Sports
Omnivorous? Vegan? Makes no difference to muscle building after weight training, study finds
CHAMPAIGN, Ill. — A new study asked three questions about muscle protein synthesis in response to a nine-day diet and weight training regimen: First, does the source of protein — plant or animal-based — make any difference to muscle gain? Second, does it matter if total daily protein intake is evenly distributed throughout the day? And third, does a moderate but sufficient daily protein intake influence any of these variables? The answer to all three questions is “no,” the researchers found.
Their findings are reported in the journal Medicine and Science in Sports and Exercise.
Photo courtesy Andrews Askow
“The longstanding belief or the current dogma was that animal-based protein sources were better, particularly for the muscle-building response,” said Nicholas Burd, a professor of health and kinesiology at the University of Illinois Urbana-Champaign who led the new study with former graduate student Andrew Askow. This belief was rooted in science: Previous studies that took muscle biopsies after a single feeding found that an animal-based meal provided more of a stimulus for muscle protein synthesis than a vegan meal, Burd said. “And so, our general hypothesis based on these previous studies was that the animal-based eating pattern would be more effective at supporting the muscle-building response.”
But measurements taken after a single meal might not reflect the effects of consuming a balanced vegan diet over time, Burd said.
One previous clinical trial had looked at muscle responses in vegans and omnivores who ate a laboratory diet and engaged in weight training for 10 weeks. That study found no significant differences in muscle protein synthesis over time. However, volunteers in that study consumed 1.6-1.8 grams of protein per kilogram of body weight per day, which is much higher than what is needed to maximize muscle protein synthesis and build bigger muscles with weight lifting, Burd said. It also gave those on the vegan diet the bulk of their plant protein in supplements, which is not a realistic recreation of how vegans normally eat, he said.
Burd and his colleagues wanted to know whether the habitual consumption of a varied vegan or meat-based diet of whole foods — rather than ingestion of just a single meal or getting one’s protein from limited sources — would influence the rate of muscle protein synthesis over time. They also wanted to test the hypothesis that a moderate protein intake — in the range of 1.1-1.2 grams of protein per kilogram of body weight per day — should be distributed evenly throughout the day to maximize muscle growth.
A previous study from Burd’s lab found that protein intakes higher than 1.1 g/kg per day make no difference to the rate of muscle protein synthesis when weight training. This amount of protein also is more in line with a typical American diet, and testing what people normally eat is important, he said.
For the new study, the team recruited 40 healthy, physically active 20-40-year-old adults. The participants underwent a seven-day “habituation diet” to standardize their nutritional status prior to the clinical trial. Then they were randomly assigned to either a vegan or omnivorous diet. The research team provided all meals, some of which were eaten in the lab while most were consumed at home. Roughly 70% of the protein for the omnivorous meals was obtained from animal sources: beef, pork, chicken, dairy, eggs. The vegan diet balanced the amino acid content of the meals, ensuring that participants consumed complete proteins.
The vegan and omnivorous groups were each divided again into those who ate roughly the same amount of protein at each of three meals and those whose protein intake varied across five meals throughout the day, with a larger proportion of protein consumed toward the end of the day.
All participants engaged in a series of muscle-strengthening activities in the lab every three days. They also wore accelerometers to keep track of their activity levels when not in the lab.
Each day, participants drank “heavy” water, which was labeled with deuterium, a stable isotope of hydrogen. The deuterium atoms “exchanged with hydrogen atoms within amino acids to make them heavy and served as tracers” that allowed the team to trace their incorporation into muscle tissue, Burd said. Biopsies of tissue from a leg muscle were taken at the beginning and end of the trial.
Burd was initially surprised to see that there were no differences in rates of muscle protein synthesis between those eating vegan or omnivorous diets. He also was surprised to see that protein distribution across the day had no effect on the rate of muscle building given results from past studies of acute responses to dietary interventions and weight training.
“It was thought that it was better to get a steady-state delivery of nutrients throughout the day,” he said. “I also thought that if you’re getting a lower quality protein — in terms of its digestibility and amino acid content — that perhaps distribution would make a difference. And surprisingly, we showed it doesn’t matter.”
Now, Burd says, if anyone asks him what’s the best type of food they should eat for muscle building, he’ll tell them: “It’s the kind you put in your mouth after exercise. As long as you’re getting sufficient high-quality protein from your food, then it really doesn’t make a difference.”
The Beef Checkoff program, overseen by the National Cattlemen’s Beef Board, supported this research.
Editor’s note:
To reach Nicholas Burd, email naburd@illinois.edu.
The paper “Impact of vegan diets on resistance exercise-mediated myofibrillar protein synthesis in healthy young males and females: A randomized controlled trial” is available online.
DOI: 10.1249/MSS.0000000000003725
MINNEAPOLIS, Minn. – In their first meet in 195 days, the men’s and women’s track and field teams started strong at the MSU Chuck Peterson Open and M City Classic, with Molly Liston setting a school record in the 5000-meter and multiple top-five finishes against Division I, II, and III opponents at the M City Classic.
Head Coach Aaron Lund elected to send Liston to the Chuck Peterson Open, hosted by MSU-Mankato, with the goal of setting the school record in the 5000m, fresh off of a cross country season where she finished 41st at the NCAA Championships, just one spot away from All-American honors. It was clear that the heartbreak in Spartansburg, South Carolina fueled Liston, who crushed the previous school record of 17:30.02, set in 2006 by Kourtney Joyce, with a time of 17:11.07. The Richfield native maintained record-setting pace throughout the race, running 1000m times of 3:24.98, 3:25.29, 3:27.42, 3:29.41, and 3:23.97 to break the record.
The other nine women for Gustavus traveled to Minneapolis to compete at the M City Classic, hosted by the University of Minnesota. Maddox Lee competed in the pentathlon for the Gusties, scoring 2455 to finish 16th, including tying a personal record in the high jump, clearing 1.44m. On the track, McKenzie Luetmer set her personal record with a time of 8.22 in the 60-meter, as the only person who ran the race for Gustavus. In the 60-meter hurdles, three Gusties advanced to the finals after qualifying in the prelims. In the finals, all three Gustavus women ran faster times than their prelim times, where sophomore Kayla Kajer set a personal record with a time of 9.64, first-year Sophia Vogel ran a time of 9.72, and sophomore Emily Podulke finished just a second slower with a time of 9.73 to finish sixth, seventh, and eighth, respectively. Sophomore Teagan Stark was the only entrant for the Gustie women in the 400-meter, running a time of 1:05.26 to finish third in the event and classmate Ella Kienitz was the only entrant in the 600-meter, crossing the finish line in a time of 1:47.79. Two Gustavus women ran in the 300-meter, with Lauren Rocheford finishing in 11th with a time of 45.13 and Podulke with a time of 46.55. Luetmer and Vogel competed in the 200-meter, completing in times of 27.53 and 28.64 respectively. In the field, first-year Kaylee Hawks and Kajer both reached heights of 1.55m, good for second at the M City Classic.
On the men’s side, first-year Amos Anderson started the season for the Gusties, running in the 60-meter prelims, placing 36th with a time of 7.71. In the 400-meter, first-year Luke Scheel led the Gustavus contingent with a time of 52.00 to finish 10th place, followed by Cohen Stursa with a time of 52.67 and Reese Blondin with a time of 53.77. Stursa was also the only entry in the 200-meter for the Gusties, finishing in a time of 24.17 for 19th. In the field, two Gusties competed in the long jump, Ben Wynia and Logan Sandmeyer. Wynia jumped a 6.07m mark, good for ninth place and Sandmeyer leaped to a 5.91m mark, finishing 10th. Three entrants competed in the pole vault, led by first-year Anderson and sophomore Alex Palmer, both vaulting over heights of 3.90m, with senior Joe Ream just behind them with a height of 3.75m.
Gustavus track and field takes a few weeks off now, getting back to competition on January 17th, when the team competes at the Ole Opener, hosted by St. Olaf in Northfield.
BROOKINGS, S.D. — The Jimmie men opened their indoor season with a strong first showing, posting competitive marks across sprint, distance, jump, and throw events.
Avery Ligon placed 20th in the 60 meter with a time of 7.17.
Xander Rath placed 35th in the 60 meter with a time of 7.43.
Conrad P. Baard placed 30th in the 200 meter with a time of 24.04, and 16th in the 400 meter with a time of 57.18.
Andrew Rexin placed 35th in the 200 meter with a time of 24.85, and 18th in the 400 meter with a time of 59.02.
Cael Church placed 15th in the 300 meter with a time of 37.43, and 12th in the 600 meter with a time of 1:26.90.
Clark Lortscher placed 5th in the 3000 meter with a PR of 8:57.81.
Cole Campbell placed 7th in the 3000 meter with a PR of 9:01.75.
Noah Sayler placed 10th in the 3000 meter with a PR of 9:16.42.
Aaron Devine placed 12th in the 3000 meter with a time of 9:19.37.
Lucas Dahl placed 13th in the 3000 meter with a PR of 9:20.35.
Braeden Kinzler placed 14th in the 3000 meter with a time of 9:22.51.
Payton Mukkada placed 15th in the 3000 meter with a time of 9:22.69.
Gavyn Graham placed 18th in the 3000 meter with a time of 9:37.02.
Adam Sobolik placed 19th in the 3000 meter with a time of 9:38.14.
Landon Thompson placed 20th in the 3000 meter with a time of 9:47.66.
Samuel Sampers placed 21st in the 3000 meter with a time of 9:50.89.
Kadin Marshall placed 24th in the 3000 meter with a time of 9:59.83.
Liam Pospisil placed 25th in the 3000 meter with a PR of 10:26.49.
Ethan Duval placed 3rd in the High Jump at 2.00m (6’6.75″), a PR.
Riley Johnson placed 10th in the High Jump at 1.80m (5’10.75″).
Trevor Waldo placed 17th in the Long Jump at 6.02m (19’9″).
Jayden Bittner placed 20th in the Long Jump at 5.75m (18’10.5″).
Brady Crabtree placed 14th in Pole Vault at 4.25m (13’11.25″), a PR.
Evan Schmit placed 11th in Shot Put at 14.59m (47’10.5″) and 20th in Weight Throw at 13.88m (45’6.5″), a PR.
Jobe Rystedt placed 16th in Shot Put at 13.56m (44’6″) and 26th in Weight Throw at 12.11m (39’8.75″).
WHATS NEXT?
The Jimmies return to action on Thursday, 11 December, competing at the Dakota Alumni Classic hosted by NDSU in Fargo, N.D.
CORAL GABLES, Fla. – The University of Miami track and field program announced its highly competitive 2026 indoor and outdoor schedules Friday, highlighted by three home meets at Cobb Stadium.
The Hurricanes open the season Jan. 16 in Gainesville, Fla., at the Jimmy Carnes Invitational before traveling to Fayetteville, Ark., for the Razorback Invitational on Jan. 30–31. The regular season continues at the Tiger Paw Invitational in Clemson, S.C., on Feb. 13–14.
The ACC Indoor Championships are set for Feb. 26–28 in Boston, Mass., while the NCAA Indoor Championships will be held March 13–14 in Fayetteville.
Miami opens the outdoor season at home with a pair of meets, hosting the Hurricane Invitational on March 20–21 and the Hurricane Collegiate Invitational on March 27–28.
The Hurricanes return to Gainesville for the Florida Relays on April 3–4 before hosting their final home meet of the season, the Hurricane Alumni Invitational, on April 10–11.
Miami then heads back to Gainesville for the Tom Jones Memorial on April 17–18 prior to competing at the historic Penn Relays in Philadelphia, Pa., from April 23–25. The Hurricanes close the regular season at the UNF East Coast Relays in Jacksonville, Fla., on May 1–2.
Louisville, Ky., will host the ACC Outdoor Championships from May 14–16, while the NCAA East Prelims are set for May 27–30 in Lexington, Ky.
The 2026 season concludes at the NCAA Outdoor Championships in Eugene, Ore., from June 10–13.
CAMBRIDGE, Mass. – Harvard opened the 2025-26 track & field season on home turf, as the Crimson orchestrated wins in seven events at the fifth annual HBCU & Ivy Challenge.
A two-time All-Ivy League selection in the women’s weight throw and the 2024 Ivy League champion in the event, junior Emilia Kolokotroni started the day with a fantastic showing at Gordon Indoor Track, winning the women’s weight throw after posting a 19.10m (62’8″).
Harvard found more success in the field events, as first-year Jillene Wetteland earned a win in her collegiate debut after clearing 1.69m (5’6.5″) in the women’s high jump, as sophomore Tyler Glover finished in first in the women’s shot put after logging a throw of 15.42m (50’7.25″).
The Ancient Eight’s defending women’s pole vault champion in indoor competition, sophomore Ella McRitchie started the year with a win in the women’s pole vault after clearing 4.10m (13’5.25″).
On the track, a pair of seniors started the season with stellar performances on the straightaway. The 2025 Ivy League champion in the women’s 60 hurdles, senior Fabiola Belibi finished in first place in the women’s 60 hurdles at the HBCU & Ivy Challenge after posting a time of 8.50 in the final. One of Harvard’s team captains, senior Jonas Clarke kicked-off his final collegiate season with the Crimson with a win, finishing in first in the men’s 60m after crossing the finish line in 6.85.
Harvard’s men’s 4x440y relay team of sophomore Harlow Tong, first-year Hudson McGough, sophomore Brayden Chavez and first-year Oliver Parker ended the day on a high note, winning the event after combining for a time of 3:18.44.
In the team standings, the women’s squad took second with 82 points, while the men finished in fourth with 54 points.
HARVARD HIGHLIGHTS:
- Harvard started on the front foot in the throws cage, capturing the top two spots in the women’s weight throw. A two-time All-Ivy League selection and 2024 Ivy League champion in the women’s weight throw, Kolokotroni finished atop the podium with a throw of 19.10m (62’8″). Senior Michaela Denson finished in second to start her final track & field campaign with the Crimson, doing so with a throw of 18.19m (59’8.25″).
- A Crimson debutant picked up a win in the women’s high jump, as Wetteland took first after clearing 1.69m (5’6.5″). Junior Lilly Hodge also placed fourth in the event after leaping past 1.60m (5’3″).
- The Crimson orchestrated a promising effort in the men’s high jump, with two Harvard student-athletes finishing in the top five. First-year Joachim Johnson finished in third in his collegiate debut after clearing 2.04m (6’8.25″), a mark that is tied for 10th all-time in school history. Senior and team captain Daire Mahon finished in fourth place after clearing a personal-best 1.98m (6’6″).
- The track action started with a scoring effort in the men’s 600m, as first-year Hudson McGough added to Harvard’s total with a third place finish after crossing the finish line in 1:21.29.
- Back in the throws cage, another Crimson first-year scored in his Harvard debut, as first-year Daniel Ye finished in second in the men’s weight throw with an attempt of 17.69m (58′.5″).
- Harvard continued producing wins in the throws, as Glover started her second collegiate campaign with authority, winning the women’s shot put with a mark of 15.42m (50’7.25″). Glover’s throw from the HBCU & Ivy Challenge ranks third all-time in school history.
- The men’s side of the shot put saw two Crimson compete, as junior Isaac Delaney finished in third with a throw of 16.45m (53’11.75″).
- The straightaway finals started with a top five showing in the men’s 60 hurdles, as junior Simon Weiser placed in fifth with a time of 8.16.
- Wins arrived for Crimson seniors in both the women’s 60 hurdles and the men’s 60m. The Ivy League’s defending women’s 60 hurdles champion, Belibi kicked off her final collegiate season with a win in the event, posting a time of 8.50 to capture first place. In the men’s 60m, Clarke, one of Harvard’s team captains, outlasted the field to take first place with a time of 6.85.
- The women’s 60m final saw sophomore Ella Cooper clock a personal-best time of 7.59, taking fourth place in the process.
- McRitchie, another returning Ivy League champion, started the 2025-26 with a first place finish in the women’s pole vault, doing so after clearing 4.10m (13’5.25″). Hodge finished in second, as she also cleared 4.10m.
- The Crimson’s women’s 4x440y relay team of sophomore Abigail Dennis, sophomore Saige Forbes, Cooper and sophomore Kaelin Creagh took second after clocking a 3:56.07.
- On the men’s side of the 4x440y relay, Tong, McGough, Chavez and Parker combined for a time of 3:18.44 to earn the win.
UP NEXT:
The Crimson conclude the opening weekend of the 2025-26 track & field season with two meets tomorrow, as Harvard will host the Harvard Classic at Gordon Indoor Track and will also feature at the Sharon Colyear-Danville Season Opener at Boston University’s Track & Tennis Center.
For complete coverage of Harvard Track & Field, follow us on Twitter (@HarvardTFXC) and Instagram (@harvardtfxc).
ALLENDALE, Mich. – The Ohio women’s track & field team concluded its first meet of the indoor season, the GVSU Holiday Open, on Friday, Dec. 5.
Sophomore Mairin O’Brien (Lewis Center, Ohio) kicked off competition for Ohio in the women’s 3,000 meters. O’Brien placed seventh in Heat 1 of the event, running a time of 10:01.30.
Graduate student Kelsi Harris (Liberty Township, Ohio) and sophomore Kaitlyn Stewart (Floyd Knobs, Ind.) competed in the women’s 5,000 meters. Harris placed eighth in the Heat 1 of the event, recording a time of 16:45.66. Stewart took home eighth place in Heat 2 with a time of 17:07.16.
The Bobcats will be back in action at the Marshall Alumni Classic on Saturday, Jan. 10.
#OUohyeah
BIRMINGHAM – UAB Track and Field opened the 2025 season on Friday as the Blazers competed in the Birmingham Indoor Icebreaker at the Birmingham Crossplex.
Victory George competed in multiple events as the newcomer participated in the 60m and the Long Jump. George placed 12th out of 69 athletes in the 60m Prelims with a time of 7.71 seconds. George narrowly missed the finals by .01 seconds as she placed second in heat 4. The newcomer from Nigeria placed 11th of 55 athletes in the Long Jump where she finished with a mark of 5.52m and placed third in flight 3.
Leticia Quingostas started her senior season strong in the 300m. The senior from Brazil placed ninth overall out of 28 athletes and won heat 4 with a time of 40.51 seconds.
The freshmen middle distance duo consisting of Kelly Hughes and Katelyn Valtos made their college debuts in the 1000m. Hughes (3:05.08) and Valtos (3:06.08) finished sixth and seventh overall respectively. Valtos’ time was tops in heat 2.
The Blazers saw four Pole Vault athletes compete on Friday. Noelle Hambrick was the leader of the quartet placing fifth with a mark of 3.70m. Victoria Freeland, Fiona Eastman, and Trinity Fellows each finished at 3.55m.
The Green and Gold rounded out the day with true freshman Sarah Hopkins competing in the Weight Throw. Hopkins finished her day with a mark of 14.58m on her final successful throw, which ranks third-best in school history for Indoor Weight Throw.
UAB returns to action on January 9, 2026 as it returns to the Birmingham Crossplex for the Blazer Invite. Meet information, schedules, and live results will be posted at a later date.
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