Imagine this: It’s 7 PM. I’m super hungry after lifting heavy things. I look at my plain chicken and feel a little sad. Then my friend, who doesn’t eat meat, sends me a picture of his yummy lentil stew and says it helps him get strong too! I started wondering—can plants be just as good as chicken for strength? So I tried different foods, read a lot, and ate tons of tofu to find out.
Why We’re Obsessed with Protein (and Chicken)
“Sometimes you measure chicken carefully because it has special bits that help your muscles grow big and strong. Chicken is easy to get and our tummies use it well. But getting strong isn’t just eating enough food—it’s about tiny pieces called amino acids that tell your muscles, ‘Grow!’ One of these helpers is called leucine. Chicken has a lot of leucine, but I wasn’t sure if plants did. Then I counted and checked to see if plants could help, too.
Chicken’s Secret Sauce: Why It’s the Benchmark
Let’s dissect 100 gm chicken protein (roughly 300-330g of cooked chicken breast):
- 31g protein, 3g fat, nearly zero carbs.
- 2.5g leucine—hitting the 2-3g threshold to max out MPS.
- Perfect PDCAAS score of 1.0 (meaning optimal amino acid balance).
- Digests at ~90% efficiency.
When I first started building muscles, I ate a lot of chicken every week to help me feel strong and safe. Was it fun? Nope. Did it work? Oh yes! But later, my tummy started hurting, so I tried eating plants instead. Guess what? I stayed strong—I didn’t get weak at all!
Plant Protein Underdogs: Can They Hang?
Plants aren’t “incomplete”—they’re just different. To match 100 gm chicken protein, you’d need:
| Protein Source | Amount for 31g Protein | Leucine (g) | PDCAAS | Bioavailability |
|---|---|---|---|---|
| Soy (Tofu/Tempeh) | 150g (firm tofu) | 2.4 | 1.00 | 90-95% |
| Pea Protein Isolate | 33g powder | 2.3 | 0.89 | 85-90% |
| Lentils | 230g (cooked) | 1.8 | 0.60 | 70% |
| Rice + Pea Blend | 40g powder | 2.6 | 0.98 | 88% |
My reality check: When I started eating soy instead of chicken after exercise, I was still strong. But when I tried just lentils, it felt really hard—like trying to push a big rock! I learned that how well your tummy handles food is super important.
Plants have some little problems when helping muscles grow:
- Missing pieces: Chicken has all the building blocks muscles need. Some plants are missing a few. But if you mix the right ones—like rice and peas, or hummus and pita—you get all the blocks!
- Tummy troubles: Some plants are harder for your tummy to use. But if you soak beans or eat special ones like tempeh (a kind of tofu), your tummy can use them better.
- Not enough leucine: Chicken gives a lot of leucine, the stuff that tells muscles to grow. With plants, you need to eat more. A shake with pea protein and soy milk worked really well for me!
Real-World Muscle Gain: My 6-Month Experiment
I coached two clients:
- Mike (chicken devotee): 150g daily protein (mostly chicken).
- Priya (vegan): 180g daily (tofu, pea protein, quinoa combos).
After 24 weeks? Both gained 4.5kg lean mass. Priya ate more calories and protein, but her bloodwork (creatine, B12) stayed optimal. Takeaway: Plants work—but require strategy.
So, which one is better—chicken or plants?
- Chicken is easier and faster to help muscles grow. Just eat it, and it works great.
- Plants can work too! You just have to:
- Mix the right ones together (like soy and rice).
- Eat a little more than you would with chicken.
- Pick the easier-to-digest kinds, like tempeh (a special kind of tofu).
Both can help muscles—chicken is quick, plants take more planning!
Here’s what I think (even if not everyone agrees):
Animal foods like chicken might seem better for muscles, but if you eat enough plant protein with the right parts (like leucine), it works just as well!
But… plants take more work. So if you’re super busy, chicken is easier.
If you want to try plants, start with soy or mix plant proteins together!
Your Action Plan
- If you eat meat: Keep eating chicken, but also try fish and eggs sometimes.
- If you don’t eat meat (vegan): Mix foods like rice and beans every day. After playing or exercising, drink a shake made from rice and pea protein.
- If you help others with food (like a coach): Remind them it’s important when they eat the good stuff for muscles—not just what they eat.
Fun idea: Try swapping one chicken meal each day with tofu or soy for a week. See how you feel—I did it, and my tummy felt much better!
What’s your take? Ever switched from chicken to plants and seen gains (or regrets)? Share your battle stories below! 👇
Key Links
Scientific Studies & Research
- Protein Digestibility-Corrected Amino Acid Score (PDCAAS) – NIH
- Supports the discussion on protein quality scores.
- Leucine Threshold for Muscle Protein Synthesis – Journal of Nutrition
- Backs up the claim about leucine’s role in muscle growth.
- Plant vs. Animal Protein for Muscle Gain – AJCN Study
- Provides evidence that plant proteins can match animal proteins when intake is adjusted.
Nutrition & Fitness Authorities
- International Society of Sports Nutrition (ISSN) on Protein Intake
- A trusted source for protein recommendations for athletes.
- Harvard Health on Plant-Based Protein
- A balanced take on plant vs. animal protein from a reputable medical source.
- Examine.com on Protein Bioavailability
- Breaks down digestibility and absorption rates of different proteins.
Vegan & Plant-Based Muscle Building
- No Meat Athlete – Plant-Based Protein Guide
- A practical resource for vegan athletes.
- Vegan Bodybuilding – Protein Combining Tips
- Shows how plant-based athletes optimize protein intake.
Supplement & Food Comparisons
- Pea Protein vs. Whey – Healthline
- Compares two popular protein sources.
- Tofu Nutrition & Benefits – WebMD
- Validates soy as a muscle-building protein source.
READ MY BLOG ON;- Mindful Eating: How a Simple Mindset Shift Transformed My Relationship with Food
