Animal-based proteins are generally higher quality than plant-based proteins because they contain adequate amounts of all the essential amino acids (EAA) and are better digested and absorbed.[1] Consequently, studies typically report a greater increase in muscle protein synthesis (MPS) following the ingestion of animal-based proteins.[2]
To overcome the lesser anabolic properties of plant-based proteins, a greater amount of protein can be consumed.[3][4] In a 3-day study in older adults (average age of 66), daily MPS rates did not differ between a high-protein (1.8 grams of protein per kilogram of body mass per day) vegan diet that provided 57% of protein as mycoprotein and a high-protein omnivorous diet.[5]
An alternative (or even additional) strategy is to combine different plant-based proteins to provide a balanced EAA profile,[6] as plant-based proteins typically contain an inadequate amount of one or more EAA.
While studies looking at acute changes in MPS are informative, they do not directly reflect longer-term changes in muscle mass and strength, which is what we’re really concerned with.
Evidence suggests plant- and animal-based protein supplements have a similar effect on changes in muscle mass and strength in older adults (≥ 50 years).[7] However, consuming an omnivorous diet and obtaining 25–50 grams of protein per day from a plant-based protein supplement is very different from consuming a vegan diet.
A 12-week study in young men demonstrated that a high-protein (1.6 grams per kilogram of body mass per day) vegan diet promoted comparable increases in leg lean mass and muscle strength as a high-protein omnivorous diet.[8] Unfortunately, a similar study has yet to be conducted in older adults, so the consequences of consuming a vegan diet on muscle mass and strength in this population remains unclear.
As it stands, the source of protein doesn’t seem to matter all that much, as long as enough total protein is consumed each day.
References
- ^Domić J, Grootswagers P, van Loon LJC, de Groot LCPGMPerspective: Vegan Diets for Older Adults? A Perspective On the Potential Impact On Muscle Mass and Strength.Adv Nutr.(2022-06-01)
- ^Philippe J M Pinckaers, Jorn Trommelen, Tim Snijders, Luc J C van LoonThe Anabolic Response to Plant-Based Protein IngestionSports Med.(2021 Sep)
- ^Stefan Hm Gorissen, Astrid Mh Horstman, Rinske Franssen, Julie Jr Crombag, Henning Langer, Jörgen Bierau, Frederique Respondek, Luc Jc van LoonIngestion of Wheat Protein Increases In Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized TrialJ Nutr.(2016 Sep)
- ^Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SMMyofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly menNutr Metab (Lond).(2012 Jun 14)
- ^Alistair J Monteyne, Mandy V Dunlop, David J Machin, Mariana Oc Coelho, George F Pavis, Craig Porter, Andrew J Murton, Doaa R Abdelrahman, Marlou L Dirks, Francis B Stephens, Benjamin T WallA mycoprotein based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomized controlled trialBr J Nutr.(2020 Nov 11)
- ^Herreman L, Nommensen P, Pennings B, Laus MCComprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score.Food Sci Nutr.(2020-Oct)
- ^Meng Thiam Lim, Bernice Jiaqi Pan, Darel Wee Kiat Toh, Clarinda Nataria Sutanto, Jung Eun KimAnimal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsNutrients.(2021 Feb 18)
- ^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)