Can Plant Protein Build Muscle as Well as Animal Protein?

Can Plant Protein Build Muscle as Well as Animal Protein?

The answer to this is yes, plant proteins can build muscle as well as animal proteins. Plant proteins may require that you consume a variety of protein sources to get the full spectrum of essential amino acids. In a vegan diet, you can get the full spectrum of essential amino acids by consuming a variety of plant-based protein sources, such as nuts, seeds, legumes, and soy and grain-based food products. Additionally, you can supplement with a vegan or vegetarian-friendly protein powder such as Plant Powered Gen’s Lush Chocolate protein powder as a way to ensure you’re getting all the essential amino acids your body needs.

How much plant protein do I need to eat to build muscle?

The precise amount of protein needed to build muscle varies from person to person. Generally, the recommended daily amount of protein for healthy adults is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For those seeking to build muscle, the American Dietetic Association recommends 1.2 to 1.7 grams of protein per kilogram of body weight, or 0.5 to 0.8 grams per pound, which may be slightly higher than the amount typically recommended for healthy adults.

While some studies show that plant protein and animal protein appear to benefit muscle health equally, some plant proteins contain phytochemicals that can have additional health benefits.

So what are phytochemicals and are they found in animal protein?

Phytochemicals are naturally occurring chemicals found in plant-based foods. They may have health benefits when included as part of a healthy diet, although it is important to note that research on their effects is ongoing. Phytochemicals are generally categorized as compounds such as antioxidants, polyphenols, and flavonoids. They are thought to help promote health by improving digestion, reducing inflammation, and protecting against certain diseases such as cancer.

Will it take longer to bulk up with plant protein as opposed to animal protein?

It generally requires similar amounts of time to build muscle with both plant and animal proteins, but it may take more careful attention to diet and nutrition when using plant proteins in order to reach the same level of muscle mass. This means that for plant proteins to be equal to animal proteins in meeting protein needs for muscle mass, a person will need to consume more of them, and with more carefully calculated combinations, to help ensure all the essential amino acids are present in proper proportions.

When it comes to other benefits—like, living longer or losing weight—some studies have suggested that plant-based protein may have a bit of an edge.

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