New Study Shows Plant Protein Can Build Muscle as Well as Whey

Worried that plant-based eating could stand in the way of you getting into shape and building muscle? Many people may feel this way, but there is no need to be wary of vegan protein sources. A study published in the scientific journal Sports Medicine concluded that plant-based protein consumption supplemented with soy can build the same muscle mass as animal-based foods.

The University of Sao Paulo’s Hamilton Roschel led the research study, analyzing how muscle development differed between people with vastly different dietary preferences. The study looked at 38 men with 19 being omnivores and 19 eating fully vegan. The participants underwent two weekly training sessions for three months while the scientists analyzed the changes in muscles building between the two populations.

Both the omnivores and vegans consumed 1.6 grams of protein per kilogram of body weight to properly examine the built muscle. The plant-based participants were given a soy-based protein supplement whereas the omnivores ate a whey protein supplement. After the three-month period, the researchers concluded 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 wrote.

The study aims to disprove the myth surrounding plant-based eating, where many people believe that cutting out meat and dairy effectively cuts out nutrients. While the study uses a soy supplement, there are plenty of vegan alternatives that will provide a healthy level of protein and simultaneously reduce the risk of diseases including cardiovascular issues. Animal-based protein like meat can be switched out for legumes and vegetables including asparagus and spinach, nuts, seeds, and other supplements.

Eating plant-based is also getting easier: One report predicts that alternative protein could make up 64 percent of the global protein market by 2050, completely surpassing the meat and dairy industries. As more research proves that plant-based eating can properly replace meat and dairy products, the plant-based industry is expanding at an accelerated rate, making plant protein widely available to consumers everywhere.

People have also started accepting plant-based foods as a legitimate and even preferred source of protein. A recent survey found that 61 percent of consumers would consider plant-based protein as a preferred protein. The survey organizers found that the majority of consumers associated protein with health and recognized the significant health benefits of cutting meat from their diets in favor of cleaner, plant-based foods.

So, Just How Much Plant-Protein?

The University of Sao Paulo (USP) study highlights how well plant-based protein can match up with whey protein – believed to be the prime protein source for building muscle. Several plant-based and plant-forward athletes including NFL Star Tom Brady and NBA Star Chris Paul have demonstrated that animal-based protein is not necessary for optimal performance, but now, it is clear just how effective plant protein can be.

"The great findings from the USP study help us to better understand the field of muscle research," Nutrition Scientist at IFF Barbara Peters said, commenting on the study. "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 showing the same muscle gains as whey protein, it does give us a little different message about this specific population."

Switching to a plant-based diet will provide enough protein to not only build muscle but optimize general health. Plant-based foods help reduce inflammation, increase recovery time, and minimize oxidative stress. The entire diet is beneficial to performance and has now proven to work just as well as whey consumption without the downfalls.

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.