Research
Hormonal
Soy protein promotes gains in muscle mass and strength during resistance exercise training similarly to whey and other animal proteins, despite acute studies showing whey stimulates muscle protein synthesis more strongly.
If you are lifting weights, you do not need to buy whey protein. Soy protein works just as well for building muscle and strength over time. Focus on getting enough total protein from your diet, whether from soy, meat, or other sources.
GoodSupportsHIGH confidence
The results of a recently published meta-analysis that included nine clinical trials supports this conclusion in that it was found soy protein promotes gains in muscle mass and strength similarly to whey and other animal proteins (67).
Why this rating
Based on a meta-analysis of nine clinical trials, which is higher quality than single acute studies.
Source
The health effects of soy: A reference guide for health professionals
Mark Messina et al. · Frontiers in Nutrition · 2022
DOI 10.3389/fnut.2022.970364
narrative_reviewCited 61×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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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 →