Macro partitioning
When protein intake is matched for quantity and leucine content, plant-based protein supplements produce equivalent gains in muscle mass and strength compared to animal-based protein supplements during resistance training.
If you are training to build muscle, you do not need to buy expensive animal protein powders. You can use plant-based proteins (like soy, pea, or rice) and get the same results, provided you consume enough total protein and ensure the supplement provides a similar amount of leucine as animal sources. Match the dose (e.g., ~25g protein) and train consistently.
Спортсмены и активные люди, которые предпочитают употреблять белковые продукты растительного происхождения, могут не уступать в показателях мышечной силы и мышечной массы тем атлетам, которые выбирают белковые продукты животного происхождения.
Why this rating
Systematic review of 9 RCTs, but the authors note low risk of bias in only 3 studies and lack of standardized diets in most.
Source
Plant and animal protein for muscle mass and strength gains: a systematic review
A. V. Meshtel et al. · Sports medicine research and practice · 2023
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →