The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So apparently, we're beginning to see that at a dose, a total daily protein at 1.6 grams per kilogram of body weight, the totally vegan group was able to hang in there against the omnivore group for muscle size and strength gains, at least within the conditions of the study, and at least for those 12 weeks, and at least for the subjects that were used, who weren't necessarily these high-level athletes or whatever.
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So they optimized protein, or at least made it at the bottom of optimal, at 1.6 grams per kilogram of body weight per day, in both groups, okay? But the unique thing about this study, it was the first time ever we're comparing vegans with omnivores. So there were no significant differences between groups in muscle size and strength gains by the end of the 12 weeks, where they were put on a progressive resistance training program.
so vegans that um are interested in gaining muscle mass obviously preserving muscle mass but also gaining muscle mass with their resistance training programs they can supplement with protein plant-based protein powder sources that will allow them to on a gram perram basis especially if it's a high enough dose gain the same muscle mass as someone doing let's say animal-based protein supplements