance training and daily protein intake is far more critical than debating over protein source or timing.

So if you’re already lifting weights and getting enough protein, you’re on the right track—no matter what’s on your plate.

Takeaways for Building Muscle on Any Diet

Five Key Lessons From the Study

Whether you’re vegan, omnivore, or flexitarian, here’s what this research means for your muscle-building journey:

🔹 1. Strength Training Comes First

Muscle growth starts with resistance training. Without it, even the best diet won’t build muscle. Exercises like leg extensions, chest presses, rows, and shoulder presses—done consistently—stimulate muscle repair and growth. Your diet supports the process, but it doesn’t replace the work.

🔹 2. Total Daily Protein Matters More Than Timing

This study found no difference between eating most protein at dinner versus spreading it evenly throughout the day. So don’t stress if your meals aren’t perfectly timed. Just make sure you reach your daily protein goal—around 1.1–1.2 grams per kilogram of body weight.

🔹 3. Vegan Diets Can Build Muscle—If Well-Planned

Plant-based eaters can absolutely grow muscle. But they need to eat a variety of protein-rich foods to get all nine essential amino acids. Include:

Legumes (lentils, black beans)
Whole grains (quinoa, brown rice)
Soy (tofu, tempeh, soy milk)
Nuts and seeds (chia, pumpkin seeds, almonds)

These foods complement each other and form a complete protein profile over the day.

🔹 4. Consistency Beats Perfection

You don’t need a perfect schedule, perfect meals, or perfect protein sources. What matters is staying consistent with:

Your workouts
Your total protein intake
Your variety of food choices (especially on a vegan diet)

Over time, this steady approach builds strength, confidence, and muscle.

🔹 5. You Don’t Need a Protein Shake Right After Training

Forget the hype around the “post-workout anabolic window.” If you’ve had a decent meal within a few hours before or after your workout, you don’t need an expensive protein shake. Your muscles stay responsive to protein for hours after training.
However, shakes may still be helpful if:

You haven’t eaten in a while
You’re on the go and need something quick
You’re struggling to meet your daily protein target

Whole food protein sources, such as eggs, tofu, legumes, or even leftovers from dinner, can do the job just as well.

A Note on Funding and Objectivity

It’s important to know that this study was supported by the Beef Checkoff Program, which is overseen by the National Cattlemen’s Beef Board—a group that promotes the beef industry.

Yet despite this connection, the findings showed no advantage for animal protein over plant protein in building muscle when total protein intake was matched. This strengthens the credibility of the results and suggests that the researchers reported the data objectively, even when it didn’t favor the meat industry.

For readers, this means the message is trustworthy: what matters most is that you strength train and meet your protein needs—no matter where that protein comes from.

Final Word: You Choose the Fuel—Your Body Will Do the Work

This study shows that your lifestyle, values, and preferences can guide your diet, not myths or misinformation. Whether you eat plants or meat, train in the morning or evening, or have two or five meals a day, your body can adapt.

Keep training. Eat well. Build muscle—your way.

Protein Requirement Calculator

The Protein requirement calculator below uses the Mifflin-St. Jeor Formula for accurate Basal Metabolic Requirement calculation. It also provides the protein requirement at 1.2-1.2 g/kg/day range. Similar to the study.

Protein Requirement Calculator

Metric (cm, kg) Imperial (in, lbs)

Sex:

Age: years

Height: cm

Weight: kg

Activity Level:

Once you know your protein requirement check out the protein sources below that can supply that protein.

🥦 Affordable, High-Protein Foods That Can Replace Protein Powders

💪 Build Muscle Naturally—Delicious, Budget-Friendly Options

🥚 Animal-Based Protein Sources

These are complete proteins and often more bioavailable.

Eggs (1 large egg) – 6 g protein
Canned tuna (1 can, 5 oz) – 25–30 g protein
Chicken breast (3.5 oz cooked) – 26 g protein
Ground turkey (4 oz cooked) – 23 g protein
Low-fat cottage cheese (½ cup) – 14 g protein
Greek yogurt, plain (¾ cup) – 17 g protein
Milk, low-fat (1 cup) – 8 g protein
Sardines (1 can) – 22–24 g protein
Canned salmon (½ can) – 20 g protein

🌱 Plant-Based Protein Sources

Great for vegans and vegetarians. Combine for full amino acid coverage.

Lentils, cooked (1 cup) – 18 g protein
Black beans, cooked (1 cup) – 15 g protein
Chickpeas, cooked (1 cup) – 15 g protein
Tofu, firm (½ block or 4 oz) – 10–14 g protein
Tempeh (½ cup) – 15–18 g protein
Edamame, shelled (½ cup) – 9 g protein
Quinoa, cooked (1 cup) – 8 g protein
Peanut butter (2 tablespoons) – 7 g protein
Chia seeds (2 tablespoons) – 5 g protein + omega-3s
Oats, dry (½ cup) – 5 g protein
Almonds (¼ cup) – 7 g protein
Pumpkin seeds (¼ cup) – 8 g protein

💡 Quick Tips

Mix legumes + grains (e.g., rice + lentils) for complete protein.
Snack on hard-boiled eggs, nuts, or roasted chickpeas.
Use leftovers like grilled chicken or tempeh slices in wraps and salads.

🧠 Bonus: These Foods Offer More Than Just Protein

Unlike protein powders, these whole foods also give you:

Fiber
Healthy fats
Vitamins and minerals
Satiety and digestive benefits

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Related:

Reference:

Askow, Andrew T.1; Barnes, Takeshi M.1; Zupancic, Zan1; Deutz, Max T.2; Paulussen, Kevin J.M.1; McKenna, Colleen F.2; Salvador, Amadeo F.1; Ulanov, Alexander V.3; Paluska, Scott A.1; Willard, Jared W.1; Petruzzello, Steven J.1; Burd, Nicholas A.1,2. Impact of Vegan Diets on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females: A Randomized Controlled Trial. Medicine & Science in Sports & Exercise ():10.1249/MSS.0000000000003725, April 4, 2025. | DOI: 10.1249/MSS.0000000000003725

https://www.mediafire.com/file/ff8o0w1e3bjoy50/impact_of_vegan_diets_on_resistance.771.pdf/file

Image credit:

Skeletal muscle fiber – By BruceBlaus. When using this image in external sources it can be cited as:Blausen.com staff (2014). “Medical gallery of Blausen Medical 2014”. WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436. – Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=29452230

Protein Type, Timing And Muscle Growth: What This Study Reveals

Introduction: Can You Build Muscle on a Vegan Diet?