Health · Fitness & Nutrition · 1 day ago
Older adults gained muscle on vegetarian and meat-based diets in trial
In a trial of 108 adults aged 55 and older, people followed either a vegetarian or meat-based diet and trained with weights three times a week for 12 weeks.
Both groups got stronger and improved their physical performance.
The meat-eating group gained about 70% more muscle mass on average, though the study did not establish why.
The findings suggest a vegetarian diet can support muscle gains when people get enough protein and exercise.
A 12-week randomized trial compared vegetarian and omnivorous diets among 108 adults aged 55 and over who also completed resistance training three times a week.
Participants were advised to consume at least 1.2 grams of protein per kilogram of body weight each day, and both groups met their protein goals on average.
Both groups improved in muscle strength and physical performance, with no significant differences between them.
Muscle mass increased in both groups, but omnivores gained about 70 percent more on average: 0.66 kilograms compared with 0.38 kilograms among vegetarians.
Among vegetarians, higher protein intake was associated with greater muscle gains; the researchers said the reason for the difference between diets is unclear.
The researchers cautioned that the trial group was predominantly White, healthy and highly educated, so the findings may not apply to everyone.
- Who
- 108 adults aged 55 and over, studied by researchers at Amsterdam University of Applied Sciences
- What
- A trial comparing muscle and physical-performance changes on vegetarian and omnivorous diets during resistance training
- When
- A 12-week trial; published October 10, 2026
- Where
- The Netherlands
- Why
- To compare how vegetarian and omnivorous diets support muscle gains and physical performance in older adults
This story does not have two clearly opposing sides.
Importantly, our results also show that a predominantly plant-based diet can still support meaningful improvements in muscle mass, strength, and physical function when protein intake is sufficiently high and combined with resistance training
The omnivorous group likely reached a saturating protein threshold where additional intake yielded no further anabolic benefit
For people with low appetite or low energy intake, extra focus on meeting protein targets and ensuring protein quality is likely needed to maintain muscle mass, which is particularly important for older adults.
This story does not have a timeline yet.
- Participants
- 108 adults aged 55 and over
- Trial duration
- 12 weeks
- Resistance training
- Three times a week
- Daily protein target
- At least 1.2 grams per kilogram of body weight
- Average muscle-mass gains
- 0.66 kg for omnivores and 0.38 kg for vegetarians
- Publication
- American Journal of Clinical Nutrition
Sources
Related news
Planning and portioning freezer foods can make healthy meals quicker
Screen use and poor posture can put added strain on the neck
How prebiotics, probiotics and postbiotics differ
Five simple exercises aim to support strength and balance after 50
Hip tightness is not uniquely linked to stress or past trauma
63-Year-Old Says Month of Daily Dead Hangs Improved Mobility and Strength
Dwayne Johnson uses a rice, blueberry and protein shake after training
Japan study warns children’s screen time may increase prolonged sitting
Keeping sweet potato skin adds fiber and other nutrients
More than 500 cyclists join Hyderabad arthritis awareness ride
Denise Austin suggests adding upper-body exercises to a walking routine
