Plant vs Animal Protein: Do You Really Need Animal Products to Build Muscle?
When we talk about building muscle, “protein” is often the first thing that comes to mind. But to understand how our body actually uses protein, we need to dig a little deeper—into amino acids.
🧬 What Are Amino Acids?
Proteins in our diet are made up of 20 different amino acids. Of these 20, your body is able to make 11 on its own. The other 9 are essential amino acids, meaning you have to get them from food.
All plants contain amino acids—yes, all of them! But the amounts and types can vary, which is why variety is key in a plant-based diet.
🍽️ How Your Body Uses Protein
When you eat any protein—whether it’s steak, tofu, lentils, or eggs—your body doesn’t just “use it as-is.” Instead, it breaks the protein down into amino acids during digestion. These amino acids are absorbed into the bloodstream, where your body rebuilds them into the proteins it needs (like muscle, enzymes, or hormones).
By the time amino acids are in your bloodstream, your body doesn’t know (or care) if they came from plants or animals. What matters is that you get enough of all 9 essential amino acids over the course of your day.
💪 What About Muscle Building (Hypertrophy)?
Many people think you must eat animal products to gain muscle. But research shows this isn't true if you’re meeting your total protein needs.
For example, a study in Brazil put healthy men in their 20s on a resistance training program. One group followed a plant-based diet with ~0.6 g protein per kilogram of body weight. The other group ate an omnivorous diet with ~1.6 g/kg.
Over 8–12 weeks, they found no difference in muscle size or strength gains between the groups.
What this tells us: It’s not about whether protein is animal or plant-based—it’s about getting enough total protein.
🌿 Is Plant Protein Inferior?
No! While animal products are “complete” proteins (they contain all 9 essential amino acids in one food), plant proteins can be combined across meals to give you everything you need.
It might seem intuitive that animal protein is better for muscle-building because you’re “eating muscle to gain muscle,” but human physiology doesn’t work like that. As long as you’re getting all 9 essential amino acids—and enough total protein—plant protein supports muscle growth just as well.
🌱 Great Plant-Based Protein Sources
If you’re looking to boost your plant protein intake, try including:
Tofu
Tempeh
Lentils
Chickpeas
Nuts and seeds
Whole grains
Fruits and vegetables
Many athletes and bodybuilders, plant-based or not, also use protein supplements for convenience and to help meet their daily targets.
Bottom Line
Whether you choose animal products or a plant-based diet, the key to supporting muscle growth is getting enough total protein and ensuring you cover all essential amino acids. With smart planning, plant-based protein is absolutely effective for building strength and muscle.
Hevia-Larraín, V., Gualano, B., Longobardi, I., Gil, S., Fernandes, A. L., Costa, L. A. R., Pereira, R. M. R., Artioli, G. G., Phillips, S. M., & Roschel, H. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports medicine (Auckland, N.Z.), 51(6), 1317–1330. https://doi.org/10.1007/s40279-021-01434-9
