From the Guidelines
Whey protein is the preferred choice for muscle growth due to its high leucine content and rapid digestion, but plant proteins can also be effective when consumed in sufficient amounts and variety. When considering muscle growth, it's essential to focus on the quality of the protein and its ability to stimulate muscle protein synthesis. According to recent studies, such as 1, distributing adequate amounts (20–30 g) of protein throughout the day, including pre-sleep, can help attenuate muscle loss and support muscle growth.
Key considerations for muscle growth include:
- Consuming 1.6-2.2g of protein per kg of bodyweight daily
- Distributing protein intake throughout the day, including pre-sleep
- Choosing a protein source with a high leucine content, such as whey protein
- Considering plant proteins, such as pea, rice, hemp, or soy, for those with dietary restrictions or preferences
- Ensuring overall diet quality, consistent training, adequate sleep, and sufficient total daily protein intake for long-term muscle development.
As noted in 1, the bone collagen protein synthesis rate also increases in response to protein provision, with an overall positive effect on bone turnover, highlighting the importance of adequate protein intake for overall muscle and bone health. Ultimately, the choice between whey and plant protein depends on individual preferences, dietary needs, and lifestyle, but whey protein's high leucine content and rapid digestion make it a slightly more effective choice for most people.
From the Research
Comparison of Whey and Plant Protein for Muscle Growth
- Whey protein appears to be more effective in increasing post-exercise muscle protein synthesis rates due to its rapid digestion and absorption kinetics and specific amino acid composition 2, 3, 4.
- Studies have shown that whey protein can stimulate muscle protein synthesis to a greater degree than other proteins such as casein and soy 4.
- A pilot study found that supplementation with whey protein, combined with resistance training, can increase muscle mass with no effects on muscle strength 5.
- The essential amino acid content, particularly leucine, in whey protein is thought to favor muscle protein synthesis through the mTOR pathway in combination with resistance training 5.
- While plant protein is not directly compared to whey protein in the provided studies, the benefits of whey protein on muscle growth and strength are well-documented 2, 3, 4, 5.
- It is worth noting that other supplements, such as beta-hydroxy-beta-methylbutyrate (HMB), have also been shown to have positive effects on muscle growth and strength, although the mechanisms of action may differ from those of whey protein 6.