Plant and animal protein built identical muscle and strength in men lifting weights for 12 weeks — soy matched whey exactly, even when total protein intake was held constant. https://s.fitbodyscience.com/p8Ph5E
Very strong evidence
Multiple randomized or controlled trials back these claims.
Plant and animal protein built muscle just as well in men who lifted weights.
The study linked in the post found that men who took either plant-based or whey protein while lifting weights for 12 weeks ended up with the same gains in muscle and strength. Other research backs this up, showing no meaningful difference between the two types when people get enough protein overall. It’s not about whether the protein comes from a bean or a cow—it’s about getting enough of it and showing up for the workouts. This doesn’t mean plant and animal proteins are identical in every way, just that for building muscle in this context, they delivered the same results.
If you're lifting weights, your protein source—plant or animal—doesn’t seem to matter as long as you’re getting enough.
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Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.