Study on vegetarian weight training

A clinical trial in the Netherlands found that vegetarians over 55 can build muscle and strength through weight training, but their gains are smaller than those of people who eat both plant and animal foods.

Study participants and diets

The study, published in The American Journal of Clinical Nutrition, involved 108 Dutch adults aged 55 and older. Participants were split into two groups: one followed a lacto-ovo-vegetarian diet, and the other ate an omnivorous diet. Both groups aimed to consume at least 1.2 grams of protein per kilogram of body weight daily.

Training program details

Both groups participated in three supervised weight training sessions per week for 12 weeks. Each session included six exercises, focusing on building strength and muscle mass through resistance training.

Strength improvements

After the 12 weeks, both groups showed similar improvements in strength. Vegetarians increased their leg press strength by 34.7 kg on average, while omnivores improved by 39.5 kg. No significant difference was found in other strength tests like the chair lift or manual grip strength.

Muscle mass differences

Despite similar strength gains, omnivores gained more muscle mass in their arms and legs. On average, they gained 0.66 kg of muscle, compared to 0.38 kg for vegetarians, showing a 70 percent greater increase in muscle mass for the omnivorous group.