Plant vs. animal protein: which is better for muscle growth?

Animal or vegetable protein: what really matters for muscle growth?

According to new research from 2024 , animal protein helps a little more in building muscle than plant protein, especially in younger people. But the most important thing isn't where the protein comes from.

It matters much more how much protein you eat overall and how good it is.

Even athletes who don't eat meat or dairy can get great results. All they have to do is combine different plant sources and supplement with quality proteins such as soy, peas or blends of these. So it's not about what you can't do. It's about setting your diet smartly so that your body has everything it needs to grow.

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Publication on PubMed: Effect of Plant Versus Animal Protein on Muscle Mass, Strength ...

• Study Aim: To compare the effects of animal and plant protein on muscle mass and strength through randomized controlled trials (RCTs).
• Methods: analysis of 43 RCTs, of which 30 were included in the meta-analysis. Studies included both younger (< 60 years) and older adults (≥ 60 years).
• Main conclusions:
• Plant protein led to slightly lower muscle mass than animal protein - overall effect size SMD = -0.20 (95% CI: -0.37 to -0.03), statistically significant (P = 0.02). The effect was more pronounced in younger adults (SMD = -0.20), whereas it was non-significant in older adults (SMD = -0.05).
• There was no significant difference between soy and milk proteins (SMD = -0.02, P = 0.80). The difference was in comparison to non-soy plant proteins (e.g. rice, chia, oats, potato), where animal protein was the winner (SMD = -0.58).
The difference did not relate to muscle strength or physical performance - these parameters did not differ between groups.

Summary of key points:

• Animal proteins (especially highly bioactive ones like milk, eggs) promote slightly better muscle growth than most other plant sources.
• The difference is small and significant especially for younger adults. For the elderly, this comparison is not statistically significant.
• Soy is fully competitive with milk proteins in terms of muscle.
• The weakest in this respect were other plant proteins outside soy - here animal protein has the advantage.
• And crucially: the effect on strength and power is nil - the same strength applies for both plant and animal protein.

Source: Nutrition Reviews, 2024 (PMID: 39813010)