If you eat the same amount of protein and lift weights the same way, it doesn’t matter whether your protein is fast- or slow-digesting—even if it’s from plants like soy—your muscle gains will be...

If young guys who don’t work out much eat a plant-based or meat-based diet with the same amount of protein and lift weights for 12 weeks, they’ll gain about the same amount of leg muscle and strength.

If you're a guy who lifts weights, drinking a protein shake after your workout with different mixes of fast- and slow-digesting milk proteins — like whey and casein — gives you about the same muscle and strength gains, even if your body processes the amino acids differently.

Eating larger amounts of plant protein, like wheat, can build muscle just as effectively as eating animal proteins like whey.

Eating more plant protein—like 60 grams of wheat protein in one meal—might help older adults build muscle just as well as smaller amounts of animal protein, like whey, even though plant proteins aren't as easily used by the body.

Plant proteins like soy and wheat don’t help build muscle as much right after eating compared to animal proteins like whey or milk, especially in older people when they're not exercising.