Plant Based Protein for Athletes

Exciting news alert! Recent study reveals the muscle-boosting power of plant proteins! As a plant-based triathlete, I am excited about a recent study providing solid evidence supporting the effectiveness of plant proteins in promoting muscle recovery and growth.

"Ingestion of a plant-based protein blend stimulates post-exercise myofibrillar protein synthesis rates equivalently to whey protein in resistance-trained athletes" by M. A. Mamerow, S. M. Res, et al., published in the American College of Sports Medicine (ACSM) journal. This research suggests that a blend of plant-based proteins, when consumed post-exercise, can stimulate myofibril protein synthesis (the process by which muscle fibers repair and grow) at a rate comparable to whey protein in resistance-trained individuals.

This finding is important because it shows that plant protein blends, which typically contain combinations of pea, rice, and other plant-based sources, can be as effective for muscle recovery and growth as whey protein, a common animal-based protein source. The study underscores the potential for plant-based diets to support muscle development in athletes, dispelling the myth that animal proteins are superior for muscle building.

To read the research yourself, search for this citation: Mamerow, M. A., Res, S. M., et al. (2021). Ingestion of a plant-based protein blend stimulates post-exercise myofibrillar protein synthesis rates equivalently to whey protein in resistance-trained athletes. American Journal of Clinical Nutrition, 113(3), 548-557. DOI: 10.1093/ajcn/nqaa300

Let’s take a closer look at the difference between animal and plant-based sources of amino acids. Both animal and plant protein sources offer unique benefits for muscle development and recovery, though there are some key differences to consider.

Animal-based proteins, such as meat, poultry, fish, eggs, and dairy, are considered "complete" proteins, meaning they contain all nine essential amino acids required for muscle repair and growth. They are especially rich in leucine, a branched-chain amino acid (BCAA) that significantly stimulates muscle protein synthesis. Animal proteins are also highly bioavailable, meaning the body can efficiently absorb and utilize them. This makes them particularly effective for muscle recovery after intense exercise.

Plant-based proteins, found in foods like beans, lentils, tofu, quinoa, and nuts, are often lower in certain amino acids like leucine than animal proteins. However, they offer a range of other benefits, including higher fiber content, lower levels of saturated fat, and beneficial phytonutrients. “ Lower amounts of key essential amino acids (EAA’s), in particular leucine, lysine, and methionine, have been suggested to impair post-exercise myofibril protein synthesis (MyoPS, AKA muscle growth) after plant protein ingestion.”

While many plant proteins are incomplete (lacking one or more essential amino acids), a varied diet can provide all the necessary amino acids over time. Combining different plant protein sources (e.g., rice and beans) can offer a complementary amino acid profile for muscle development. In the study, researchers formulated” a plant-based blend consisting of pea (high in leucine and lysine, but low in methionine), brown rice (high in methionine, low in lysine), and canola protein (no amino acid deficiencies and easily isolated to allow for a high protein content in a ~2:2:1 ratio” to mirror the amino acid profile of animal protein.

The bioavailability of protein varies between animal and plant-based sources. Whey protein is often preferred for its rapid, albeit short-lived, rise in myofibrillar protein synthesis (MyoPS) within the first 0-2 hours after exercise. In contrast, plant-based proteins, especially fibrous ones, are slower to absorb due to their higher fiber content. However, a blend of plant proteins can offer a comparable, though more sustained, rate of MyoPS during the 2-4 hours post-exercise window. To optimize muscle recovery and protein synthesis, athletes consuming plant-based proteins should consider the timing of their intake. Pre-loading with plant protein before exercise can ensure the availability of essential amino acids (EAAs) during the critical post-exercise period, thereby enhancing MyoPS and recovery.

In summary, this study provides compelling evidence that plant-based protein blends can be as effective as animal-based sources like whey protein for promoting muscle recovery and growth in resistance-trained athletes. The findings challenge the long-held belief that animal proteins are inherently superior for muscle development, highlighting the potential of plant-based diets to support athletic performance. By combining different plant protein sources to create a complete amino acid profile, athletes can achieve optimal muscle growth and recovery. Careful timing and pre-loading with plant protein for those of us following plant-based diets can further enhance muscle growth and recovery. Ultimately, this research underscores the growing understanding that plant-based nutrition can play a crucial role in supporting athletic performance and muscle development, making it a viable option for athletes seeking sustainable, plant-powered nutrition.