Plant-based proteins are thought to be inferior to animal-based proteins because (i) they generally contain lower amounts of essential amino acids overall; (ii) they often contain an inadequate amount of one or more specific EAAs (typically lysine, methionine, and/or leucine), and a sufficient amount of all EAA are needed to sustain muscle protein synthesis (MPS); and (iii) they are generally less digestible, meaning that a lower amount of EAA are available for muscle tissue after consuming plant-based proteins.[1]
There are ways around these issues, however. For starters, while whole food sources of plant-based proteins are generally less digestible than whole food sources of animal-based protein sources, this does not appear to be the case for protein powders.[2]
Second, it’s possible to compensate for lower amounts of EAA simply by consuming a larger amount of plant-based protein. Research indicates that when a dose of 30 grams of a plant-based protein powder is consumed — regardless of whether it’s derived from wheat, potato, corn, pea, or a combination of sources — a rise in MPS is achieved that is comparable to that of milk protein.[3][4][5][6] Similar results were also reported in a study that compared chicken breast to a lysine-enriched meat alternative composed of wheat and chickpea protein.[7]
Moreover, most of us don’t consume a single isolated protein source. From a whole diet perspective, protein intake is typically derived from a variety of foods.
Finally, it’s important to consider the elephant in the room here: acute increases in MPS aren’t necessarily predictive of longer term muscle gains,[8] and the accumulation of muscle mass occurs over a weeks-to-months timescale, rather than minutes-to-hours. So, it’s prudent to question the model used to assess differences in the “muscle-building ability” of plant- and animal-based proteins. This brings us to the central question of importance: can vegan and omnivorous diets similarly support resistance exercise-induced adaptations?
The answer seems to be yes. In two separate studies in young adults that included a resistance exercise intervention and randomized the participants to consume a high-protein diet (≥1.6 grams per kilogram of body weight per day), either mostly from animal-based proteins or exclusively from plant-based proteins, both found comparable increases in muscle size and strength between groups after a few months.[9][10]
In sum, the collective evidence suggests that as long as total daily protein intake is sufficiently high and a variety of plant-based proteins are consumed, vegan and omnivorous diets are equally effective for increasing muscle size and strength.
References
- ^Chad M Kerksick, Andrew Jagim, Anthony Hagele, Ralf JägerPlant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise?Nutrients.(2021 Jun 7)
- ^Philippe J M Pinckaers, Jorn Trommelen, Tim Snijders, Luc J C van LoonThe Anabolic Response to Plant-Based Protein IngestionSports Med.(2021 Sep)
- ^Philippe J M Pinckaers, Imre W K Kouw, Floris K Hendriks, Janneau M X van Kranenburg, Lisette C P G M de Groot, Lex B Verdijk, Tim Snijders, Luc J C van LoonNo differences in muscle protein synthesis rates following ingestion of wheat protein, milk protein, and their protein blend in healthy, young malesBr J Nutr.(2021 Dec 28)
- ^Pinckaers PJM, Hendriks FK, Hermans WJH, Goessens JPB, Senden JM, VAN Kranenburg JMX, Wodzig WKHW, Snijders T, VAN Loon LJCPotato Protein Ingestion Increases Muscle Protein Synthesis Rates at Rest and during Recovery from Exercise in Humans.Med Sci Sports Exerc.(2022-09-01)
- ^Pinckaers PJM, Kouw IWK, Gorissen SHM, Houben LHP, Senden JM, Wodzig WKHW, de Groot LCPGM, Verdijk LB, Snijders T, van Loon LJCThe Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy, Young Males.J Nutr.(2022-Sep-28)
- ^Pinckaers et alThe Muscle Protein Synthetic Response Following Ingestion of Corn Protein, Milk Protein and Their Protein Blend in Young MalesCurrent Developments in Nutrition.(06-2020)
- ^Imre W K Kouw, Philippe J M Pinckaers, Cindy Le Bourgot, Janneau M X van Kranenburg, Antoine H Zorenc, Lisette C P G M de Groot, Lex B Verdijk, Tim Snijders, Luc J C van LoonIngestion of an ample amount of meat substitute based upon a lysine-enriched, plant-based protein blend stimulates postprandial muscle protein synthesis to a similar extent as an isonitrogenous amount of chicken in healthy, young menBr J Nutr.(2021 Dec 9)
- ^Witard OC, Bannock L, Tipton KDMaking Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training.Int J Sport Nutr Exerc Metab.(2022-Jan-01)
- ^Monteyne AJ, Coelho MOC, Murton AJ, Abdelrahman DR, Blackwell JR, Koscien CP, Knapp KM, Fulford J, Finnigan TJA, Dirks ML, Stephens FB, Wall BTVegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults.J Nutr.(2023-Feb-22)
- ^Victoria Hevia-Larraín, Bruno Gualano, Igor Longobardi, Saulo Gil, Alan L Fernandes, Luiz A R Costa, Rosa M R Pereira, Guilherme G Artioli, Stuart M Phillips, Hamilton RoschelHigh-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and OmnivoresSports Med.(2021 Feb 18)