When it comes to building muscle, you’ve probably heard all kinds of opinions: animal protein is superior, plant protein isn’t complete, or you have to eat protein at specific times throughout the day for it to “count.”
Well, new research just called a timeout on all of that.
A recent study from the University of Illinois at Urbana-Champaign found no meaningful difference in muscle growth between people eating plant-based or animal-based protein, as long as the total amount of protein was adequate and of high quality. Even how the protein was spaced out during the day didn’t make a difference.
Related: Protein Myths Debunked. What People 40+ Need to Know About Muscle Maintenance
The Study at a Glance
Researchers followed 40 healthy, active adults between the ages of 20 and 40 over a nine-day period of controlled eating and strength training. Participants were split into groups:
- Vegan or omnivorous diets (all meals provided)
- Evenly spaced protein across meals vs. more protein later in the day
All participants performed strength training every three days and consumed a moderate amount of protein—about 1.1 to 1.2 grams per kilogram of body weight per day, which mirrors a realistic diet for most people.
Using advanced tracer techniques and muscle biopsies, the researchers measured muscle protein synthesis—essentially, how effectively the body used protein to build muscle.
Related: Are You Getting Enough Protein?
The Results? Pretty Simple.
Whether participants ate meat or plants, whether they ate protein all at once or spread it out evenly, muscle gains were the same.
Lead researcher Nicholas Burd summed it up perfectly:
“As long as you’re getting sufficient high-quality protein from your food, then it really doesn’t make a difference.”
That means you don’t need to obsess over eating chicken breast at every meal or timing your post-workout shake down to the minute. A well-rounded diet with enough quality protein—whether from tofu, eggs, lentils, or beef—can all support your health and fitness goals.
Related: Plant-based Eating For Muscle Growth
What This Means for You
Whether you’re omnivorous, plant-based, or somewhere in between, this study is good news. It means you can:
- Choose protein sources that fit your lifestyle and values
- Stop stressing about “perfect” timing
- Focus on overall consistency and quality
At My Peak Challenge, we’re all about sustainable progress—and that includes making nutrition simple, accessible, and inclusive. You just need enough protein, solid training, and the commitment to keep showing up.
Bottom Line
Muscles aren’t picky eaters. As long as you’re fueling with enough quality protein, whether it comes from plants or animals, you’re supporting muscle growth and recovery the right way.
So go ahead—build your plate your way.
Build Muscle. Your Way
Whether you’re plant-based, omnivorous, or somewhere in between, your body needs one thing: consistency. At My Peak Challenge, we give you the tools—workouts, recipes, and science-backed support—to make real progress, your way.
