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.
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.