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Vegetarians vs. meat eaters: The debate continues…

If there is one topic that gets people in the sports nutrition arena hot under

the collar, is the age old vegetarian versus meat eater debate. In particular,
the debate is focused on whether or not vegetarian diets are equivalent and
adequate to diets that include meat when it comes to adding muscle mass.
Outlining the entire debate of both sides of the fence is beyond the scope of
this little side bar. I am going to stick to the debate regarding veggie diet
vs. meat containing changes in muscle mass rather than the larger picture of
whether or not vegetarian diets are inherently healthier than diets that
contain meat and vise versa.
In a nut shell, vegetarians maintain that meat is not essential for building
muscle and a diet of mixing complimentary foods such as beans and rice is
adequate. Lacto-ovo vegetarians (vegetarians that include milk products and
eggs) further maintain that the inclusion of milk and eggs, being highly bio
available complete proteins, is more than adequate for athletes trying to
build muscle and maintain peak performance.
On the omnivore side (omnivore meaning people that eat a wide variety of
foods including meat) maintain meats such as chicken, beef and others are
by nature more anabolic for a variety of reasons. So who is right?

This debate has not been adequately looked at in the research but we do

have some data that lends credence to the omnivore’s position. For
example, several studies have found that meat containing diets are superior
for testosterone production than strict vegetarian diets.
As most people know, testosterone is an essential hormone for increasing
and maintaining muscle mass while keeping bodyfat low. It’s also essential
for libido and mood in both sexes, but particularly important for men.
One recent study called, “Effects of an omnivorous diet compared with a
lacto-ovo vegetarian diet on resistance-training-induced changes in body
composition and skeletal muscle in older men” looked directly at this debate
(Campbell, W.W., 1999).
The researchers wanted to find out if an omnivorous (meat-containing) diet
was superior to a lacto-ovo diet on the retention of muscle mass of older
men put on a weight training routine.
Nineteen men aged 51-69 years old were enrolled in the study that ran 12
weeks. 9 men ate their normal meat containing (omnivorous) diet, providing
50% of total dietary protein from meat sources such as pork, chicken, fish
and beef. Another 10 men followed a lacto-ovo type vegetarian diet for the
duration of the study with both groups following a weight training schedule.

The study found that although the strength increases between groups were

roughly the same, they found whole-body changes in skeletal muscle size

differed significantly between groups. The study found whole-body muscle

mass increasing in the omnivorous group while actually decreasing in the
lacto-ovo group. Apparently, the meat eaters gained muscle over the 12
weeks while the lacto-ovo eaters lost muscle mass. Ouch!
The authors concluded that, "

consumption of a meat-containing diet

contributed to greater gains in fat-free mass and skeletal muscle mass with

resistance training in older men than did an a lacto-ovo diet. is it a slam

dunk against the vegetarian diet as it relates to the claim that is just as good

as a meat containing diet for increasing muscle mass?

No, but it does lend a small measure of proof that for optimal levels of
anabolic (muscle building) hormones and increases in muscle mass,
omnivorous diets may have an edge.
More research is clearly needed to confirm the theory however. Truth be
known, my bet would be in favor of the omnivorous diet if optimal muscle
mass is the goal.
However, there is still some debate over which of the two diets is healthier
and that has to be factored into peoples’ choices as to which diet is best
suited for them.

למי שאין כוח לקרוא הכל שיקרא את המודגש.