Macro partitioning
Plant-based protein sources can stimulate muscle protein synthesis (MPS) and support muscle mass gains comparable to animal proteins when consumed in sufficient quantities, combined to optimize amino acid profiles, and processed to enhance bioavailability.
To build muscle on a plant-based diet, focus on variety and volume. Combine different plant proteins (like beans and rice) in meals to ensure you get all essential amino acids. You may need to eat slightly more total protein (aim for 1.4-2.0 g/kg/day if active) or larger portions of specific proteins (like pea or soy) to hit the leucine threshold needed to trigger muscle growth, similar to how you would with animal proteins.
Current evidence shows that plant proteins can stimulate MPS, as can whole foods, especially when combining food groups, increasing portion sizes, and optimizing amino acid bioavailability through processing or common preparation methods.
Why this rating
Based on a narrative review citing multiple clinical trials and meta-analyses.
Source
Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review
Sarah Nichele et al. · Applied Physiology Nutrition and Metabolism · 2022
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