Is plant-based protein effective for stimulating muscle growth?
Several studies have shown that plant-based protein can be less effective to stimulate muscle protein synthesis (the process driving muscle growth) as compared to animal-based protein.
This has been attributed to:
- a lower digestibility
- a lower total essential amino acid content (building blocks for muscle)
- a sub-optimal amino acid profile in which one of the essential amino acids is lacking and therefore limiting protein synthesis.
Such studies have usually compared ~20 g of an isolated protein supplement (e.g. whey vs soy protein shake).
Mixing different plant-based protein sources (such as in a meal) can create a more balanced amino acid profile and may improve the muscle growth response. However, this concept has not been investigated much.
Another strategy is to simply consume a greater amount of plant-based protein to compensate for its lower quality.
Go to the next infographic in the protein series:
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