What is the best source of protein for building muscle mass

Traditionally, meat has been considered the main source of protein for bodybuilders, mainly due to its complete amino acid profile and high bioavailability. Beef, chicken, fish, and eggs are some examples of animal protein sources commonly consumed by bodybuilders.

A complete amino acid profile ensures that all the essential amino acids that the human body needs are present in the food source, which is important because they cannot be synthesized by the body and must be supplied with food. Additionally, meat tends to have a higher bioavailability than plant foods, meaning that protein is more easily absorbed by the body and used for muscle protein synthesis. Meat also contains many micronutrients, such as creatine, zinc and vitamin B12, which can increase energy levels, aid recovery and improve overall athletic performance.

However, animal protein sources have some disadvantages. For example, red and processed meat have been linked to an increased risk of heart disease, cancer and other health problems. High consumption of animal protein can lead to high cholesterol levels and high blood pressure, which can be harmful to the cardiovascular system. In some cultures there are also ethical issues associated with meat consumption.

💢 Vegetable protein

Instead, plant-based proteins have gained popularity among bodybuilders in recent years. Products such as tofu, beans, lentils, quinoa and chickpeas present themselves as excellent sources of protein for the development of muscle mass.

Buy from the store:

Plant-based protein sources are generally lower in saturated fat and calories, making them a healthier option for people looking to gain muscle mass without compromising overall health. Plant-based protein sources are also a more sustainable option as they require fewer resources to produce.

Despite these benefits, plant proteins are often inferior to animal sources due to their incomplete amino acid profile, requiring a combination of different sources to ensure optimal muscle protein synthesis. Some people may have difficulty digesting plant protein sources, which leads to reduced bioavailability of food and limits their ability to build muscle mass.

💢 Studies and comparisons

Despite the limitations, it is proven that proteins of animal origin are still more effective for the development of muscle mass than those of plant origin. Studies comparing animal and plant protein sources, weight for weight, show that animal protein promotes faster muscle growth.

Studies in aging humans have also shown that building muscle requires less animal protein, such as whey, than plant protein, such as soy. Therefore, it can be argued that animal proteins are more effective in stimulating muscle growth than plant proteins.

Animal-based proteins are generally considered «high quality» in terms of building muscle mass due to the type of amino acids they contain, particularly leucine, which plays a key role in muscle protein synthesis. Animal proteins contain a higher percentage of leucine (9-13%) than plant proteins (6-8%). Additionally, animal proteins usually contain all nine essential amino acids, while most plant proteins lack one or more of these amino acids.

Buy from the store:

However, there are exceptions, such as corn protein, which contains 12 percent leucine, and quinoa, which has a full range of essential amino acids. Therefore, some plant proteins can be just as effective as so-called «high-quality» animal proteins.

There is also the practice of saturating plant raw materials with essential ingredients. For example, soy protein has long been enriched with methionine for a more complete amino acid composition. Yes, it has to be consumed a little more than animal protein for parity, but in all other respects it is not much different from other protein products. However, not everyone has digestive problems. But this is an individual problem: some people can’t digest milk protein, some can’t digest wheat protein, etc.

✨ In conclusion

Both meat-based and plant-based protein sources have advantages and disadvantages. Although meat-based protein sources are complete, easily digestible and bound to essential micronutrients, they pose health problems and some ethical concerns for part of the population.

On the other hand, plant proteins are more humane, more durable and less pathological, but are often incomplete and have low bioavailability compared to animal sources.

Ultimately, the best source of protein for muscle building depends primarily on the individual’s overall health, fitness goals, personal beliefs, and dietary preferences. It is important to consult a certified nutritionist or healthcare professional to find out which protein source best suits a bodybuilder’s specific dietary needs.

1. Rachel J., Reid-McCann, Sarah F. Brennan, Michelle C. McKinley, and Claire T. McEvoy. “Effect of animal proteins compared to plant proteins on muscle mass, muscle strength, physical performance and sarcopenia in adults: a systematic review protocol”, Systematic reviews volume 11, article number: 64 (2022)

2. Meng Thiam Lim, Bernice Jiaqi Pan, Darel Wee Kiat Toh, Clarinda Nataria Sutanto, Jung Eun Kim, Jamie I. Baum, Elisabet Børsheim. “Animal proteins versus plant proteins in the maintenance of muscle mass and muscle strength: a systematic review and meta-analysis of randomized controlled trials.” Nutrients. February 2021; 13(2): 661, doi: 10.3390/nu13020661, PMCID: PMC7926405, PMID: 33670701

3. Philippe JM Pinckaers, Jorn Trommelen, Tim Snijders, Luc JC van Loon. “Raspunsul anabolic vegetable protein consumption”. Sports Med.