Protein2026-04

Sustaining Muscle, Cardiovascular Health, and the Environment: Is Plant-Based Protein the Key?

Cannito Teresa, Ivetac Alja, Fiotti Nicola, Mearelli Filippo et al. — Nutrients

Summary

This review explores how plant-based proteins compare to animal proteins for building muscle, supporting heart health, and benefiting the environment. It suggests that while animal proteins might offer a slight edge for muscle building in older adults, plant proteins can be equally effective if consumed strategically. Importantly, plant-based diets generally offer better cardiovascular benefits and are more environmentally friendly.

AI-generated summary — read the original

Key points

Plant-based proteins can effectively support muscle growth and strength, especially when total protein intake is sufficient and varied.
Animal proteins, particularly dairy, may stimulate muscle building more efficiently gram-for-gram, especially in older adults.
Diets rich in plant proteins are generally linked to better heart health and a lower environmental footprint.
A balanced approach, prioritizing plant proteins for younger adults and high-quality proteins for older adults, is recommended.

What the study looked at

This review investigated whether plant-based proteins can effectively support muscle health, promote cardiovascular well-being, and contribute to environmental sustainability as well as, or better than, animal-based proteins. It aimed to understand the overall impact of different protein sources. Researchers conducted a narrative review, which means they gathered and synthesized findings from various types of studies. These included short-term experiments looking at muscle protein synthesis, longer-term controlled trials on muscle mass and strength, and observational studies examining health outcomes and environmental effects across different populations. The review found that while animal proteins might stimulate muscle building slightly more efficiently per gram, especially in older adults, plant proteins can achieve similar muscle gains over time if consumed in adequate amounts and combined strategically. Crucially, higher intake of plant-based proteins was consistently associated with better heart health and reduced environmental impact. The authors suggest an age-specific approach, favoring plant proteins for younger individuals and ensuring sufficient high-quality protein for older adults.

Dietary takeaway

For most people, incorporating a variety of plant-based protein sources into your diet can effectively support muscle health while also benefiting your heart and the planet. To maximize muscle building from plant proteins, consider combining different sources like legumes and grains, or consuming slightly larger portions. Remember, this is a review of existing research, and individual studies are just one piece of the larger scientific puzzle.

Abstract

: Protein intake is a key determinant of skeletal muscle health across the lifespan, yet optimal strategies must also account for cardiometabolic health and environmental sustainability. Differences in digestibility and amino acid composition between plant and animal-based proteins may influence their capacity to stimulate muscle protein synthesis (MPS), particularly in aging. : This narrative review integrates evidence from acute tracer studies, randomized controlled trials, and long-term observational research comparing plant versus animal-based proteins for preserving muscle while supporting environmental goals and cardiometabolic health across populations. PubMed and Google Scholar were searched from inception to 11 December 2025 (plant-based protein OR animal-based protein AND sarcopenia OR muscle protein synthesis), with citation tracking. In total, 80 relevant findings were identified. : Acute tracer studies show that, gram-for-gram, animal-based proteins (particularly whey/dairy) stimulate greater myofibrillar protein synthesis due to higher leucine density, digestibility, and more rapid aminoacidemia-an effect that is more pronounced in older adults with anabolic resistance. In younger individuals, these differences are largely attenuated when total protein intake is sufficient. Importantly, the anabolic potential of plant-based proteins can be enhanced through higher dosing, amino acid or leucine fortification, and complementary protein blending (e.g., cereals with legumes or use of high-DIAAS isolates). Consistent with this, longer-term resistance training studies demonstrate comparable gains in muscle mass and strength between plant- and animal-based diets when protein intake (≥1.0-1.2 g/kg/day; ≥1.2-1.5 g/kg/day in illness), per-meal distribution (~0.4 g/kg with ~3-4 g leucine in older adults), and energy intake are optimized. Beyond muscle outcomes, higher plant-based protein intake is associated with favorable cardiometabolic profiles and lower environmental impact. An age-specific, mixed protein approach is recommended, emphasizing plant-based proteins in younger adults and higher-quality, leucine-rich proteins in older individuals. Defining optimal plant-to-animal-based protein ratios remains a key research priority.

View on PubMed →DOI: 10.3390/nu18091446