Plant-based diets support muscle mass gain among young adults, according to a study published in Sports Medicine. Researchers compared protein intake and leg muscle mass in young men who followed either a vegan diet or an omnivorous diet as part of a twice-weekly resistance training program. Vegan participants took soy protein isolate supplements while nonvegan participants supplemented protein intake with whey (dairy) protein supplements. All participants increased muscle mass with no differences between the diet groups. These results suggest protein source does not affect muscle gain among young men with adequate protein intake.
Hevia-Larraín V, Gualano B, Longobardi I, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Med. 2021;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9