Macro partitioning
Complementing habitual diet with a mixed plant-based protein blend (soy/pea) yields equivalent resistance training-induced muscle mass and strength gains compared to animal-based protein (whey) in healthy young men.
If you are doing resistance training, you do not need to buy whey protein to build muscle. You can use a blend of plant proteins (like soy and pea) instead. Take 15 grams of this blend three times a day with your main meals. This will help you gain muscle and strength just as well as animal protein, provided you are eating enough total protein and training consistently.
Complementing dietary protein intake with either a blend of plant- or an animal-based protein similarly supported resistance training-induced muscle adaptations.
Why this rating
Randomized controlled trial with adequate blinding and sample size, though limited to young, healthy, recreationally active men.
Source
Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial
Martin Hindermann Santini et al. · Journal of the International Society of Sports Nutrition · 2025
DOI 10.1080/15502783.2025.2568047
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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