Research
Cellular
There was no significant effect of whey or soy alone on LBM change.
Neither whey nor soy protein alone is effective for increasing LBM.
StrongRefutesmedium confidence
There was no significant effect of whey or soy alone (n = 5) on LBM change and no differences between groups.
Why this rating
Based on the meta-analysis design involving multiple studies.
Source
No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise
Mark Messina et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2018
DOI 10.1123/ijsnem.2018-0071
Meta-analysisCited 114×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.Strong
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 →