Evidence supporting the use of: Vegetable Protein
For the health condition: Weight Gain

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Synopsis

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

Vegetable protein is commonly used as a dietary supplement to support weight gain, primarily in the context of increasing muscle mass or addressing undernutrition. Scientific evidence supports its role in this regard, though it is generally considered less anabolic than animal-derived protein sources. Studies have shown that plant-based proteins, such as soy, pea, and rice protein, can help promote muscle protein synthesis and support weight gain when combined with resistance training or in populations with increased protein requirements. For example, research published in Nutrition Journal and Journal of the International Society of Sports Nutrition indicates that soy protein supplementation can be as effective as whey protein in promoting lean mass gains in some individuals, particularly when total protein intake is sufficient.

However, vegetable proteins may have lower levels of certain essential amino acids (notably lysine and methionine) compared to animal proteins, which can limit their effectiveness unless combined or consumed in sufficient quantity. For individuals seeking to gain weight, especially muscle mass, consuming adequate total protein—including from vegetable sources—has been shown to be effective. There is less evidence supporting vegetable protein for weight gain in the absence of resistance exercise or in populations not experiencing protein deficiency. Overall, while the evidence is moderate (rated 3/5), vegetable protein is a validated option for supporting weight gain, particularly in plant-based diets when appropriately formulated and consumed in adequate amounts.

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