Research

Macro partitioning

Acute ingestion of plant proteins generally stimulates Muscle Protein Synthesis (MPS) to a lesser extent than animal proteins when matched for protein mass, due to lower leucine content and digestibility.

If you eat a small amount of plant protein, it won't spike muscle building as much as whey. However, this doesn't mean it doesn't work; it just means you need to eat more of it to get the same 'signal' to build muscle.

GoodQualifiesHIGH confidence
these effects are likely to be less than or equal to what is observed following ingestion of comparable amounts of whey or casein protein.
Chad M. Kerksick et al. · Nutrients · 2021

Why this rating

Supported by multiple acute MPS studies cited.

Source

Plant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise?

Chad M. Kerksick et al. · Nutrients · 2021

narrative_reviewCited 39×
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