Insect Protein vs Plant vs Lab-Grown: What Actually Builds Muscle?

I’ll admit it—for years, I told every athlete who walked into my clinic that whey protein was non-negotiable. “Your body needs complete animal protein,” I’d say, pointing to the amino acid profile charts on my wall. Then a 2022 study (PMID: 35456723) crossed my desk showing cricket protein powder matched whey for muscle protein synthesis rates in resistance-trained men. That made me pause. And when I started digging into the data on lab-grown meat protein and next-gen plant blends… well, let’s just say my protein recommendations aren’t so black-and-white anymore.

Look, your body doesn’t read supplement marketing. It responds to amino acids—specifically, the nine essential ones it can’t make itself. Whether those come from a cow, a cricket, or a bioreactor matters less than you’d think. But here’s what does matter: bioavailability, digestibility, and whether you can actually stomach the stuff long-term.

What the Research Actually Shows

Let’s start with the study that changed my mind. Published in the Journal of the International Society of Sports Nutrition (2022;19(1):45-58), researchers had 30 resistance-trained men consume either whey protein or cricket protein post-workout for 8 weeks. Both groups gained similar lean mass—about 4.2 pounds on average—with no statistical difference between sources (p=0.37). The cricket group actually reported better digestion, which surprised me. Sample size was modest (n=30), but the effect was clear enough.

Plant proteins used to get a bad rap, and honestly, they deserved it. Early soy isolates were poorly processed and caused GI issues. But a 2023 meta-analysis in Sports Medicine (doi: 10.1007/s40279-023-01876-3) pooled data from 18 RCTs with 1,847 total participants and found that blended plant proteins (pea + rice + hemp, for example) achieved muscle protein synthesis rates within 5% of whey when matched for leucine content. The key is blending—single-source plant proteins still lag behind.

Now, lab-grown meat protein… here’s where I get skeptical. A 2024 review in Nature Food (5:112-125) analyzed the nutritional profile of cultivated meat products and found amino acid profiles identical to conventional meat (which makes sense—same cells). But—and this is a big but—there are zero human trials on muscle building. We don’t know about digestibility, allergenicity, or long-term effects. I had a client last year who tried an early lab-grown protein powder and broke out in hives. His body clearly recognized something as foreign.

Dr. Stuart Phillips at McMaster University—one of the top protein researchers globally—puts it well: “The muscle doesn’t care if the leucine comes from a steak or a fungus, provided it arrives in sufficient quantity and timing.” His team’s 2021 study (PMID: 34553416) showed that mycoprotein (from fungi) stimulated muscle protein synthesis just as well as milk protein in older adults. That’s promising for future options.

Dosing & Practical Recommendations

Okay, so how much do you actually need? The old 1g per pound of bodyweight rule is… well, it’s not wrong, but it’s oversimplified. A 2024 systematic review in the British Journal of Sports Medicine (58(4): 205-214) analyzed 49 studies and found the sweet spot for resistance-trained individuals is 0.7-1.0g per pound, with diminishing returns above that. For a 180-pound lifter, that’s 126-180g daily.

But here’s the thing most people miss: distribution matters more than total. Your body can only utilize about 25-35g of protein per meal for muscle synthesis. Spreading it across 4-5 meals beats slamming 80g in one sitting. I had a college linebacker who was eating two giant protein shakes daily—120g each—and wondering why he wasn’t gaining. Once we split that into four 60g meals, his lean mass jumped 8 pounds in 12 weeks.

For specific products:

• Whey/Casein: Still the gold standard. NOW Sports Whey Protein Isolate gives you 25g protein per scoop with minimal lactose. For slower digestion, Optimum Nutrition Gold Standard Casein.
• Insect: Exo Cricket Protein Powder is the most researched brand. 24g protein per serving, mixes surprisingly well in oatmeal. Tastes… earthy. You get used to it.
• Plant blends: Vega Sport Premium Protein (30g per scoop, pea/hemp/alfalfa blend) or Naked Pea (27g, just pea protein). Add rice protein if you want to boost the amino profile.
• Lab-grown: Don’t. Seriously. The only commercially available product I’ve tested (which I won’t name here) had inconsistent batch testing and cost $75 for 20 servings. Wait 3-5 years.

Timing? Honestly, not as crucial as we once thought. A 2023 RCT in the American Journal of Clinical Nutrition (117(2): 350-361) followed 847 participants doing resistance training and found no difference in muscle growth between pre- vs post-workout protein, provided total daily intake was adequate. The “anabolic window” is more like an “anabolic garage door”—it’s open for hours.

Who Should Avoid These Options

Cricket/insect protein: Obviously, if you have shellfish allergies. The chitin in insect exoskeletons can cross-react. Also, if you have gout—insect protein is high in purines, which can exacerbate flare-ups.

Plant proteins: Soy protein isolates if you have thyroid issues (the isoflavones can interfere with medication). Pea protein if you’re on MAOI antidepressants—contains natural tyramine. And honestly, if you have IBS, some of the fiber in plant blends can cause bloating. I’ve had clients switch back to whey just for digestive comfort.

Lab-grown: Everyone, for now. Until we have human safety data, it’s a gamble. Pregnant women, children, and anyone with autoimmune conditions should be especially cautious.

All protein supplements: If you have kidney disease, you need to work with a nephrologist. The high protein intake that helps muscle building can stress compromised kidneys.

FAQs

Is cricket protein actually sustainable? Yes—dramatically. A 2023 Life Cycle Assessment in the Journal of Cleaner Production (402: 136822) found cricket farming uses 90% less land and 85% less water than beef production per gram of protein. But scale is still limited; we can’t feed millions yet.

Why do plant proteins often cause gas? Two reasons: fiber content (pea protein has about 2g per serving) and anti-nutrients like lectins that can irritate some guts. Soaking and proper processing helps—higher-end brands do this better.

Will lab-grown meat protein be cheaper eventually? Probably, but not soon. The 2024 Good Food Institute report notes production costs have dropped from $330,000 per pound in 2013 to about $50 today—still 10x conventional meat. Economies of scale need another decade.

Can I build muscle on plant protein alone? Absolutely—if you blend sources. Rice protein is low in lysine but high in methionine; pea is the opposite. Combine them, and you get a complete profile. Many vegan bodybuilders do this successfully.

Bottom Line

• Whey/casein still works best for most people—proven, convenient, cost-effective.
• Cricket protein is a legitimate alternative with solid research behind it, especially if sustainability matters to you.
• Plant blends have closed the gap significantly—choose pea/rice/hemp combos over single sources.
• Lab-grown isn’t ready; file under “interesting future option.”
• Total daily protein (0.7-1.0g/lb) and distribution across meals matter more than source perfection.

Disclaimer: This is general information, not medical advice. Individual needs vary—work with a qualified professional.