Plant-Based Proteins Yield Same Gains

When people lift weights and consume enough protein, regardless of whether it comes from animal or plant sources, they gain similar amounts of muscle mass and strength. This finding was confirmed in a recent study published in Sports Medicine that pitted young men eating omnivorous diets against others eating entirely plant-based diets.

Brazilian and Canadian scientists decided to test the myth that people undertaking resistance training while sourcing all of their protein from plants gain less muscle mass and strength than those who consume animal products. The researchers assessed protein intakes in 19 young men who ate omnivorous diets and another 19 young men who ate entirely plant-based diets. In order to bring their protein intakes up to the recommended level of 1.6 g/kg/d, those eating animal products supplemented with whey protein and those eating only plants took soy protein. After 12 weeks of weight training while following their respective diets and protein supplement regimens, they measured changes in multiple measures of muscle mass and strength.

Both groups experienced significant gains in lean mass and strength, with no differences between groups for any variable they measured. These findings led author Stuart Phillips, a leading researcher in the field, to Tweet, “Plant-based diets get the job done when protein at or > 1.6 g/kg/d.” 

This study adds yet additional support to James Wilks’ quote in The Game Changers film: "And when it comes to gaining strength and muscle mass, research comparing animal and plant protein has shown that as long as the proper amount of protein is consumed, the source is irrelevant."

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