Plant proteins are as effective as whey proteins for improving body composition, strength, power, and aerobic performance, provided that total protein intake is sufficient.

noli's read

Stuart Phillips, a recognized researcher in exercise physiology, highlights a robust conclusion of modern nutritional science here. Current research, including meta-analyses (e.g., Journal of the International Society of Sports Nutrition), confirms that when the total amount of protein is adequate, the source (animal vs. plant) matters little for hypertrophy and strength gains. The crucial point that Phillips reiterates is the necessity of reaching a sufficient overall protein intake, as plant proteins are sometimes less rich in certain essential amino acids like leucine, which may require higher consumption or the complementarity of sources. The idea that whey is intrinsically 'superior' is therefore an oversimplification once quantitative requirements are met. There is no evidence that animal sources are indispensable for performance in healthy individuals. This advice is based on solid randomized controlled trials (RCTs) that show metabolic equivalence under these conditions.

the sources

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