The Summary
Researchers conducted a systematic review and meta-analysis of five studies evaluating how plant-based proteins compare to whey protein in untrained adults (ages 18 to 59) starting resistance training. Body composition changes were measured using DEXA scans. When paired with consistent lifting, both plant-based proteins (such as soy and pea) and whey yielded comparable gains in lean body mass and reductions in body fat, with no statistically significant differences between groups.
Why this is interesting
Whey has long been viewed as the gold-standard supplement for muscle building due to its rich amino acid profile, leading many to dismiss vegan alternatives. This analysis challenges that dogma, revealing that when total daily protein and training are properly matched, plant sources like soy and pea perform equally well. For vegans, people with dairy intolerances, or anyone seeking sustainable nutrition, you can build lean muscle and shed fat just as effectively without relying on dairy-based powders.