Dietary protein sources for muscle growth
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Total Dietary Protein Intake and Muscle Growth
Higher total dietary protein intake is linked to increased muscle mass in both men and women. This effect is especially strong for young men and older women. The relationship between protein intake and muscle mass is also influenced by physical activity, particularly in women. Animal protein, and specifically protein from fish, meat, and eggs, shows the strongest association with muscle mass gains, suggesting these sources are particularly effective for building and preserving muscle .
Animal vs. Plant Protein Sources for Muscle Growth
Animal-derived proteins, such as those from meat, fish, eggs, milk, and whey, are generally considered high-quality sources for muscle growth due to their amino acid profiles and digestibility. Observational studies favor animal proteins over plant proteins for supporting muscle mass and function, especially in older adults at risk of sarcopenia 610. However, plant-based proteins like soy can also support muscle function and growth. Studies in animals show that soy protein can result in muscle function comparable to whey protein and better than milk protein, even without significant changes in muscle mass .
Alternative and Emerging Protein Sources
There is growing interest in alternative protein sources due to sustainability concerns. Mycoprotein, derived from fungi, is a promising non-animal protein source. It has a favorable amino acid composition and bioavailability, and early evidence suggests it can support muscle protein metabolism and may help maintain muscle mass, especially in athletes and older adults 57. Other alternative sources, such as plant, insect, algae, and lab-grown proteins, are being studied, but more research is needed to fully understand their effects on muscle anabolism .
Protein Intake Recommendations for Muscle Growth
For adults, especially older adults, protein intakes above the recommended dietary allowance (RDA) of 0.8 g/kg body weight per day are associated with better muscle size, strength, and function. Intakes between 1.0 and 1.6 g/kg body weight per day may be optimal for promoting muscle health. The pattern of protein intake—such as spreading protein across meals—also matters for maximizing muscle protein synthesis 6910.
Protein Source and Muscle Growth in Special Populations
In young animals, different protein sources can affect muscle fiber growth and satellite cell activity, which are important for muscle development. Supplementation with various protein sources can influence muscle growth characteristics, though the mechanisms require further study . In aquatic species, optimal dietary protein levels and sources are also critical for muscle growth and composition, with specific protein percentages needed for best results 48.
Conclusion
Animal-based proteins, particularly from fish, meat, eggs, milk, and whey, are most strongly linked to muscle growth and maintenance, especially in active individuals and older adults. Plant-based proteins like soy can also support muscle function, and emerging sources such as mycoprotein show promise for muscle health and sustainability. For optimal muscle growth, adults should aim for protein intakes above the RDA, with attention to both the amount and source of protein consumed. More research is needed to clarify the long-term effects of newer plant and alternative protein sources on muscle health.
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