Ask most people to picture "strong" and they'll describe a bodybuilder downing raw eggs and a steak. But you don't need animal protein to build muscle or to eat well. Plant protein can do the job, and choosing it is a smart call for your long-term health and for the planet. Here's what the research actually shows.
Can plant protein build muscle as well as animal protein?
For most people, yes. A 2021 meta-analysis of randomized trials found that protein source did not change gains in absolute lean mass or muscle strength, although animal protein had a small edge on percentage lean mass in younger adults. A 2025 review of 30 trials reached a similar picture: plant protein produced slightly less muscle mass overall, the gap showed up in adults under 60 rather than older adults, and soy matched milk protein.
The type of plant protein matters. In a 12-week resistance-training trial, men taking pea protein gained muscle thickness comparable to those taking whey, and among the least-trained participants, pea outperformed a placebo. Most single plant proteins are lower in one or two essential amino acids, typically lysine or methionine, which is why blends work well: pea is rich in lysine and rice supplies methionine, so together they cover each other's gaps.
Is plant protein linked to better long-term health?
Large observational studies point that way. A 2020 BMJ meta-analysis of 32 cohort studies found that higher plant protein intake was associated with a lower risk of death from all causes and from cardiovascular disease. Animal protein was not significantly associated with cardiovascular or cancer deaths in that analysis.
In a study of more than 130,000 US health professionals, high animal protein intake was associated with higher cardiovascular mortality, though only among people with at least one unhealthy lifestyle factor such as smoking or inactivity. Swapping plant protein in for animal protein, especially processed red meat, was associated with lower mortality. These are associations, not proof of cause, and the overall diet around the protein matters. Still, the direction is consistent: getting more of your protein from plants is a reasonable choice.
Is plant protein better for the planet?
Generally, yes. A major analysis of food's environmental footprint, covering about 38,700 farms, found that the impacts of the lowest-impact animal products typically exceed those of vegetable substitutes. Choosing plant protein more often is one of the more meaningful changes an individual can make to their food footprint.
How a crop is grown matters too. USDA organic standards prohibit genetic engineering and limit synthetic inputs to an approved list, and organic dairy and meat animals must be fed 100% organic feed. You can read more about our own choices on our sustainability page.
How do you get enough protein from plants?
Eat a variety. Beans, lentils, chickpeas, tofu, tempeh, nuts, seeds and whole grains all contribute, and you don't need to combine them at every meal as long as your day includes a mix. Our guide to everyday vegan protein options has protein counts for common foods, and why a variety of protein sources matters explains complete and incomplete proteins.
If you're not sure how much you need, start with what protein is and how much we need. Needs rise with training and with age.
Where does a plant protein powder fit?
A powder is a convenient way to top up on busy days or after a workout. So Lean & So Clean delivers 23g of complete organic plant protein per serving from a blend of organic pea and rice protein, with no added sugar and no artificial sweeteners, fillers or gums. It's chef-crafted, so it tastes good on its own in water or plant milk, or blended into a smoothie from our recipes.
