A recent study from the University of Illinois, published in Medicine & Science in Sports & Exercise, shows that plant-based and animal-based proteins support muscle growth equally well, provided overall daily protein intake is sufficient. This finding offers Thai gym-goers and health-conscious citizens more flexibility in their diets while respecting traditional eating patterns.
The study involved 40 healthy adults aged 20 to 40 who trained regularly. Researchers found no meaningful difference in muscle growth between vegan and omnivorous diets when total protein intake was around 1.1 grams per kilogram of body weight daily. An important takeaway is that distributing protein evenly across meals did not outperform concentrating protein in fewer meals. In short, meeting daily protein needs matters more than meal timing.
Professor Nicholas Burd, who led the research, emphasizes that the key question is not the protein source itself but ensuring high-quality protein across the day. As he noted, the best choice for muscle building is simply the foods consumed after exercise, as long as they provide sufficient complete protein. His team’s findings challenge the long-held belief that animal protein is inherently superior for muscle gain.
For Thais, this research resonates with everyday cooking. Thai meals commonly include rice with protein-rich options such as poultry, pork, tofu, and fish. The study’s vegan group ate a varied, whole-food diet rather than relying on supplements, making its results especially relevant for those considering a shift toward plant-based eating. Data from the study show that combining foods to achieve complete amino acid profiles—like rice paired with beans, or tofu with whole grains—supports muscle development just as effectively as animal-based pairings.
The protein target used in the study aligns with typical Thai eating patterns. A person weighing 60 kilograms would aim for about 66 grams of protein daily, a level achievable through traditional dishes and balanced vegetarian choices alike. Moreover, the research found no advantage to strict protein timing, offering practical reassurance for busy students and professionals who may skip meals or prefer larger dinners.
Contextually, Thai consumers have long associated protein with recovery foods and market favorites such as grilled meats. This study invites a broader view: plant-based proteins can play a strong, credible role in national health goals without sacrificing muscle strength when daily protein needs are met. The trend toward plant-based dining is growing in Bangkok and other urban centers, supported by supermarkets, street food vendors, and restaurants offering tofu-based options and soy-based dishes.
Limitations to note include the study’s short duration and the use of healthy young adults. Longer-term research is needed to confirm whether these results hold for older individuals or those with chronic health conditions. Nonetheless, the findings offer a pragmatic framework for Thais seeking balanced, sustainable diets that support fitness and well-being.
Practical recommendations for readers aiming to optimize muscle health:
- Target at least 1.1 grams of protein per kilogram of body weight daily, from any combination of animal and plant sources.
- Build complete amino acid profiles by pairing plant-based foods (for example, rice with beans or tofu with grains).
- Prioritize total daily protein over precise meal timing.
- For vegan eaters, focus on whole foods and varied protein sources rather than relying on processed products.
- Combine protein intake with regular resistance exercise to maximize gains.
In summary, healthy muscle growth can be achieved through diverse protein sources. This flexibility supports Thai traditions while embracing plant-based options, aligning with both personal preferences and public health goals. Whether you crave a classic dish like grilled chicken with rice or a plant-forward plate with tofu and vegetables, the total daily protein matters most.