Can We Maintain Muscle Mass on a Plant-Based Diet?

This review aims to determine whether muscle mass and function can be effectively maintained without relying on animal-based protein sources. We evaluate the quality, digestibility, and essential amino acid profiles of plant-based proteins to understand their potential in preventing and managing sarcopenia.

Recent studies indicate that while animal-based proteins have traditionally been considered the gold standard for supporting muscle protein synthesis, certain plant-based protein blends, fortified with leucine or other essential amino acids, can produce comparable anabolic responses. Advances in processing techniques have improved the bioavailability and overall quality of plant proteins, and emerging research suggests that strategic meal planning and supplementation can overcome prior limitations. Although animal-based proteins remain highly effective in preserving muscle mass, plant-based proteins can serve as a viable alternative in many scenarios. Future research should focus on well-designed, large-scale studies across diverse populations to refine guidelines for optimizing plant-based protein intake in sarcopenia prevention and management.