Plant-based protein sources?

Plant-based protein sources can provide essential amino acids, although certain considerations are needed. Soy is one of the only vegan complete protein sources, which means it provides all essential amino acids in adequate amounts. Potato protein isolate also has a similar amino acid profile to whey, though it is less common. One can use isolated sources of these proteins to ensure adequate intake, especially for muscle building and maintenance on a vegan diet 1 2 3.

Additionally, corn protein is high in leucine, an important amino acid for muscle synthesis, and can be combined with other plant proteins like soy and pea to create complete protein blends. These blends can help match the muscle building potential of animal-based proteins 2.