Plant Protein  vs  Animal Protein 

It is a common assertion that animal protein powder surpasses plant protein powder due to its higher content of essential amino acids, particularly leucine, a key initiator of protein synthesis, making it more effective for muscle building.

However, in today’s landscape, a growing number of vegetarians, including individuals like myself, find common whey protein intolerable due to lactose intolerance, resulting in gastrointestinal issues post-consumption.

Today, we explore whether plant protein powder can deliver comparable muscle-building effects for vegetarians and lactose-intolerant individuals.

Plant Protein vs Animal Protein

Three prevalent vegetable protein powders are Soy Protein, Pea Protein, and Brown Rice Protein.

Soy Protein:

The amino acid composition of soy protein, excluding leucine, is demonstrated to be on par with whey protein or casein, as illustrated in the figure.

While leucine is acknowledged as crucial for muscle gain due to its direct stimulation of protein synthesis, short-term studies indicate that animal protein, particularly whey, accelerates protein synthesis at a rate 18-31% faster than soy protein [1]. However, long-term studies, such as the one involving 28 overweight men with cardiovascular disease [2], undergoing 12 weeks of resistance training, showed comparable muscle gain and fat loss between whey and soy protein groups. Similar findings were replicated in other studies [3-6], suggesting that the muscle-building effect of soy protein is not inferior to animal protein powder.

Pea Protein:

Comparing the amino acid content of pea protein and whey protein reveals that pea protein is slightly less abundant.

Yet, this disparity in amino acid content does not necessarily translate to inferior muscle-building effects. In a study involving 161 young men undergoing 12 weeks of resistance training [7], both pea protein and whey protein groups exhibited increased bicep size, with the pea protein group experiencing a 13.4% increase and the whey protein group a 15.3% increase. These results indicate a comparable muscle-building effect between pea protein and animal protein.

Brown Rice Protein:

Brown rice protein, akin to pea protein, is marginally less abundant in amino acids compared to whey protein.

A study involving 24 college students with resistance training experience, supplementing with either 48 grams of whey protein or rice protein after training for 8 weeks, revealed no significant difference in lean body mass, body fat, bicep, and quadricep size between the two groups. This implies that brown rice protein can effectively replace animal protein, offering similar muscle-building and fat-reducing effects without causing digestive issues.


Existing studies consistently demonstrate that the muscle-building and fat-reducing effects of plant protein are comparable to those of whey protein. Therefore, for fitness enthusiasts who are lactose intolerant or follow a vegetarian diet, plant protein powder emerges as a viable and effective alternative to animal protein powder.

As a professional pea protein production facility, we remain dedicated to providing high-quality plant protein options for individuals seeking superior alternatives in their fitness journey.