Hormonal
Adhering to a hypercaloric, high-protein plant-based diet during resistance training preserves insulin sensitivity (HOMA-IR) and prevents the rise in fasting serum insulin seen with an isoenergetic, isonitrogenous omnivorous diet.
If you are eating enough protein (around 2g per kg of body weight) and training hard, choosing a plant-based diet rich in mycoprotein (like Quorn) can help keep your insulin sensitivity stable. You don't need to worry about the metabolic downsides often associated with high-protein diets, as long as you match the calories and protein of an omnivorous diet.
Adhering to a hypercaloric, mycoprotein-rich, plant-based diet during high-volume resistance-training positively influences markers of cardiometabolic health compared to an isoenergetic and isonitrogenous omnivorous diet, without compromising micronutrient status.
Why this rating
Randomized controlled trial with isoenergetic and isonitrogenous controls, though sample size is small (n=22).
Source
A high-protein plant-based vs omnivorous diet modulates markers of cardiometabolic health without altering micronutrient status during resistance training
Ino van der Heijden et al. · The Journal of Nutritional Physiology · 2025
DOI 10.1016/j.jnphys.2025.100012
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