Plant Protein vs Whey - What builds more strength?

For years, whey has been labeled the “gold standard” for building muscle while plant protein was treated as the compromise. But a new 2025 meta-analysis finally challenges that old belief.

What the study found

Researchers analysed 32 human trials involving 1,538 adults, all consuming equal amounts of protein - between 1 and 1.9 grams per kg bodyweight.

Some used plant protein powders or vegan diets, others used whey or animal-based sources.

The results?

• Strength: identical between plant and animal groups.

• Physical performance: no significant difference.

• Muscle mass: animal protein showed a slight edge, but the effect size was only -0.21, so small it’s practically negligible in real life.

In short: plant protein performs just as well when total intake and amino acid balance are matched.

Why not all plant proteins are equal

Here’s where formulation matters. Many plant proteins are lower in leucine, the key amino acid that activates muscle protein synthesis. Without enough leucine, your muscles get less of the “grow” signal.

Why Protein+ is different

Our Protein+ uses a precise blend of pea and rice protein isolates - together known as the vegan whey.

• Pea protein is rich in leucine, isoleucine, and valine (the three BCAAs).

• Rice protein complements it with cysteine and methionine, completing the amino acid profile.

  Together, they deliver a profile that’s nearly identical to whey but entirely plant-based and easy to digest.

The takeaway

The science is clear: it’s not about plant vs animal protein - it’s about quality and formulation.

With Protein+, you’re getting a plant protein that matches whey in performance, digestibility, and results.