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Strong Support

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 about the same.

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Pro
0
Against

Evidence from Studies

Supporting (4)

74

Community contributions welcome

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No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial

Randomized Controlled Trial
Human
2020 May 29

The study found that soy and whey protein worked equally well for building muscle when people did the same workouts and got the same amount of key nutrients.

60

High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores

Cohort Study
Human
2021 Jun

The study found that people who ate only plant protein (like soy) gained just as much muscle as those who ate animal protein, as long as they ate the same amount of protein and did the same workouts.

45

Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?

Randomized Controlled Trial
Human
2017 Oct

The study found that it didn't matter if the protein was fast-digesting or slow-digesting; people gained the same amount of muscle and strength as long as they did resistance training.

38

Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins?

Randomized Controlled Trial
Human
2017 Oct

The study found that whether people drank fast- or slow-digesting protein after workouts, they gained the same amount of muscle over time, as long as they ate the same total protein and trained equally.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Similar Assertions

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.

60
0
73%

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 absorbs the amino acids differently.

45
0
72%

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.

38
0
72%

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

0
1
72%

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.

1
0
71%

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