Nutrition facts

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.

plant based proteins sources


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


Guide for FnN
Latest posts by Guide for FnN (see all)

Leave a Reply