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 young guys who don't usually lift weights eat about 1.6 grams of protein per kilo of body weight every day—whether from plant-based foods and soy protein or from regular mixed diets with whey—they can get noticeably stronger in their legs after 12 weeks of weight training.

If you lift weights and eat lots of protein, you’ll likely build more muscle and get stronger than if you just do one or the other—because together, they work better than alone.

If guys who already lift weights drink a 20g protein shake after working out for 9 weeks, they’ll gain more muscle and get stronger—even if the protein is a mix of fast- and slow-digesting types.

Older guys between 60 and 75 who aren't very active can get a lot stronger in just 12 weeks by lifting weights twice a week—even if they don’t take extra protein right after workouts or before bed, as long as they’re already eating enough protein overall.

If you're a young guy who already trains regularly and you spread your protein across either three or five meals a day — as long as the total protein is the same — you'll likely gain about the same amount of muscle and strength either way.