Research library
Nutrition insights
Peer-reviewed nutrition research, translated into plain English.
NutritionFree
Can you build muscle with only plant protein?
Trials that put lifters on entirely plant-based diets found no muscle deficit. You can build muscle with only plant protein, on two conditions.
2021Aug 2026
NutritionFree
How much protein do older adults need? More than the RDA
How much protein older adults need is more than the RDA suggests: three expert panels reviewing the evidence land at 1.0 to 1.2 grams per kilogram a day.
2013Aug 2026
NutritionFree
Does plant protein build as much muscle as animal protein?
Across 30 randomised trials, plant protein built slightly less muscle than animal protein and just as much strength. Soy came out level with milk protein.
2025Apr 2026