Plant-based proteins are not inferior to animal proteins for supporting muscle mass and promoting muscle gain.

noli's read

Stuart Phillips, a recognized researcher in muscle physiology, highlights a reality validated by current scientific literature. Meta-analyses and randomized controlled trials (RCTs) show that given an equivalent total intake of protein and essential amino acids, the source (animal or plant) matters little for hypertrophy. It is true that some plant proteins have a less optimal amino acid profile or slightly lower digestibility, but these differences are easily compensated for by slightly increasing the total quantity or diversifying sources, as confirmed by several studies published in journals such as 'Sports Medicine'. The idea that it is impossible to build muscle with plants is therefore contradicted by the data. The crucial point for progress remains total daily protein intake and resistance training, rather than the intrinsic superiority of a specific protein source. The analysis is therefore solid, although in practice, it requires particular attention to the variety of plant sources to guarantee a complete intake of amino acids.

the sources

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