Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Vegetable protein is widely used as an athletic and exercise aid, and its use is supported by a growing body of scientific evidence. Plant-based proteins such as soy, pea, rice, and hemp provide essential amino acids necessary for muscle protein synthesis, recovery, and adaptation to exercise. Numerous studies have shown that plant-based proteins can be effective for supporting muscle growth and repair, particularly when consumed in adequate amounts and combined with resistance training.

For example, research comparing soy protein to whey protein has found comparable effects on muscle mass and strength gains in both young and older adults. A 2018 systematic review and meta-analysis in Sports Medicine concluded that plant proteins can support muscle mass and strength increases similarly to animal proteins, provided total protein intake and essential amino acid content are sufficient. Additionally, plant-based proteins are often lower in saturated fat and cholesterol, making them appealing for athletes seeking heart-healthy options.

However, some plant proteins are lower in certain essential amino acids (such as lysine or methionine), so athletes are often advised to consume a variety of plant protein sources to ensure a complete amino acid profile. Overall, the scientific evidence supports the use of vegetable protein for athletic performance, recovery, and muscle maintenance, especially when intake is sufficient and proteins are combined wisely.

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