Does whey protein build muscle better than leucine-fortified pea and canola protein?

Whey protein caused a stronger rise in insulin, a hormone involved in how the body uses sugar and nutrients. But since muscle growth was about the same despite this difference, it’s possible that insulin spikes aren’t the main driver of muscle gains after protein intake ¹. This doesn’t mean insulin doesn’t play any role—it just means, based on what we’ve seen so far, it might not be the key factor separating these two proteins in terms of muscle outcomes.

We only reviewed one assertion, and it focused on a specific group: young, healthy individuals. We don’t yet know if these results apply to older adults, people with different activity levels, or those with health conditions. We also don’t have data on long-term effects, different doses, or how these proteins affect recovery or strength gains beyond muscle size.

What we’ve found so far is that, under these specific conditions, both proteins appear to support muscle growth similarly. That doesn’t mean one is better or worse—it just means, for now, the added leucine in the plant-based blend may help it match whey’s effect. For someone choosing between them, this could mean plant-based options with added leucine are a viable alternative if you’re avoiding dairy or prefer plant foods.