Which plant-based protein sources have the most anabolic potential?
Protein provides the building blocks (amino acids) for muscle growth. But not all proteins have the same quality.
For example, animal-based proteins are typically of higher quality than plant-based protein. This is attributed to:
- higher absorption of the amino acids
- higher essential amino acid content (amino acids that cannot be made by the body)
- higher leucine content (the amino acid that is most potent at stimulating muscle growth).
This study analyzed several commercially available plant protein supplements for their amino acid profile and compared them to animal protein.
Most of the plant-based protein sources were indeed lower in leucine as compared to animal-based proteins. However, corn protein was very high in leucine.
This does not necessarily mean that corn is a high-quality protein source. Corn protein is low in the essential amino acid lysine. When one essential amino acid is lacking, it limits the use of all amino acids for muscle growth.
Therefore, it may be a good idea to mix different plant-based protein sources together to create a complete amino acid profile. For example, combine corn with a plant-based protein that is relatively high in lysine.
In conclusion, although most plant-based protein sources are relatively low in leucine, corn seems to be an exception. Therefore, corn protein might be a valuable ingredient in plant-based protein mixes.
Go to the next infographic in the protein series:
Chew your meat properly!
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