Plant-Based Proteins: Building Muscle for Triathletes
- Cindy Dallow
- Mar 23
- 2 min read
For years, the fitness world believed that animal-based proteins were the gold standard for muscle growth. They have told athletes that plant-based proteins were inferior to animal protein when it comes to building muscle.
But new research shows that plant-based proteins can be just as effective for building strength and endurance—essential for triathletes looking to maximize performance.
Can Plant Proteins Build Muscle as Effectively?
Muscle protein synthesis (MPS) is key to muscle growth, and studies confirm that plant proteins, when consumed in sufficient amounts (about 1.6 g/kg/day), can stimulate MPS just like animal proteins. A robust study comparing vegans and omnivores in resistance training found no differences in muscle mass, muscle fiber growth, or strength gains between groups.
Some argue that plant proteins are "anabolically inferior," but this can be easily overcome by combining different plant protein sources to ensure a complete amino acid profile.
Additionally, processing methods like sprouting and fermenting improve digestibility and absorption, making plant proteins a powerhouse for muscle recovery.
Even several meta-analyses indicate that while animal proteins may result in slightly higher lean mass (which is not the same thing as muscle), there’s no significant difference in strength or performance outcomes—what matters most for triathletes.
How to Optimize Plant Protein for Performance
To make the most of plant-based proteins as a triathlete:
✅ Consume at least 1.6 g protein/kg body weight/day for muscle maintenance and growth.
✅ Combine plant proteins (e.g., lentils + rice, quinoa + beans) to cover all essential amino acids.
✅ Use sprouting, soaking, or fermenting to enhance nutrient absorption and improve protein quality.
What are Fermented Plant Proteins?
Examples of fermented plant proteins include tempeh (fermented soybeans), miso (fermented soybeans and grains), and natto (fermented soybeans).
Here's a more detailed look at these and other fermented plant-based protein sources:
Tempeh:
Made by fermenting cooked soybeans with a beneficial mold called Rhizopus oligosporus, resulting in a firm, nutty-textured cake.
Miso:
A fermented soybean paste, often used in soups and sauces, containing lactic acid bacteria produced during fermentation.
Natto:
A traditional Japanese dish made from fermented soybeans, known for its sticky texture and strong flavor.
The Bottom Line
The science is clear: plant-based proteins can fully support muscle growth and performance in endurance athletes. Whether you're fueling for long training sessions or recovering after a race, plant-based nutrition can help you stay strong, fit, and competitive.
Want to start eating a plant-based diet but not sure how to do that? Check out my 4-week self-study course called Transitioning to a Plant-Based Diet! This course includes all the tips and tricks you need to make your diet healthier and more sustainable. You don't have to be vegan to eat a plant-based diet but you do need to eat more plant-based foods! Find out how to do it AND learn some new cooking techniques too in this information-packed course that you can complete on your own time. Only $37!
Here's one of the recipes from this health-optimizing course:
Have nutrition questions? Send me an email! cindy@2doctricoaching.com
Want to work with me on your nutrition? Check out my services here.
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Sources https://link.springer.com/article/10.1007/s40279-021-01540-8 https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(24)00386-9/fulltext https://link.springer.com/article/10.1007/s40279-021-01434-9
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