Is whey protein actually necessary for muscle?

For untrained adults, plant-based proteins like soy and pea are just as effective as whey at building lean mass during resistance training.

Test your knowledge

Alex is a beginner at the gym who wants to build muscle but prefers a plant-based diet over animal products. If Alex chooses a soy or pea protein powder instead of a whey protein powder while starting a new weightlifting routine, what is the most likely outcome for their muscle mass?

A) They will see about the same amount of muscle growth as someone taking whey protein.
B) They will only see results if they switch to a chia-based protein, which is more effective for beginners.
C) They will see no muscle growth at all unless they also significantly increase their daily calorie intake.
D) They will see significantly less muscle growth because plant proteins lack the necessary building blocks found in whey.

🔬 The Breakdown

Context: This shifts the narrative away from animal-centric nutrition. It proves that plant-based options are scientifically valid for body composition goals.

Reality Check: The study focused on those already starting a resistance training program; results for specific proteins like chia are still inconclusive.

Takeaway: Swap your whey for a soy or pea protein powder to hit your daily protein targets while training.

Published October 30, 2026

The science, explained

Evidence Check: This was a systematic review and meta-analysis of 5 studies involving untrained adults.

Conventional Wisdom Check: This confirms that while whey is the 'gold standard' in many fitness circles, plant-based alternatives are equally effective for building lean mass.

Everyday Translation: For a beginner, swapping a whey shake for a pea or soy shake won't hinder your progress in gaining muscle.

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