Researchers found that milk protein resulted in a higher increase in essential amino acids compared to the plant-based protein over 5 hours. However, muscle protein synthesis was identical between the groups.
ARE PLANT PROTEIN BLENDS BETTER THAN WHEY PROTEIN? [NEW STUDY FINDS BEST PLANT PROTEINS TO BUILD MUSCLE]
- Muscle protein synthesis was not different between the milk concentrate and wheat, corn, and pea protein supplement (i.e., plant protein blend).
- 30 grams of milk concentrate resulted in a faster rise in essential amino acids over 5 hours.
- This study is unique because it found that 30 grams of plant-based protein can equally stimulate protein synthesis as milk-based protein.
THE MYTH THAT YOU CAN’T BUILD MUSCLE ON A VEGAN DIET
You can’t build muscle on a vegan diet has been the common belief among bodybuilders and fitness enthusiasts. Contrary to this widely held belief, current research suggests that a well-structured vegan diet can build muscle mass equally effectively as an animal-based diet. There are many myths regarding protein in the fitness genre, such as you can absorb more than 30 grams of protein or the protein absorption myth.
Plant-based proteins are considered to have a lesser anabolic response than animal proteins due to lower amounts of leucine, lysine, and/or methionine.(Gorissen et al., 2018; Tang & Phillips, 2009)
They are considered to have lower protein bioavailability/lower digestibility and an incomplete amino acid profile. (van Vliet et al., 2015) Eating 2 or more of these incomplete proteins together forms a complementary with all essential amino acids.
The Benefits of Combining Plant Proteins
Combining different plant proteins can provide a more balanced amino acid profile for stimulating protein synthesis and possibly long-term muscle gains. Studies have found that muscle protein synthesis differs depending on the source of protein despite consuming the same amount of protein.(Pennings et al., 2011; Tang et al., 2009)
An example of a vegan complete protein combination is combining corn-, hemp-, or brown rice–derived protein (low lysine and high methionine content) with soy- or pea-derived protein (low methionine and high lysine content). These complimentary proteins balance out the amino acid deficiencies in each food (Gorissen et al., 2018; Pinckaers et al., 2021) Check out the vegan protein powder Reddit threads.
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