So What’s the Best Type of Protein to Build Muscle

Sorry, vegans and vegetarians: Not all proteins are created equal.

Animal proteins—like meat, fish, dairy, eggs, whey, and casein—reign supreme for muscle growth. This is because they are complete proteins (contain all nine essential amino acids) and are higher in leucine, a key part of protein synthesis.

Plant proteins, on the other hand—legumes, most nuts and seeds, brown rice, and oats—are primarily incomplete proteins (missing some essential amino acids) and are lower in leucine.

That doesn’t mean plant proteins are useless for muscle growth—just that you may need more of them and in varied types to get the same bang for your buck.

“Plant proteins can still support [muscle growth] but usually require larger doses or combining of complementary sources to match animal proteins.” –Stuart M. Phillips, PhD

Is Plant Protein Enough?
Yes—but you might need to be a little more strategic.

There are some complete plant-based proteins that can fortify a vegan or vegetarian diet. Those include:

Soy products
Quinoa
Chia seeds
Hemp seeds
Studies also show plant-based protein blends—which make them complete proteins with enough leucine—can yield similar results for muscle growth gram for gram compared to animal proteins like whey.45

“A diet high in incomplete proteins will result in lower rates of muscle build, unless strategically combined with other protein-rich foods to make them complete.” –Jessica G. Anderson, MS, RDN

If you’re a vegan or vegetarian, there are steps you can take to optimize muscle growth with plant-based protein:

Combine incomplete proteins (whole grains and legumes, whole grains and nuts or seeds, legumes and nuts or seeds)
Eat as many complete plant-based proteins as possible
Set a higher daily protein goal and try to hit it
The Bottom Line
To build and maintain muscle, the type of protein matters—but not as much as the total amount you consume each day.

If you’re an athlete, older adult, or on a plant-based diet, try to make most of the protein you eat complete proteins—or combine your incomplete proteins—and make sure you’re getting enough high-quality protein throughout the day in your meals and snacks.

For personalized guidance, consult a registered dietitian or healthcare provider who can tailor protein needs to your goals.