Plant protein powder as a supplement may be just as effective
The war rages on. Animal protein vs plant protein: what’s the difference, and which is better? No matter how much research is done, people will argue. Like all arguments, there’s a lot of nuance that is ignored. While natural plant-based protein is generally subpar, a quality plant-based protein powder optimized with higher EAAs and leucine can be a viable option. Here’s what new research shows.
Key Points To Know!
When EAAs and total protein are equal, the protein source isn’t as important.
Amino acids are the primary driver of muscle protein synthesis.
Most natural plant proteins are of lower quality than animal proteins.
Vegan diets likely need a quality protein supplement to match an omnivore diet.
The Study: Which Is Better For Muscle Growth, Animal Or Plant Protein Supplement?
In 2025, a group of researchers sought to build on research showing that plant-based diets can produce muscle adaptations similar to those from animal protein.
Specifically, their study examined the use of a protein supplement in conjunction with normal, omnivore diets.
Their research was another part of the ongoing debate between which is better for muscle growth: plant-based or animal protein (Check out this article for a full breakdown!)
Here is a quick synopsis of their study, then we’ll discuss it after.
Study Design
1. The 42 participants were divided into two groups: a plant protein (soy and pea) supplement group and an animal (whey) supplement group.
2. Both groups consumed a total of 45g of protein from their supplementary source. This came from 3 servings of 15g.
3. Both groups continued eating their normal omnivore diet
4. Both groups then followed a similar 12-week linear progressive training program
Results
Both groups saw similar gains in muscle mass and lower-body strength.
Is Plant Protein Equal To Animal Protein?
Key Points To Consider
Both groups still consumed their normal omnivore diet.
Total protein intake was bumped up to 1.6g-1.8g/kg.
Supplemental plant protein was from a protein powder, not natural.
Supplemental protein intake only accounted for around ⅓ of total protein intake.
No, not exactly.
This is where nuance is needed, with a deeper look at the actual study and how it applies to real life.
Taken at face value, and even how the authors frame the study, it’s easy for a general audience to conclude; ‘Plant protein is just as good as animal protein”.
However, this article doesn’t show this. Here are four key points.
1. The Plant Group Still Ate An Omnivore Diet
While the plant group supplemented with plant-based protein, they still consumed their usual omnivorous diet.
Specifics aren’t provided, but we can assume they ate a high amount of animal protein. This means they consumed a significant amount of high-quality protein with sufficient EAAs and Leucine.
“Young, healthy, and recreationally active participants consuming an omnivorous diet… participants were constantly recommended to maintain their habitual dietary intake.”
2. The Plant Group Likely Had Little Natural Plant Protein
The plant group consumed 130-140g total protein, including 45g of plant protein supplement.
Since most omnivores get a significant amount of protein from animal sources, it’s safe to say they likely ate little natural plant-based protein.
3. Most Natural Plant Protein Is Low In EAAs and Leucine
One of the biggest differences between plant and animal proteins is their amino acid profiles.
Animal protein is high in all the essential amino acids, including leucine, while most plants are not. This is a problem as EAAs and leucine are the primary drivers of muscle growth (Stokes et al, 2018).
So again, this comes down to the fact that the study was not comparing natural protein sources.
4. Eating 1.8g/kg Of Plant Protein Naturally Is Very Difficult
Traditional bodybuilding guidelines recommend eating higher amounts of protein to maximize hypertrophy 1.8-2.2g/kg (Jäger et al, 2017).
Putting the amino acid profile aside, it is very difficult to naturally eat these higher amounts from plant sources. This is why it’s common to see vegans claim you don’t need to eat so much,
While many omnivores also get their protein from powders or processed foods, it’s largely done for economic or convenience reasons. However, it’s very easy if you want to.
3 Lessons On Protein: What This Study Really Shows
Key Points To Know!
Muscle protein synthesis ultimately relies on sufficient amounts of quality amino acids
Vegans can build muscle, but will greatly benefit from including a protein powder supplement
Non-vegans can benefit from a plant-based protein powder
All that being said, this study still has plenty of value. It in fact does. Here are 3 lessons we can learn about protein.
Amino Acids, Not Source, Drive Muscle Protein Synthesis
Muscle tissue responds to EAAs, especially leucine, as the key stimulus for muscle protein synthesis (MPS) (Plotkin et. al, 2021)
If two proteins deliver the same EAA and leucine dose, the muscles have the same building blocks. This is consistent with mechanistic research showing:
Leucine content strongly predicts MPS response.
When leucine is matched, many plant proteins elicit anabolic responses similar to those of whey.
Muscles don’t “care” about source; they care about amino acid availability and signalling. The question is whether the source can deliver the same amount of high-quality amino acid profiles.
You Can Build Muscle With Vegan Protein (But Probably Need Supplementation)
Since your body ultimately cares about amino acids, it is definitely possible to build plenty of muscle on a vegan diet. However, it probably won’t be from all-natural sources.
Unlike meat-eaters who take protein shakes out of convenience, it’s likely more of a necessity for vegans. There’s nothing wrong with this as long as it’s framed correctly.
Plant Protein Powder Is A Viable Option For Non-Vegans
You don’t need to be a vegan to use plant-based protein powders. Some lifters may find issues with animal-based protein powders.
Gastric issues
Taste
Texture
Whatever the reason, if you’ve had issues with finding an animal protein powder, you could try a quality plant-based protein powder.
FAQ
What Is Leucine?
Leucine is one of your 9 essential amino acids and the key stimulus for muscle protein synthesis (MPS) (Plotkin et. al, 2021)
What Are EAAs And BCAAs?
EAA stands for “Essential Amino Acids”. These are nine amino acids that you must consume through your diet as your body can not synthesize them internally (Hoffer, 2016).
Of these nine EAAs, three of them are known as your BCAAs, Branched-Chain Amino Acids: Leucine, Isoleucine, and Valine. The BCAAs play the largest role in triggering muscle protein synthesis, with leucine being most important.
Protein → 20 Amino Acids → 9 Essential Amino Acids → 3 Branch-Chained Amino Acids
What’s Better For Muscle Growth: EAAs or BCAAs?
EAAs are generally believed to be the superior supplement. Although your BCAAs are most essential for MPS, research suggests all nine amino acids are required for optimal stimuli.
What Is The Best Plant-Based Protein?
Similar to animal protein, different individuals have different answers. However, here are two common protein powders;
Rice and Pea Blend- Believed to be on par with whey protein powder.
Soy- One of the few plant-based complete proteins.
What Are Complete Vs. Incomplete Proteins?
A complete protein is a protein source with sufficient amounts of all nine essential amino acids. An incomplete protein is a protein source that is either missing an essential amino acid or is lacking a sufficient amount (Arentson-Lantz et. al, 2021)
Animal Vs. Plant Protein: Final Say
Many of these studies make it difficult to discuss the topic as they use processed versions of the protein. Naturally, plant-based proteins lack the quality amino acid profile of animal proteins. However, using modern technology and machines, companies can extract and optimize the protein to produce supplements with higher EAA and leucine content than one would find naturally.
If a vegan protein powder depends on being manipulated to match animal protein, it begs the question of whether it’s even “real plant protein”. Regardless, we’re all eating processed foods these days, including protein powder. If this makes it easier for vegans to meet their protein requirements while adhering to their values, it’s a plus. It can also possibly provide more options for omnivores.
References
Arentson-Lantz, E., Von Ruff, Z., Harvey, M., Wacher, A., & Paddon-Jones, D. (2021). A Moderate Serving of a Lower-Quality, Incomplete Protein Does Not Stimulate Skeletal Muscle Protein Synthesis. Current Developments in Nutrition, 5(Suppl 2), 487. https://doi.org/10.1093/cdn/nzab041_002
Hoffer, L.J. (2016), Human Protein and Amino Acid Requirements. Journal of Parenteral and Enteral Nutrition, 40: 460-474. https://doi.org/10.1177/0148607115624084
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8
Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Dec 15, 2025, from https://doi.org/10.1123/ijsnem.2020-0356
Santini, M. H., Erwig Leitão, A., Mazzolani, B. C., Smaira, F. I., de Souza, M. S. C., Santamaria, A., Gualano, B., & Roschel, H. (2025). Similar effects between animal-based and plant-based protein blend as complementary dietary protein on muscle adaptations to resistance training: findings from a randomized clinical trial. Journal of the International Society of Sports Nutrition, 22(1), 2568047. https://doi.org/10.1080/15502783.2025.2568047
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
