Can Plant Protein Build Muscle Like Animal Protein?
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As we age, keeping our muscles strong becomes more important than ever. But many people worry that switching to a plant-based diet might mean giving up the muscle-building power of animal protein. New research suggests that may not be the case. A recent study found that, when combined with resistance training, both plant and animal proteins are equally effective for building muscle in adults aged 50 to 70.
Why Muscle Maintenance Matters
Muscle loss, or sarcopenia, naturally begins around age 40 and speeds up with age. This can lead to weakness, mobility issues, and increased risk of falls or illness. The good news? Regular strength training and eating enough protein can help maintain—or even build—muscle mass well into older age.
But what kind of protein works best? Many people assume that animal protein is superior, while others prefer plant protein for health, environmental, or ethical reasons. That’s where this new study comes in.
Inside the Study
The clinical trial, published in The American Journal of Clinical Nutrition, involved adults between the ages of 50 and 70. Participants were assigned to two groups. One group consumed mostly animal-based proteins (like meat, dairy, and eggs), while the other ate plant-based proteins (such as beans, tofu, lentils, and plant-based shakes).
All participants followed a resistance exercise program throughout the study, which included strength-building workouts to promote muscle growth.
At the end of the trial, researchers found that both groups showed similar improvements in muscle mass and strength. In other words, the type of protein didn’t make a meaningful difference—as long as the total amount of protein was high enough and exercise was part of the routine.
What This Means for You
This study supports the idea that you don’t need to eat meat to build or maintain muscle, especially as you get older. Whether you prefer chicken and eggs or chickpeas and quinoa, the key is to:
- Eat enough protein daily
- Spread protein intake throughout your meals
- Pair protein with regular strength training
It also means people can confidently follow plant-based or mixed diets based on personal preference, cultural choices, or sustainability concerns without sacrificing their muscle health.
How Much Protein Do You Need?
For healthy older adults, experts often recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day—more than the standard minimum. For example, a 70 kg (about 154 lbs) person may aim for 84–140 grams of protein daily. This can come from a mix of sources, including:
- Animal-based: Chicken, fish, eggs, yogurt, milk, cheese
- Plant-based: Lentils, tofu, soy milk, quinoa, beans, nuts, seeds
If you're unsure about your protein needs, a dietitian can help tailor a plan that works for your goals and lifestyle.
Tips for Getting Enough Protein on a Plant-Based Diet
If you lean toward plant-based eating, here are some easy tips:
- Combine foods – Mix grains with legumes (like rice and beans) to get complete proteins.
- Use protein-rich snacks – Nuts, seeds, soy milk, or hummus are great options.
- Try plant-based shakes – Look for those with 15–25 grams of protein per serving.
- Cook with high-protein staples – Lentils, tofu, edamame, and tempeh pack a punch.
- Plan your meals – Make sure each meal includes a protein-rich food.
Conclusion
This new research offers great news for anyone focused on healthy aging: you don’t have to stick to animal protein to maintain muscle. As long as you get enough total protein and keep moving with regular strength training, plant-based options can do the job just as well.
So whether you're grilling chicken or stirring up lentil stew, know that you're supporting your muscles—and your health—with every bite.