Peer-reviewed study

Protein source matters less than the whole plan, but quality still matters

Effect of Plant Versus Animal Protein on Muscle Mass, Strength, Physical Performance, and Sarcopenia: A Systematic Review and Meta-analysis of Randomized Controlled Trials

NutritionSystematic review and meta-analysis of randomized trials2025

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PubMed source More Nutrition research How to read the studies

Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.

Quick answer

What this study found

You can build a strong plant-based plan, but protein amount, source variety, leucine content, and daily consistency may need extra attention.

How strong is this kind of study?

Reviews of many studiesThis study
Controlled trials
Observational
Narrative reviews

Systematic review and meta-analysis of randomized trials. Heavier plates are built from more studies, so they move less when the next one lands.

At a glance

What kind of study this is

Strongest evidence

This pools results from many separate studies, so it carries more weight than any single trial on its own.

Design: Systematic review and meta-analysis of randomized trials
Published: 2025
Journal: Nutrition Reviews
Reference: PMID 39813010

Source details

Who ran it, and where to read it.

Authors: Reid-McCann et al.

PubMed DOI

Honest limits

What this study does not prove.

The review found small differences in muscle mass and no clear difference in strength or performance, so it does not make animal protein universally necessary.

Kris Oddo, NASM-CPT, in the gym — Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

You can build a strong plant-based plan, but protein amount, source variety, leucine content, and daily consistency may need extra attention.

Ways to use it

Safe ways to apply it.

Plant protein can work, but plan it

Choose plant protein sources deliberately

Do not let ideology underfeed muscle

Related Equipment & Protocols

Supporting store & training resources

To put these findings into practice with targeted nutrition and training gear, explore the Titan Forge vanilla plant protein powder.

Questions this research helps answer.

Diet muscle-retention answer

How do you avoid losing muscle while dieting?

Lift while you diet. In a 2025 meta-analysis of 25 randomized trials in adults with overweight or obesity, adding resistance exercise to dietary weight loss protected fat-free mass (SMD 0.40), increased fat-mass loss (SMD -0.36), and improved strength (SMD 2.36), while bodyweight loss was not meaningfully different (-0.32 kg between groups). Use those findings as a guide: keep lifting, hit a realistic protein floor, avoid crash dieting, and track strength instead of only scale weight.

Protein source answer

Is plant protein as good as animal protein for muscle?

Plant protein can work, but the plan may need more precision. Total protein, source variety, protein quality, and resistance training matter more than arguing about one perfect food.

Related guides and studies

Nutrition studies Protein and body-composition studies Diet Muscle Retention Studies Is Plant Protein As Good As Animal Protein For Muscle

FAQ

Quick questions

What is the practical takeaway from this study?

You can build a strong plant-based plan, but protein amount, source variety, leucine content, and daily consistency may need extra attention.

What does this study not prove?

The review found small differences in muscle mass and no clear difference in strength or performance, so it does not make animal protein universally necessary.

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