Plant-based protein isn’t only for vegans. It can be a practical way for anyone to add variety to their diet and support their training goals.
A recent study comparing vegetarian and omnivorous diets during a strength-training programme has brought a familiar question back into focus: can you build muscle if you don’t eat meat?
The short answer is yes—but the study also offers a useful reminder that getting enough protein matters, particularly as we get older.
What did the new study find?
In the 12-week trial, 108 adults aged 55 and over followed either a vegetarian or omnivorous diet while taking part in resistance training three times a week. Both groups improved their strength and physical performance.
Both groups also gained muscle mass, although the omnivorous group gained more on average: about 0.66 kg, compared with 0.38 kg in the vegetarian group. Participants were encouraged to eat at least 1.2 g of protein per kilogram of body weight each day. Within the vegetarian group, higher protein intake was associated with greater muscle gains.
These results are interesting, but they need context. The trial involved adults over 55 and lasted 12 weeks. It studied vegetarian diets that could include dairy and eggs, rather than vegan diets, and it didn’t isolate protein source as the only difference. The encouraging takeaway is that the vegetarian group also gained muscle and improved their strength while following a regular resistance-training programme and aiming for adequate protein.
What matters when you’re building muscle?
Muscle growth is influenced by several things working together: consistent resistance training, enough energy and nutrients, and sufficient protein over time. Your overall eating pattern matters more than whether every protein source is plant-based or animal-based.
Plant protein is available in many everyday foods, including:
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Beans, lentils and chickpeas
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Tofu, tempeh and other soy foods
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Peas, nuts and seeds
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Whole grains, such as oats and quinoa
You don’t have to be vegan to enjoy these foods. They can add variety to meals and help you include more plant foods in your diet. If you eat animal products too, plant proteins can sit alongside foods such as eggs, dairy, fish and meat.
How to get enough protein from plant foods
A few simple habits can help:
Include a protein source in your meals. Add lentils to soup, chickpeas to a salad, tofu to a stir-fry, or nut butter to porridge.
Vary your sources. Different foods provide different nutrients and amino acid profiles. Eating a varied diet across the day is a practical way to get a broader range of nutrients.
Make convenience work for you. When you’re busy, a protein shake can be a straightforward way to add protein to your day. It can complement meals and snacks; it doesn’t need to replace a balanced diet.
The amount that suits you depends on factors such as your age, body size, activity and goals. The 1.2 g/kg figure in this particular trial was part of its study plan, not a universal target for everyone. If you’re unsure what’s appropriate for you, speak with a qualified health professional.
Plant protein is an option for everyone
Choosing plant-based protein doesn’t have to be an all-or-nothing decision. Whether you’re vegetarian, vegan, flexitarian or simply looking to add more variety, it can be one useful part of a balanced diet.
B Maximum’s Muscle Evolution Plant-Based Protein combines pea, rice, oat and hemp proteins. It’s one convenient option for people who want to include plant-based protein in their routine, whatever their reason for choosing it.
A varied diet, regular training and consistent habits are a strong place to start. Live your maximum life.
Source: van Oppenraaij et al., American Journal of Clinical Nutrition (2026), the IMPACT randomized controlled trial.
