What if you're using the wrong protein? These are the best for real muscle gains!

Muscle mass means protein! Now, the question is whether animal proteins, which are often preferred, are really better than plant proteins for building strong muscles. To find out, let's take a look at a recent meta-analysis, which compiles the results of 18 studies.

Animal proteins: a small advantage for mass gain

When comparing the effects of animal proteins with those of plant proteins, all 18 studies demonstrated that animal proteins are slightly more effective in increasing the proportion of lean mass to body weight. But when it came to absolute muscle gain, the researchers found no significant difference.

If animal proteins are more advantageous, this is largely due to their composition in essential amino acids such as leucine, which is essential for muscle protein synthesis. What's more, they are better assimilated by the body, which could increase their effectiveness.

What type of protein is best for building muscle strength?

The meta-analysis highlighted the slight advantage of animal proteins for muscle gains. On the other hand, it revealed that both categories of protein deliver the same results when it comes to muscle strength gains. Whether you opt for animal or plant proteins, your muscles will find themselves strengthened and ready to withstand all the exercises and movements required for mass gain. These essential nutrients, whatever their origin, effectively develop grip strength and leg strength, among other things.

Paying attention to protein quantity and quality

The most important factor in building muscle mass is the total amount of protein consumed, whether animal or vegetable. In fact, there's nothing to stop you from consuming both on a daily basis. It can even be beneficial to overall health. In any case, bodybuilding experts recommend consuming at least 1 gram of protein per kilo of body weight per day.

What's more, it's strongly recommended to opt for complete, digestible proteins to fill up on essential amino acids. These include lean meats, eggs, dairy products, quinoa, chia seeds, soy and soy derivatives such as tofu and tempeh. Finally, protein supplements can help fill a temporary gap. But you can easily do without them if you include protein-rich natural ingredients in your diet.