Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis.
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Show Notes
00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets.
01:30 Resistance training and consuming protein stimulates muscle protein synthesis.
02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility.
02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source.
05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants.
08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis.
09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein.
11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals.
12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young.
13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein.
15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis.
16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet.
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