Plant Protein Builds Muscle and Strength as Well as Animal Protein, Trial Finds

A soy and pea protein blend builds muscle and strength just as well as whey, according to a 12-week randomised trial from the University of São Paulo published in the Journal of the International Society of Sports Nutrition on October 8.

The researchers recruited 44 young men who had never trained and put them through a supervised resistance training program three times a week. Each man also drank 45g of extra protein a day, split across breakfast, lunch and dinner, as either a plant blend of soy and pea or whey.

After 12 weeks both groups had gained about the same: 2.4kg of lean mass on the plant blend and 2.5kg on whey, with leg-press one-rep max up by 64kg and 63kg respectively. Ultrasound scans showed the thigh muscle growing in both groups, and there were no differences between the groups on any measure, the full paper reports.

The authors conclude: "Complementing dietary protein intake with either a blend of plant- or an animal-based protein similarly supported resistance training-induced muscle adaptations."

So if you're training hard, a plant protein shake does the job.

It backs up earlier research showing plant protein is best for building muscle, and it's no surprise vegan protein powder sales are up. As plenty of vegan strength athletes have shown, you don't need meat to be strong.

No whey, no problem.