Can plant proteins build muscle like animal proteins?
The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Plant proteins aren’t as good at building muscle as animal proteins because they don’t have as many of the important building blocks (amino acids) and your body doesn’t absorb them as well. But you can fix this by eating more plant protein or mixing it with some animal protein.
Surprising Findings
60 grams of wheat protein can match the muscle-building effect of high-quality whey.
Whey is considered the gold standard for muscle growth, so plant proteins matching it—even at high doses—is unexpected and empowering for plant-based diets.
Practical Takeaways
Eat 50–60g of plant protein per meal if you're older or plant-based and want to maintain muscle.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Plant proteins aren’t as good at building muscle as animal proteins because they don’t have as many of the important building blocks (amino acids) and your body doesn’t absorb them as well. But you can fix this by eating more plant protein or mixing it with some animal protein.
Surprising Findings
60 grams of wheat protein can match the muscle-building effect of high-quality whey.
Whey is considered the gold standard for muscle growth, so plant proteins matching it—even at high doses—is unexpected and empowering for plant-based diets.
Practical Takeaways
Eat 50–60g of plant protein per meal if you're older or plant-based and want to maintain muscle.
Publication
Journal
Nutrients
Year
2019
Authors
I. Berrazaga, V. Micard, M. Gueugneau, S. Walrand
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Claims (2)
Plant proteins might not help older people build or keep muscle as well as animal proteins because they're harder to digest and don't have as much of the important building blocks muscles need.
Eating more plant protein—like 60 grams of wheat protein in one meal—might help older adults build muscle just as well as smaller amounts of animal protein, like whey, even though plant proteins aren't as easily used by the body.