All about plant based protein
Plant based protein
Plant based protein is generally lower in certain essential amino acids and absorbed less effectively than animal-based protein [1,2]. This helps explain why research shows animal-based protein stimulates muscle protein synthesis (process in which muscles grow) more effectively than plant-based protein [3-5]. .
Now, this doesn’t mean plant-based protein is useless, but it does seem to elicit an inferior anabolic response [5]. Luckily, a 2016 study found that there is a simple way to work around this. They found that simply consuming a greater dose of plant-based protein allows for stimulation of muscle protein synthesis that is similar to the response elicited by animal-based protein [6]. .
All in all, plants can be an excellent source of protein. You just need a higher dose of the same protein source to achieve maximum benefits. If you are a vegan/vegetarian trainee, it’s also a good idea to consume multiple protein sources to provide a more balanced amino acid profile [5].
Plant-based protein sources in general are calorie-dense.
You nevertheless need to be mindful of your protein intake, since excess protein can be stored as fat by the body. In addition, high protein diets can be a risk factor for people with heart problems or kidney disease, and can increase the susceptibility for those with a history. (Taken from “Third Canadian Edition Nutrition, a Functional Approach” by Janice Thompson, Melinda Manore & Judy Sheeshka. Page 209).
Best Plant based protein sources
While I am not a vegetarian, I do believe in getting my protein from a wide variety of sources, including from plants! Not only do chia seeds, pumpkin seeds, beans, quinoa contain protein, but they provide healthy fats, omega 3s, fiber, and a plethora of micro nutrients as well.
Some non animal protein options, they are packed in plenty of proteins
- Soy milk
- Oat
- Tofu
- Soya beans
- Avocado
- Broccoli
- Almond and other nuts
- Spinach
- Peas
- Chia
- Chick-pea
- Mushroom
- Asparagus
- Lentil
- Cauliflower
- Quinoa
References:
1. http://jn.nutrition.org/content/145/9/1981.long
2. https://www.ncbi.nlm.nih.gov/pubmed/20977230
3. https://www.ncbi.nlm.nih.gov/pubmed/17413102/
4. https://www.ncbi.nlm.nih.gov/pubmed/19589961
5. https://www.ncbi.nlm.nih.gov/pubmed/26224750
6. http://jn.nutrition.org/content/146/9/1651.long
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