Vegan Protein Is Just As Effective As Whey When It Comes To Muscle Growth, New Study Finds

The study debunks the misconception that it is difficult to gain muscle or strength while eating a plant-based diet.

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Vegan protein is just as effective as whey for building muscle, according to a new study published in the scientific journal Sports Medicine.

The research study, from the University of São Paulo in Brazil, surveyed 38 men around 25 years of age. There was a 50/50 split between omnivores and vegans, and the participants took part in supervised weight-training programs, which involved two weekly training sessions for a 3-month time period. During this time, their diets were adjusted to include 1.6g of protein per kilogram of body weight. The vegan participants were given a soy-based protein supplement while the omnivores ate a whey protein supplement. 

Scientists analyzed the changes between the two groups, concluding that there was no significant difference in whole muscle, muscle fiber, or muscle mass.

 “A high-protein, exclusively plant-based diet (plant-based whole foods plus soy protein isolate supplementation) is not different than a protein-matched mixed diet (mixed whole foods plus  whey protein supplementation) in supporting muscle strength and mass accrual, suggesting that protein source does not affect resistance training-induced adaptations in untrained young men consuming adequate amounts of protein,” the researchers said.

The study challenges the widespread belief that a plant-based diet hinders muscle growth and may instead persuade people to use vegan protein supplements opposed to whey when strength training. 

"The great findings from the USP study helps us to better understand in the field of muscle research," nutrition scientist Barbara Peters of IFF, which supplied the soy protein for the study, said in a statement, via Nutra Ingredients. "Until recently, whey protein was believed to be the optimal choice of protein. This new research from the university proves that soy protein supports the muscle just as well when supplemented with a plant-based diet."

"With a vegan group sowing the same muscle gains as whey protein, it does give us a little different message about this specific population," she continued. "With the promising results from this new study, it may encourage greater use in other categories such as dietary supplements and performance nutrition products with better-for-you options."

Although the study used a supplement, protein can be found in multiple plant-based foods, such as seitan, tofu, legumes, and quinoa.

What We Eat Matters: Veganism and Health

The science is clear that following a plant-based diet is associated with a lower risk of illnesses including heart disease, cancer, and other serious diseases. Rich in nutrients and significantly lower in saturated fat than animal products, a vegan diet can also boost your immune system, reduce inflammation, and help you maintain a healthy body weight. 

And, it’s our collective health at stake, too: the United Nations warns that global demand for meat consumption, and intensive animal farming, are among the seven major factors responsible for the increasing threat of new animal-to-human diseases, such as COVID-19, Ebola, and MERS.

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