Lone Wolf said:The claim of whole plant based diet to maintain muscle mass is false because the quality of plant protein is poor. Vegan athlethes heavily supplement with pea protein and soy isolates, along with a ton of other supplements. Their powder plant based diet looks like this. If you love giving money to pharmaceutical companies, be my guest.
There are always outliers, like the example of a 20 year vegan below, whose microbiome can probably extract protein better. But by that time she already suffered permanent damage to her bones.
FYI, protein supplements are not pharmaceuticals. I have had no problem getting strong on protein that you deem "of poor quality." I have done several years of no supplemented protein and have gotten very respectable gains. You must not be an athlete, because all of them supplement heavily, not just the vegan ones.
Either way you are moving the goal posts which is a theme in this thread. You take a vegan elite strongman and nitpick that he uses xyz supplements which is inane because every other non-vegan strongman is housing supplements by the tub as well. Even a fraction of a percent advantage is worthwhile at the highest levels of competition so naturally everyone it is going to be ubiquitous.
You don't need to be a genetically gifted outlier to be able to convert rice and beans into muscle mass if you are eating in a caloric surplus. That feature comes stock with the human body.