Let’s set the record straight. Yes, you can definitely grow muscle by consuming plant-based protein.
Plant proteins can provide all the essential amino acids necessary for muscle growth and repair. While animal-based proteins like meat, eggs, and dairy are commonly associated with muscle building, research has shown that plant proteins can be just as effective in promoting muscle strength and mass gains in response to resistance training. There are countless of examples of successful vegan athletes and bodybuilders who have built and maintained impressive physiques solely on a plant-based diet.
It's important when relying on plant-based proteins to ensure you consume a variety of protein-rich plant foods to meet your protein needs and obtain a complete range of essential amino acids. Plant-based protein sources such as almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, flax seeds, wheat germ and chia seeds can provide ample amounts of protein and the necessary amino acids for muscle growth and recovery.
sources:
Hartford HealthCare | stvincents.org/about-us/news-press/news-detail?articleId=49061&publicid=745#