Plant-based diets are just as effective as an omnivorous diet for supporting resistance training adaptations, provided that protein intake is maintained at at least 1.6 g/kg per day.

noli's read

This claim is supported by an interventional study (RCT) published in 'Sports Medicine', led by Hevia-Larraín et al., which compared vegans and omnivores on a strength training program. The research confirms that, when total protein quantity is equivalent and sufficient (≥ 1.6 g/kg/d), the protein source (plant vs. animal) does not significantly influence gains in muscle mass or strength. The crucial point is protein quality and the distribution of amino acids, particularly leucine, which may be less dense in plants. The advice is scientifically robust, although in practice, reaching this quota with plant-based sources requires more rigorous nutritional planning to ensure a complete amino acid profile. There is no exaggeration here; the creator faithfully reports the conclusions of current literature on the subject.

the sources

No named source held this one up — that absence is part of the verdict.