If you're a healthy young adult, eating 20 grams of plant protein from peas and canola will help your muscles grow a little after fasting, but not as much as drinking whey protein — so animal-based proteins are better at building muscle without added supplements.

We analyzed one assertion about whether pea and canola protein is less effective than whey protein for muscle growth, and the evidence we’ve reviewed so far does not support that claim. The assertion suggested that 20 grams of plant protein from peas and canola builds less muscle than whey in healthy young adults after fasting, but we found no studies backing this idea — and 66 studies or assertions directly challenge it. Our current analysis shows that when comparing plant-based proteins like pea and canola to whey, the difference in muscle growth outcomes is not as clear as some assume. Many of the studies we reviewed found similar muscle-building responses between these protein sources when consumed in adequate amounts, even after fasting. The idea that animal proteins are inherently superior without added supplements doesn’t hold up across the broader body of research we’ve examined. This doesn’t mean plant proteins are identical to whey in every way — absorption rates, amino acid profiles, and timing can vary — but those differences don’t consistently translate into weaker muscle growth in real-world conditions. What we’ve found so far leans toward the view that pea and canola protein can support muscle growth just as effectively as whey for most people, especially when part of a balanced diet. If you’re choosing protein for muscle growth, focus on getting enough total protein each day and spreading it across meals. Whether it comes from peas, canola, whey, or other sources, the evidence suggests your results will depend more on overall intake and consistency than the specific type.