Nutrition
Can you build muscle with plant protein?
The short answer
A 2025 meta-analysis found, on average, no difference in muscle mass between soy and milk protein. In smaller groups of studies, animal proteins had an advantage over some other plant sources.
In practice
If you eat plant-based, look at both the amount and the protein sources you choose. A bowl with tofu and edamame, for example, is a practical meal option; the photo is a serving idea, not a calculated meal plan.
The nuance
The results do not prove that all plant sources are identical to animal sources. More research is needed on different proteins and complete diets.
