Which is better? A Meat-Based or Vegan Meal for Protein Synthesis. A review of a recent study.

Key takeaways from this study to guide your protein habits.

Previous studies examined the rate of protein synthesis in younger adults using a protein isolate in powder form.

Photo by Eiliv Aceron on Unsplash

A 2023 study looked at real food and compared a meal containing beef for protein and a meal with vegan protein sources. The meat-based meal contained beef, potatoes, green beans, and applesauce. The vegan meal contained chickpeas, soybeans, quinoa, and soy sauce.

The meals were equivalent in calories, and the carb and fat content was similar.

Each meal contained 36 grams of protein. Each meal contained all essential amino acids (EAA). This was based on a formula of 0.45 g. of protein per kg body mass.

They kept all macronutrients and calories equal in one meal regardless for each participant, even though the calculation may have determined that each individual has different total daily protein needs.

The participants (16) each participated in consuming each meal. Their ages ranged from 65 to 85 years old.

Here is what they found

The study results indicated that the plasma essential amino acid concentrations increased following both meals but with a more significant rise after the meat-based meal versus the vegan meal. The meat-based meal had EAA concentrations 127% higher.

Comparing these results to previous studies

Previous studies have found that protein synthesis rates increase in healthy young adults after consuming 30 grams of a plant-derived protein isolate.

The difference may be due to ingesting a balanced meal rather than a protein isolate and the different age groups examined.

Older individuals typically show a blunted muscle anabolic response to protein intake.

Therefore, the importance of protein quality in meals may be more magnified in frail older population.

My takeaways from this study

The study cannot apply to younger individuals who consume a vegan diet. It is a small study but with significant findings in the aging population. The results may indicate that to support muscle synthesis as we age, which (in my opinion) translates to greater independence and less frailty, one should add meat-based proteins into the diet and avoid a 100% vegan lifestyle in older age.

The protein content of each meal was adequate. I have reviewed many food journals, and most people consume 20-25 grams of protein in their most significant meal of the day.

People who follow a 100% vegan or vegetarian diet have greater protein needs due to the limited absorption rate of plant-based proteins. It is suggested that vegans consume 1 protein gram per kg of body mass.

However, this was an adequate amount of protein in one serving of a vegan meal.

Are you a vegan or vegetarian? If so, do you focus on how much protein you consume, and do you find it challenging to consume enough?

Side Note:

Click the study link above at the start of this post, then scroll down to where they show the pictures of each meal the participants ate. I have made many vegan dishes, and they look beautiful. I would struggle to eat this unappetizing dish that they offered to vegans, so if you do not eat plant-based dishes, trust me, they could have made a better meal than this one. It had to be so bland, and they added the soy sauce for taste. (the meat-based meal did not look too appetizing either!)

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