The Summary
In a 12-week randomized controlled trial, 72 healthy adults aged 65 and older followed their habitual omnivorous diet, a self-selected vegan diet, or a vegan diet combined with resistance exercise. Those adopting a vegan diet consumed about 19 to 28 fewer grams of protein daily compared to baseline. Consequently, they experienced marked declines in thigh muscle volume, appendicular lean mass, and muscle protein synthesis compared to omnivores. However, adding resistance exercise preserved muscle protein synthesis rates and significantly mitigated the loss of skeletal muscle mass.
Why this is interesting
Plant-based diets are widely celebrated for cardiovascular health, but older adults naturally battle age-related muscle loss, or sarcopenia. This trial reveals that simply switching to a self-selected vegan diet without careful planning can sharply cut protein intake and trigger rapid muscle wasting in seniors. Fortunately, the study also proves that physical training serves as a potent safeguard. For older individuals embracing a plant-based lifestyle, intentionally sourcing high-quality plant proteins and challenging their muscles are essential strategies to preserve strength, independence, and long-term vitality.