The Claim
In resistance-trained adults, consumption of 48 grams per day of a plant-based protein blend produces equivalent changes in fat-free mass and fat mass over eight weeks of resistance training compared to consumption of 49 grams per day of whey protein.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Among adults who regularly do strength training, consuming 48 grams of plant-based protein daily results in the same changes in muscle and fat mass as consuming 49 grams of whey protein over eight weeks.
See the scientific wording
In resistance-trained adults, 48 grams per day of plant-based protein blend is not inferior to 49 grams per day of whey protein for supporting changes in fat-free mass or fat mass over eight weeks of resistance training, suggesting that plant protein can be an effective alternative when consumed in adequate amounts.
When a person eats enough plant-based protein every day, their muscles get all the essential building blocks they need to grow and repair, just like when they eat whey protein. The body uses these building blocks to make new muscle proteins faster than it breaks them down, leading to more muscle mass over time.
What the research says
1 studyWhen people who already lift weights took either plant protein or whey protein every day for 8 weeks, both groups gained the same amount of muscle and lost the same amount of fat. So plant protein works just as well as whey if you take enough of it.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.