Are you worried that a plant-based diet may prevent you from getting in shape and building muscle? Fear not, as research has shown that vegan protein sources can be just as effective as animal-based proteins when it comes to developing muscle mass. A study published in the scientific journal Sports Medicine concluded that the consumption of plant-based proteins supplemented with soy can develop the same muscle mass as animal foods. If you're switching to a plant-based diet, it's important to find a high-quality plant-based protein powder to replace your daily whey protein or casein shake. Depending on your needs, you may prefer to use animal-based whey protein powder or plant-based powder.
During the training program, participants consumed 1.6 grams of protein per kilogram of body weight, vegans consumed a soy protein supplement, and omnivores consumed a whey protein supplement. Rather than relying solely on protein powder, it's best to get most of your protein from whole-food sources such as chicken, fish, tofu, eggs, or legumes. Protein powder can be used as a supplement if you need additional protein. It can help you lose weight by promoting feelings of fullness and preserving muscle mass. People who get most (or all) of their protein from plants may need to consume a little more protein than those who follow an omnivorous diet. The study by the University of São Paulo (USP) highlights how well plant-based proteins can match whey protein, which is believed to be the main source of protein for building muscle.
It doesn't matter if an athlete plans to be 100 percent vegan or if they simply want to avoid animal protein sources, such as whey protein. Studies have shown that whey and plant-based protein powders are equally effective in promoting muscle hypertrophy or muscle growth, as long as they contain similar amounts of protein and BCAAs per serving (7, 8, 9). So if you're looking for an alternative to whey protein, vegan proteins are a great option.