WHICH IS BETTER FOR MUSCLES? PLANT OR ANIMAL PROTEIN?
PLANT OR ANIMAL PROTEIN FOR MUSCLES?
Which Protein Is Best for Muscle Growth? Here’s What You Need to Know
Protein is having a major moment—and it’s not just a fitness fad. Whether you're trying to bulk up, stay strong as you age, or simply feel your best, protein is essential. But with so many options out there—especially the debate between animal and plant-based sources—it’s easy to feel overwhelmed.
Let’s break it down.
Why Protein Matters for Muscle
Muscle growth doesn’t happen without protein. Every time you work out or go about your daily life, your muscles go through wear and tear. Protein helps repair and rebuild those tissues through a process called muscle protein synthesis (MPS).
Think of MPS as your body’s internal construction crew—it turns the amino acids from protein into new muscle fibers. It’s also crucial for maintaining lean mass, adapting to workouts, healing from injuries, and fighting muscle loss as we age.
“Muscle protein synthesis supports lean body mass, exercise adaptation, injury recovery, and helps prevent age-related muscle loss.”
– Jessica G. Anderson, MS, RDN
How Much Protein Do You Actually Need?
Your ideal protein intake depends on several factors like age, activity level, and fitness goals. Here’s a quick guide:
General Adults (18+):
Minimum of 0.8 grams per kilogram (or ~0.36 grams per pound) of bodyweight per day. This supports basic health—not necessarily muscle growth.Older Adults (65+):
Aim for 1.0–1.2 g/kg, which equals about 0.45–0.55 grams per pound of bodyweight per day to help prevent age-related muscle loss.Athletes or Active Individuals:
You’ll need more—1.4–2.0 g/kg, or about 0.64–0.91 grams per pound of bodyweight per day to support recovery and muscle building.
Animal vs. Plant Protein: What’s Better for Muscle Growth?
Animal proteins (like meat, eggs, dairy, fish, whey, and casein) have the edge when it comes to building muscle. They’re called complete proteins, meaning they contain all nine essential amino acids your body can’t make on its own. They’re also naturally high in leucine, a key amino acid that drives MPS.
Plant proteins (like beans, lentils, nuts, oats, and rice), on the other hand, are mostly incomplete, meaning they’re missing one or more essential amino acids. They’re also lower in leucine, which may reduce their effectiveness for muscle building—unless you’re strategic.
“Plant proteins can still support muscle growth, but they usually require larger doses or combinations to match animal protein.”
– Stuart M. Phillips, PhD
Can You Build Muscle with Plant Protein?
Absolutely—but it takes a little more planning.
Some plant foods are complete proteins, like:
Soy products
Quinoa
Chia seeds
Hemp seeds
You can also create complete proteins by combining plant sources—like rice and beans, or hummus and whole wheat bread. Research shows that well-formulated plant-based blends can promote similar muscle growth to whey protein.
“A diet high in incomplete proteins may slow muscle growth unless foods are combined to create a complete amino acid profile.”
– Jessica G. Anderson, MS, RDN
Tips for Plant-Based Eaters:
Combine different plant protein sources throughout the day
Focus on eating more complete plant proteins
Set a slightly higher protein goal to make up for lower bioavailability
The Takeaway
When it comes to building and maintaining muscle, total protein intake matters more than the source. But quality still counts—especially if you’re older, highly active, or following a vegan or vegetarian diet.
Aim to include complete proteins whenever possible, or combine plant sources to fill in the gaps. Spread your intake throughout the day, and consider working with a registered dietitian to fine-tune your plan for your specific goals.
Your muscles will thank you.
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