The Claim

A daily intake of 45 grams of protein from a soy and pea blend, consumed in three doses with meals during 12 weeks of resistance training, increases whole-body lean mass by approximately 2.4 kg and vastus lateralis muscle cross-sectional area by 0.9 cm² in healthy young men.

Source: Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
68score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Cause and effect
1 study reviewed
In plain English

Healthy young men who consume 45 grams of soy and pea protein daily in three meals while doing resistance training for 12 weeks gain 2.4 kilograms of lean body mass and increase the size of their thigh muscle by 0.9 square centimeters.

See the scientific wording

A daily intake of 45 grams of protein from a soy and pea blend, consumed in three doses with meals during 12 weeks of resistance training, increases whole-body lean mass by approximately 2.4 kg and vastus lateralis muscle cross-sectional area by 0.9 cm² in healthy young men, demonstrating that plant-based protein can effectively support hypertrophy when distributed across meals and combined with adequate training.

Why this might work

When protein is eaten, leucine enters the bloodstream and turns on a cellular switch in muscle cells called mTORC1. This switch tells the cell to build more muscle proteins. When this happens after each meal and is paired with weight training, muscle fibers grow thicker and the body gains more lean mass over time.

Verified mechanismbased on 1 study

What the research says

1 study

  1. Study: Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial

    This study found that young men who took 45 grams of soy and pea protein each day, split into three meals, while lifting weights for 12 weeks, gained about 2.4 kg of muscle and thicker thigh muscles — just like the claim says. It also showed they did just as well as people who took whey protein.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

Fit Body Science verdict — we translate health claims into clear verdicts backed by peer-reviewed research.

Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.