If you are looking for a way to build muscle or lower body fat, you might wonder if plant-based proteins can keep up with the gold standard: whey. Many people choose plant options for personal preference or dietary needs, but they often worry about whether these alternatives actually work as well as animal-based proteins.
Research shows that both soy and pea-based protein supplements led to improvements in lean body mass and body fat mass. When compared directly to whey protein, there were no significant differences between the groups. This suggests that for many adults, plant-based options are just as effective as whey for changing body composition.
While the results for soy and pea are clear, the evidence for chia-based protein is much more limited. Because it was only looked at in one study, we cannot draw firm conclusions about how well chia works for building lean muscle. Talk with your doctor or a nutritionist to see which protein source fits your specific goals.
