How good are plant proteins for muscle building?

Are you hitting the gym hard for strength training to gain muscle? Then, you probably know how crucial it is to get enough proteins. Many still believe animal proteins are the best, but fortunately, it's increasingly recognized that plant-based products work just as well. Recent research supports this, and we're here to tell you more about it.

Why are proteins essential for muscle mass?

Here's the deal: after (intense) training, your body needs to recover, as indicated by the muscle soreness you feel. To facilitate this recovery, your body breaks down proteins. But, of course, you need to supply enough proteins for this process. For strength trainers, around 1.8 grams of protein per kg of body weight per day is recommended, whereas non-athletes typically need 0.8 grams.

Research: Protein source doesn't matter

The notion that you need to mainly consume animal products to get enough protein has long been debunked. However, there has been ongoing debate about the type of protein source. The belief in the sports and nutrition world was that proteins from animal sources are better for muscle building than plant-based proteins.

There are now thousands of examples of athletes proving otherwise, and a new study, published in July 2021, shows that the source doesn't matter (1):

• During the study, 19 vegans and 19 omnivores were followed over a period of 12 weeks. 
• They all consumed 1.6 grams of protein per kilogram of body weight per day and trained twice a week. 
• Vegans took a plant-based protein supplement, and omnivores took an animal-based whey protein supplement. 

Before the study, researchers took baseline measurements of the participants' legs. At the end of the research period, they conducted another measurement. Here are the results::

• Both groups gained an average of 1.2 kilograms of leg muscle.
• The rectus femoris (thigh muscle) had increased by an average of 1 cm in vegans. In omnivores, it increased by 0.9 cm.
• The vastus lateralis (another thigh muscle) grew by an average of 2.8 cm in omnivores and 2.2 centimeters in vegans.

The researchers concluded that, concerning muscle growth, there is no significant difference between consuming an animal or plant-based protein source.

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