Effectiveness of Plant-Based vs. Animal-Based Protein Consumption in Growing Indian Athletes: A Review of Sports Performance and Physiological Outcomes

Abstract

The comparative effectiveness of plant-based and animal-based protein consumption is a critical consideration for growing athletes, particularly in the socio-cultural and dietary context of India. This report synthesizes current evidence regarding protein quality, muscle protein synthesis (MPS), strength, endurance, and recovery in adolescent and young adult athletes. Research generally indicates that while animal-based proteins—such as whey and dairy—possess higher digestibility and a more complete essential amino acid (EAA) profile (particularly leucine), well-planned plant-based diets can be non-inferior for strength and hypertrophy when total protein intake is sufficient (typically 1.6–2.0 g/kg/day).

In the specific context of Indian athletes, evidence is limited but suggests potential performance disparities. A landmark study on Indian female national athletes revealed that non-vegetarians exhibited significantly better endurance and recovery times compared to lacto-ovo vegetarians

However, broader contemporary literature suggests that plant-protein blends and leucine-enriched plant sources can mitigate these differences [8],[34].  For growing athletes, who have higher metabolic demands for both growth and athletic training, ensuring protein adequacy is paramount regardless of the source. While plant-based diets offer environmental and metabolic health benefits, athletes in India must be vigilant about micronutrient adequacy, specifically Vitamin B12, iron, and zinc, to prevent performance-limiting deficiencies.