Evidence supporting the use of: Protein (vegetable)
For the health condition: Body Building

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Synopsis

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

Vegetable protein is scientifically validated as a means to support body building. Numerous studies have demonstrated that plant-based proteins, such as those derived from soy, pea, rice, and other legumes and grains, can effectively support muscle protein synthesis, muscle recovery, and hypertrophy when consumed in adequate amounts and with appropriate amino acid profiles. A 2017 randomized controlled trial published in the American Journal of Clinical Nutrition found that soy protein supplementation was as effective as whey protein in supporting gains in lean body mass and muscle strength during resistance exercise in young men. Meta-analyses have also shown that, provided total protein intake is sufficient and plant proteins are of high quality or strategically combined to provide all essential amino acids, muscle-building outcomes are similar between plant and animal protein sources.

While there are small differences in digestibility and leucine content between some plant and animal proteins, these can be compensated for by consuming slightly higher quantities or blending different plant proteins. Consequently, vegetable protein is widely used by bodybuilders—both for ethical and health reasons—and is recognized as effective by the scientific community when appropriately incorporated into the diet.

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