Evidence supporting the use of: Legume protein
For the health condition: Muscle Tone (lack of)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Legume protein is scientifically recognized as a valuable dietary source for supporting and maintaining muscle tone, especially in populations seeking plant-based alternatives to animal protein. Legumes—such as lentils, chickpeas, peas, and beans—are rich in essential amino acids, particularly lysine, which is often limited in cereal grains. Multiple studies have demonstrated that plant-based proteins from legumes can support muscle protein synthesis, especially when consumed in adequate amounts and as part of a balanced diet.

Clinical trials and meta-analyses have shown that, while animal proteins (such as whey or casein) may be slightly more effective at stimulating muscle protein synthesis due to their higher leucine content and digestibility, legume proteins can still significantly contribute to muscle maintenance and gains in strength and muscle mass. This is particularly true when total protein intake meets or exceeds daily recommendations. For individuals with reduced muscle tone (hypotonia) or age-related muscle loss (sarcopenia), increasing protein intake—including from legumes—has been shown to help preserve or improve muscle function.

However, some studies suggest that combining legume proteins with other plant proteins (such as grains) can provide a more complete amino acid profile, further supporting muscle health. Overall, the evidence supports the use of legume protein for maintaining muscle tone, but it may be less potent than some animal-derived proteins. Therefore, the evidence rating is moderate.

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