Many fitness enthusiasts and bodybuilders have claimed, based on old studies, that animal protein supplements like whey are superior to plant protein supplements. However, Arnold Schwarzenegger revealed that the old studies may be outdated, as recent studies have found contradictory evidence.

“A new study found that plant protein powder increased muscle protein synthesis after a workout just as much as whey protein,” wrote the bodybuilding icon in Arnold’s Pump Club. Arnold Schwarzenegger explained why people have formed the opinion that whey protein is superior to plant-based proteins like pea protein. 

Schwarzenegger said that the studies still maintain the fact that, on a “per gram of protein” basis, whey holds the lead. It has “more essential amino acids, which help power muscle growth and recovery,” wrote former Mr. Olympia. However, studies and plant protein powder production techniques have “evolved.”

Arnold Schwarzenegger explained that companies have combined various plant proteins to create amino acid profiles “similar” to whey protein supplements. “For example, pea and rice protein are a common combination,” explained the Arnold Classic co-founder. 

By combining multiple sources of plant proteins, you can create a similar amino acid profile to whey. For example, pea and rice protein are a common combination for plant-based power. Recent studies found that 32 g of plant protein powder was the “sweet spot” for muscle hypertrophy.

Arnold Schwarzenegger also mentioned that more than one study found that whey and plant-based proteins yielded similar results. However, he did mention that you need to take a little more plant protein powder to experience similar results. However, that’s where plant protein has an advantage.

Arnold Schwarzenegger didn’t mention one advantage

While Whey might still be the king of protein per gram, you shouldn’t face any issues by increasing how much plant protein powder you consume. Whey protein powder is made from cow’s milk, which means people who are lactose intolerant have a hard time digesting whey. Some companies have found a solution.

They add gut-friendly enzymes that help people digest whey without any issues. However, plant protein doesn’t have lactose, and even people with acute lactose intolerance may benefit from consuming plant protein supplements. This is also why increasing plant protein intake shouldn’t affect your digestion.

So, Arnold Schwarzenegger busted the old myth that plant protein powders aren’t good enough to give you gains. However, you should always keep an eye on your total protein consumption, although you can consume more plant protein without facing digestive issues.