Macro partitioning
Consuming plant proteins in efficacious doses (typically larger than animal protein doses) over 8–12 weeks stimulates similar exercise training adaptations (strength, fat-free mass) as animal proteins.
You can build muscle and strength with plant protein just as well as animal protein. The key is dose: because plant proteins often have less leucine and lower digestibility, you need to eat more of them (e.g., 24-48g per serving) to get the same muscle-building signal as a smaller dose of whey. Ensure your total daily protein intake is high enough (around 1.6g/kg/day) and you will see similar results in strength and size.
multiple studies have indicated that a dose of plant protein that offers enough essential amino acids, especially leucine, consumed over 8–12 weeks can stimulate similar adaptations as seen with animal protein sources.
Why this rating
Based on multiple RCTs and meta-analyses cited in the review showing equivalence in strength and FFM gains.
Source
Plant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise?
Chad M. Kerksick et al. · Nutrients · 2021
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