More and more elite athletes are questioning the value of plant-based protein. The issue is not about debating vegetarian versus omnivorous diets, but rather understanding the actual impact on athletic performance. Physical performance, muscle recovery— can plant-based proteins be sufficient for elite athletes?
Yes, if the quality of the intake and the diet cover the high protein requirements of elite athletes. Elite athletes have higher requirements than the general adult population.
Let's take a look at how a plant-based diet, and plant-based proteins in particular, can help support exercise, build muscle, and maintain a high level of performance.
In a nutshell
- Yes, plant proteins can be sufficient for high-level athletes. Provided that the cumulative protein intake adequately covers the high needs of high-level athletes (1.3 to 1.7 g/kg/day on average, up to 2.5 g/kg/day during supervised weight gain).
- The most important factor is the quality of the essential amino acid (EAA) and BCAA profile. In particular, a sufficient amount of leucine is needed to stimulate muscle protein synthesis.
- Plant sources must be chosen wisely. Combinations (soy, peas, rice, cereal + legume mixes) help to achieve a complete profile.
- BCAAs alone are not enough. It is not only the BCAA content that determines the quality of a protein source, but rather its overall richness in essential amino acids.
- The overall quality of the product is crucial. Cultivation methods, extraction processes, short ingredient lists, traceability, limited processing of raw materials, and finally digestibility and nutritional benefits are all essential concepts.
Contents
Proteins in athletic performance
The importance of protein for high-level athletes
Proteins from food contribute to muscle protein synthesis, which enables:
- muscle development;
- muscle recovery and repair;
- training adjustments.
After physical training, muscles need essential amino acids , particularly BCAAs, to rebuild themselves. Proteins therefore help repair muscle fibers, limiting the risk of injury.
Protein requirements for athletes
Protein requirements vary depending on:
- the type of physical activity;
- theintensity of the training;
- and the age and weight of the subject.
Here is a summary table of protein requirements, depending on the context (based on the thesis Plant proteins: benefits and limitations²):
| Types of athletes | Objective | Recommendations |
|---|---|---|
| Discipline of force | Maintaining muscle mass | 1.3 to 1.5 g/kg/day |
| Increase in muscle mass | 2 to 2.5 g/kg/day max, not exceeding 6 months and with medical supervision | |
| High-level endurance | Recovery and limitation of muscle catabolism | 1.5 to 1.7 g/kg/day |
| Recreational sport (1 to 3 sessions per week) / sedentary person | Maintaining muscle mass | 0.83 g/day |
To maximize muscle synthesis, the scientific consensus agrees on an optimal protein intake of 20 to 25g on average.
This dose should provide 700 to 3,000 mg of leucine and a balanced profile of essential amino acids (EAAs)¹.
Plant-based proteins vs. whey: what are the differences?
Different amino acid profiles
It is precisely the amino acid profiles that differ between whey and plant-based proteins.
Whey, a protein derived from milk serum, remains the gold standard in sports nutrition. Its high biological value provides the body with the essential amino acids it needs in optimal proportions.
In comparison, plant proteins (legumes, grains, oilseeds, tubers) generally have:
- Lower EAAcontent;
- A lower amount of leucine, an amino acid that is essential for muscle building.
But not all plant proteins are equal. All plants can provide the 20 amino acids, including the 9 essential ones². However, there are significant variations from one source to another.
BCAA: a poor criterion for comparison
Whey is not qualitatively superior to plant proteins simply because it is richer in BCAAs.
Some athletes believe that BCAAs (leucine, valine, isoleucine) should be added to plant proteins to compensate for their lower BCAA content. However, it is not only the BCAA content that determines the quality of a protein, but rather the sufficient presence of all essential amino acids, including BCAAs.
BCAAs lose their effectiveness if consumed alone³. To benefit from their anabolic effects in bodybuilding, they must be consumed as part of a complete protein source.
Whey protein vanilla - Classic range
Which plant proteins can support performance?
The best plant-based sources for athletes
Not all plant proteins have the same nutritional value from a sports perspective. Their amino acid profile, digestibility, and protein density vary. This affects their impact on muscle recovery, protein synthesis, and lean mass maintenance.
Soy protein, a benchmark for plant-based proteins:
Why it's interesting: Soy is nutritionally similar to animal proteins. It has a good leucine content: 77 milligrams per 100 g of reference protein².
Limitations: itcarries a risk of allergy and its quality depends on its origin and manufacturing process.
Note: Soy is an interesting nutritional reference, but it is not the only solution.
Pea protein for athletes:
Why it's interesting: Pea isolate contains all essential amino acids and is rich in lysine. It is hypoallergenic and has the advantage of being digestible while providing lasting satiety.
Main limitation: Pea protein generally has a certain deficiency in methionine and cysteine.
A comparative study conducted on 161 men aged 18 to 35 comparing three types of supplementation (pea protein, whey protein, placebo) shows significant effects of using² pea protein with resistance training on the muscles of the upper limbs:
- a significant increase in muscle thickness compared to placebo;
- an increase in strength equivalent to the group supplemented with whey protein.
Rice protein, the extra boost:
Why it's interesting: it is well tolerated by athletes with sensitive digestive systems. It is also easy to consume after exercise.
Main limitations: it is less complete, with a protein content of 80%. Its taste can be unpleasant, and on its own, it is not suitable for muscle building.
Hemp protein as a supplement:
Why it's interesting: it's easier to digest and has good absorption qualities.
Main limitations: its protein content is low (50%), which means it is not a sufficient source on its own. Its taste and grainy texture can be unpleasant. It also presents a risk of allergy, but less commonly than soy.
Summary table of plant sources for athletes:
| Protein source | Protein content | Strengths | Limits | Sports relevance |
|---|---|---|---|---|
| Soybeans | 90% | Complete protein, rich in protein and essential amino acids, digestibility | Variable quality, allergies, texture | ⭐⭐⭐ |
| Peas | 80 to 85% | Digestibility, rich in lysine, hypoallergenic, satiety | Deficiency in methionine and cysteine, taste | ⭐⭐⭐ |
| Rice | 80% | Highly digestible, absorption, price, hypoallergenic | Incomplete profile, taste | ⭐⭐ |
| Hemp | 50% | Digestibility, absorption | Low protein content, taste, allergy risk (rare) | ⭐⭐ |
| Mixtures | / | Optimized profile | Depends on the mixture | ⭐⭐⭐⭐ |
Complementarity and partnership strategies
Mixing plant proteins, such as combining legumes and grains, improves the amino acid profile. It is then possible to achieve a complete profile if the combinations are appropriate.
Plant supplementation has been shown to support muscle mass gain during prolonged resistance exercise. To achieve this, plant protein consumption must be increased by 30 grams per meal (Van Vliet et al)².
Choosing the right plant proteins
The quality of plant proteins
A plant-based protein is not always synonymous with nutritional quality. Other criteria come into play:
- the origin of raw materials;
- cultivation and processing methods;
- extraction methods, mechanical or using chemical solvents.
In addition, some production lines are poorly maintained and centralized. All types of products circulate there, including some containing steroid hormones or additives. Lack of control over the chain can lead to risks of cross-contamination.
Before choosing a plant-based protein
High-level athletes should choose a plant-based protein that supports performance, recovery, and health.
Two plant-based proteins can have very different effects onthe body depending on their:
- manufacturing;
- composition;
- nutritional quality;
- transparency.
When it comes to manufacturing, not all plant proteins are extracted in the same way. However, the extraction process can ultimately influence digestibility and amino acid quality, and more generally, it can compromise long-term health. Of the two existing forms of extraction, mechanical or aqueous extractionbest preservesthe nutritional profile. On the other hand, extraction using chemical solvents improves yield, but this can be at the expense of the quality of the product obtained.
In terms of composition, athletes should look for an amino acid profile that is suitable for muscle building. More than just being "rich in protein," it must contain all the essential amino acids and a sufficient amount of leucine. Once again, it is not the protein ratio per 100g that counts, but the quality of the amino acid profile and the actual amount of protein in a single serving.
Finally, athletes looking for nutritional quality should look for products with short ingredient lists. Some plant-based protein powders contain additives, sweeteners, thickeners, etc. Depending on the origin of the raw materials, traces of pesticides or solvent residues may even be found. However, these substances, which are of no direct interest to the consumer, can affect digestion, limit the effectiveness of the product, and pose long-term health risks to regular consumers.
An ultra-processed plant protein can become counterproductive, despite a theoretically high-quality protein intake.
Transparency is very important in a vegan or vegetarian diet. It is important to ensure that essential nutrients (iron, calcium, vitamin B12, zinc, etc.) are present in order to limit the risk of deficiency. The more precise a manufacturer is, the more reliable the product can be considered.
Summary table of selection criteria for elite athletes:
| Criteria | Verification | Profits |
|---|---|---|
| Manufacturing | • Gentle extraction process (mechanical) | ✅ Digestive quality ✅ Reduced stress on the body |
| Composition | • Complete amino acid profile (all EAAs) • Sufficient amount of leucine | ✅ Muscle building |
| Nutritional quality | • Short list of ingredients • No sweeteners, thickeners, additives, etc. | ✅ Better digestion ✅ Better tolerance ✅ Better recovery |
| Traceability | • Identified plant origin • Specified country of cultivation and processing • Detailed nutritional information | ✅ Nutritional quality |
Can you achieve high performance with plant-based proteins?
The protein strategy for athletes
Yes, it is possible to perform well with plant-based proteins. To achieve this, you need to implement anutritional strategy that includes:
- a total amount of protein appropriate for body weight;
- a selection of rich and complementary plant sources;
- a balanced distribution of intake throughout the day;
- reasonable supplementation if necessary in relation to dietary intake.
A well-planned vegan or vegetarian diet is compatible withhigh-level sports.
The real debate
The debate centers on product quality, consistency of choice, and program customization.
A high-quality plant protein used as a supplement and well integrated into the general diet can work just as well as whey.
Conclusion
Plant protein can be sufficient for high-level athletes. It must therefore be incorporated into abalanced, varied diet,inquantities appropriate to body weight and sporting activity. Intake varies depending on the activity: weight training, endurance, running, team sports.
The real debate is not about pitting protein sources such as meat, fish, eggs, and dairy products against plant-based foods. Rather, it is aboutensuring a sufficientintake of high-qualityprotein that is consistent with the needs of the human body.
Plant-based proteins come from legumes (lentils, chickpeas, beans), grains (rice, wheat, quinoa), soy (tofu, tempeh, seitan), seeds (chia, flax), nuts (walnuts, cashews), and protein powders. When properly formulated, they provide the essential amino acids needed to supportmuscle building. They also aid muscle recovery and cardiovascular health.
Whether animal or plant-based, the best protein is one that is well chosen and properly dosed. It should be used as part of a diet and lifestyle compatible with high-level sports.
