Are plant-based and omnivorous diets the same for muscle hypertrophy? A narrative review of possible challenges of plant-based diets in resistance-trained athletes

Abstract

This narrative review examines the potential challenges associated with plant-based diets in supporting muscle hypertrophy among resistance-trained athletes. Contrary to common assumptions, current evidence suggests that plant-based diets, when properly planned, can provide protein comparable to omnivorous diets. However, plant-based proteins are generally considered less anabolic due to lower digestibility, essential amino acid (EAA) content, and particularly lower leucine levels. The review discusses challenges and solutions for athletes aiming to maximize hypertrophy through plant-based diets, while highlighting the need for more robust research on advanced resistance-trained athletes.