About this Resource
With the increasing popularity of plant-based diets, there is widespread confusion around whether protein derived from plants is less effective for stimulating muscle growth than protein derived from animal sources. In general, animal proteins have a higher protein quality score, but evidence suggests this may be of less importance as overall protein intake rises.
Grounded in the Research
“Plant proteins, when provided as part of daily protein intake that meets daily needs, can lead to comparable improvements in strength and body composition outcomes when compared to animal proteins.”
Excerpt from: Kerksick, C. M., Jagim, A., Hagele, A., & Jäger, R. (2021). Plant proteins and exercise: what role can plant proteins have in promoting adaptations to exercise?. Nutrients, 13(6), 1962.
References
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[7] Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. https://doi.org/10.1136/bjsports-2017-097608
[8] Monteyne, A. J., Coelho, M. O., Porter, C., Abdelrahman, D. R., Jameson, T. S., Jackman, S. R., … & Wall, B. T. (2020). Mycoprotein ingestion stimulates protein synthesis rates to a greater extent than milk protein in rested and exercised skeletal muscle of healthy young men: a randomized controlled trial. The American Journal of Clinical Nutrition, 112(2), 318-333. https://doi.org/10.1093/ajcn/nqaa092
[9] Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12, 1-9. https://doi.org/10.1186/s12970-014-0064-5
[10] Kerksick, C. M., Jagim, A., Hagele, A., & Jäger, R. (2021). Plant proteins and exercise: what role can plant proteins have in promoting adaptations to exercise?. Nutrients, 13(6), 1962. https://doi.org/10.3390/nu13061962
[11] Adhikari, S., Schop, M., de Boer, I. J., & Huppertz, T. (2022). Protein quality in perspective: a review of protein quality metrics and their applications. Nutrients, 14(5), 947. https://doi.org/10.3390/nu14050947
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[13] Lim, M. T., Pan, B. J., Toh, D. W. K., Sutanto, C. N., & Kim, J. E. (2021). Animal protein versus plant protein in supporting lean mass and muscle strength: a systematic review and meta-analysis of randomized controlled trials. Nutrients, 13(2), 661. https://doi.org/10.3390/nu13020661
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