Animal vs. plant protein for muscle hypertrophy and strength: a meta-analysis
Lim MT, et al.
Evidence is still building up
Summary
A meta-analysis of RCTs comparing plant-based proteins (soy, pea) to animal proteins (whey, casein, meat) on muscle hypertrophy and strength. When equivalent protein amounts were consumed, differences in hypertrophy and strength gains were small and often statistically non-significant. However, plant proteins have inferior essential amino acid profiles, requiring higher intake or multi-source combinations.
Key findings
- 1
When equal amounts of plant vs. animal protein are consumed, differences in hypertrophy and strength are often non-significant
- 2
Plant proteins are lower in leucine and lysine, requiring higher intake (approximately 1.2–1.5× animal protein)
- 3
Soy protein has the best amino acid profile among plant proteins, producing effects closest to animal protein
- 4
Combining multiple plant protein sources can complement amino acid profiles
Related supplements
PR
Soy ProteinView in official storeHelps meet total daily protein intake (research recommends 1.6–2.2 g/kg body weight)
The links below include affiliate links (PR).
Related research
Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)
British Journal of Sports Medicine, 2018
A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.
Dose-response relationship between leucine intake and muscle protein synthesis
American Journal of Clinical Nutrition, 2009
Young men were given varying protein doses (0–40 g) after resistance exercise and MPS was measured. Maximal stimulation was achieved at 10–20 g; 40 g showed excess amino acid oxidation, establishing a dose-response relationship.
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
Journal of Applied Physiology, 2009
ホエイ（加水分解）・カゼイン・ソイプロテインを摂取した後の安静時・運動後の筋タンパク質合成（MPS）を比較したRCT。ホエイは急速吸収・高ロイシン含量によりカゼイン・ソイより運動後MPSを有意に高めた。カゼインは吸収が遅く夜間の徐放性補給に適している。ソイはホエイとカゼインの中間的な特性を示した。
Last checked: