You can get sufficient protein from a vegan diet
Multiple clinical trials and modeling studies demonstrate that a well-planned vegan diet can provide sufficient protein and essential amino acids to support normal health, muscle protein synthesis, and athletic performance just as effectively as an omnivorous diet.
The retrieved literature contains multiple randomized controlled trials and nutritional modeling studies demonstrating that vegan diets—when properly formulated or consumed in adequate quantities—yield muscle protein synthesis rates, hypertrophy, and overall protein adequacy comparable to omnivorous diets. While some papers note challenges regarding plant protein digestibility or specific amino acid limitations (such as lower bioavailability or specific deficiencies in older populations), the robust empirical evidence from recent human trials directly supports the claim that sufficient protein is achievable on a vegan diet.
A. J. Monteyne, M. Coelho, A. Murton, D. Abdelrahman, Jamie R. Blackwell, C. Koscien, Karen M. Knapp, J. Fulford, T. Finnigan, M. Dirks, F. Stephens, B. Wall. Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. 2023. https://doi.org/10.1016/j.tjnut.2023.02.023
Demonstrated that a high-protein vegan diet supports comparable daily myofibrillar protein synthesis rates and muscle hypertrophy as an omnivorous diet.
Jacintha Domić, P. Grootswagers, L. V. van Loon, L. D. de Groot. Perspective: Vegan Diets for Older Adults? A Perspective On the Potential Impact On Muscle Mass and Strength. 2022. https://doi.org/10.1093/advances/nmac009
Highlighted that plant proteins' lower bioavailability, essential amino acid content, and whole-food matrix may increase the risk of inadequate protein intake in older adults.
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S. N. Heerschop, A. Kanellopoulos, S. Biesbroek, P. van ‘t Veer. Shifting towards optimized healthy and sustainable Dutch diets: impact on protein quality. 2023. https://doi.org/10.1007/s00394-023-03135-7
Found that optimized sustainable diets substituting meat with plant-based sources maintain sufficient protein adequacy.
Jacintha Domić, Philippe J. M. Pinckaers, P. Grootswagers, E. Siebelink, J. C. Gerdessen, Luc J. C. van Loon, Lisette de Groot. A well-balanced vegan diet does not compromise daily mixed muscle protein synthesis rates when compared to an omnivorous diet in active older adults: a randomized controlled cross-over trial.. 2024. https://doi.org/10.1016/j.clnesp.2024.07.051
Showed that a well-balanced vegan diet does not compromise daily muscle protein synthesis rates compared to an omnivorous diet in active older adults.
A. Wanders, S. N. Heerschop, Sander Biesbroek, M. Dötsch-Klerk. Replacing Animal Meat with Plant-Based Meat Alternatives: The Impact of Protein Quality on Protein Adequacy in the Dutch Diet. 2025. https://doi.org/10.1016/j.cdnut.2025.104562
Indicated that replacing animal meat with plant-based alternatives leaves total and utilizable protein intake adequate for the majority of the population.
A. Askow, Takeshi M. Barnes, Žan Zupančič, Max T. Deutz, K. Paulussen, Colleen F. McKenna, A. Salvador, Alexander V. Ulanov, S. Paluska, Jared W. Willard, S. Petruzzello, N. Burd. Impact of Vegan Diets on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females: A Randomized Controlled Trial.. 2025. https://doi.org/10.1249/MSS.0000000000003725
Found that the anabolic action of animal versus vegan dietary patterns on muscle protein synthesis is similar in young adults.
David M. Goldman, Cassandra B. Warbeck, Micaela C. Karlsen. Protein Requirements for Maximal Muscle Mass and Athletic Performance Are Achieved with Completely Plant-Based Diets Scaled to Meet Energy Needs: A Modeling Study in Professional American Football Players. 2024. https://doi.org/10.3390/nu16121903
Demonstrated that completely plant-based diets scaled to high energy needs satisfy protein and leucine requirements for elite athletes.
David M. Goldman, Cassandra B. Warbeck, Micaela C. Karlsen. Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study. 2024. https://doi.org/10.3390/nu16081122
Showed that plant-based diets scaled to caloric demands can supply enough protein and leucine to maximize hypertrophy and strength in bodybuilders.
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