Plant Based

Building Muscle on Animal VS Plant Proteins: Two New Studies to Consider

by Mike Mutzel


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.

Studies Mentioned

1.Hevia-Larraín, V. et al. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 51, 1317–1330 (2021).
2.Pinckaers, P. J. M., Trommelen, J., Snijders, T. & Loon, L. J. C. van. The Anabolic Response to Plant-Based Protein Ingestion. Sports Med. 51, 59–74 (2021).
3.Itkonen, S. T. et al. Partial Replacement of Animal Proteins with Plant Proteins for 12 Weeks Accelerates Bone Turnover Among Healthy Adults: A Randomized Clinical Trial. J. Nutr. 151, 11–19 (2021).
4.Tian, A. et al. Reference markers of bone turnover for prediction of fracture: a meta-analysis. J. Orthop. Surg. Res. 14, 68 (2019).
5.Tso, R. & Forde, C. G. Unintended Consequences: Nutritional Impact and Potential Pitfalls of Switching from Animal- to Plant-Based Foods. Nutrients 13, 2527 (2021).

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