Look, I’m not suggesting that whey isn’t a great protein, or that casein or other animal-derived proteins aren’t great, because, let’s face it, they are. Bu there might be some good reasons to use a plant-based protein instead of whey or other proteins, sometimes or even all of the time.

That got your attention, didn’t it?

Look, I’m not suggesting that whey isn’t a great protein, or that casein or other animal-derived proteins aren’t great, because, let’s face it, they are. Bu there might be some good reasons to use a plant-based protein instead of whey or other proteins, sometimes or even all of the time.

Protein powders are, quite rightly, the most popular sports supplement on the market, and while it’s true that protein powders aren’t anything magical, despite what some say, they are convenient, easy-to-use, and a cost-effective food. They allow us to support performance when we’re on the go, busy, or at times (like before or after exercise) when we may not feel like a meal or are unable to prepare one.

Optimize Your Protein Intake

Optimizing protein intake is critical for muscle-gain,¹ reducing soreness after training,² and reducing muscle loss and improving fat-loss while dieting.^{3, 4, 5} Taking in sufficient protein is also important for cardiometabolic health, and general health,⁶ helping to modulate blood pressure and other cardiac risk factors.^{7, 8} So, if you’re not consistently taking in the optimum amount of protein for your goals, you might want to consider a protein supplement.

Traditionally protein supplements were either whey (most commonly) or casein. Now, of course, there are many other types of protein available; ranging from soy to rice, beef, and cricket. But overall, the most common supplemental protein is still good ol’ whey protein, either as isolate or concentrate.

There are many positive effects of whey protein. It can help to reduce diabetes risk factors, inflammation and oxidative stress,⁹ improve muscle retention and fat loss, and reduce fat mass and cardiovascular risk factors.^{10, 11, 12}

Some of these effects might result from simply taking a high-quality protein supplement. On the other hand, dairy overall is associated with a host of positive outcomes in observational research including improvements in lean mass and increased improved fat-loss. ^{13, 14, 15, 16, 17, 18}

Dairy products are also associated with reduced rates of diabetes, ^{19, 20} and reduced insulin resistance.²¹

So, you’d expect for dairy proteins to be at the top of my list for supplements, right?

While dairy is fine for most people, it is also a common allergen, and there appears to be a rising incidence of milk protein intolerance and allergy.²²

And this is where the rubber hits the road. If you notice any gastrointestinal effects from your current protein (bloating, pain, cramping) or you have systemic effects that could be related to a combined or isolated milk protein allergy, such as eczema, headaches, or ‘brain fog’ after taking protein, you might want to try a plant-based protein instead, to see if there is any improvement.

It makes sense if you are doing this, choosing a low-allergen, extremely high-protein supplement that has been demonstrated to be as effective as whey for muscle accretion.

Pea protein isolate fits the bill. Pea proteins have an amino acid profile that compares favorably with the recommended amino acid pattern proposed by the Institute of Medicine of the United States National Institutes of Health,²³ and in an evaluation of pea protein isolate vs. whey protein, both protein-types elicited nearly identical increases in muscle thickness when compared with placebo.²⁴

Some factors to consider when choosing a plant-based protein:

• It should be high in protein, low in carbs, and with zero added sugar. The most important thing to look for in a protein powder is protein. Many protein powders contain too much sugar, extra carbohydrates, or fillers that reduce the overall protein content. It’s well known that when total protein content is high enough, other factors like the amino acid composition are less important.
• It is free-from anti-nutrients. While not the bogeyman that some say, anti-nutrients (such as trypsin inhibitors, saponins, and phytic acid) can reduce protein digestion and absorption and promote gastric upset for some people. So, the ideal situation is to find a protein free-from these anti-nutrients.
• There are high digestion and absorption rates with plant based supplements. If you can’t digest and absorb protein, you can’t use it. Choose a protein that has good digestion and absorption rates so that you know that you can utilize the protein that you’re taking in. It’s often claimed that plant-based proteins are poorly absorbed. This is a myth. In fact, pea protein exhibits absorption rates of more than 89%.²⁵
• They are high in BCAAs. There is no need to supplement with additional BCAAs (leucine, isoleucine, and valine) or to add them to a protein powder if you are getting enough from your diet and from naturally occurring BCAAs within a quality protein powder. The gold-standard of plant-based protein, pea protein isolate, contains nearly 4g of BCAAs per 25g serving.
• Plant proteins are practically complete. Because we eat a mixed diet, we don’t always need to eat complete proteins. We will, in general, get enough of what we require over a day or days. The most important thing is to get enough protein overall, and enough of the essential amino acids (EEAs) and BCAAs. However, to ensure the best nutrient support, you should choose a protein that is complete (contains all nine essential amino acids) to ‘cover your bases’ and ensure that you’re getting the aminos you need.
• It is free-from common allergens. Some of the most common allergens include soy, dairy, wheat, eggs, shellfish, and certain nuts. Intolerances can also be ‘dose and frequency’ dependent, so, in other words, you might be completely fine eating some eggs, or drinking some milk, or eating a little tofu, but could suffer ill-effects if you frequently supplement with an allergenic protein. Pea protein is considered one of the most hypo-allergenic proteins available.
• Plant proteins are sustainable. Dairy-farming, especially as currently practiced (i.e. factory-farmed, grain-fed cattle) is less ecologically sustainable than plant-based food production.²⁶

You Don’t Have to Hate Meat

I ain’t no dairy hater (what would I have my cookies with?), and I ain’t got no beef with beef (burger, get in my mouth!).

But, you might want to try a plant-based protein like pea protein isolate to see if you get better results than from your current protein. There is nothing to lose, as the research thus far shows equal performance results when compared to whey and if you don’t notice anything, you can always go back to whey, or another protein. On the other hand, if you do notice reduced side-effects, your gut, brain, and the people around you (come on, you know what I’m sayin’ here!), will thank you.

References:

1. Pasiakos SM, McLellan TM, Lieberman HR. The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports Medicine. 2015;45(1):111-31.

2. Pasiakos SM, Lieberman HR, McLellan TM. Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review. Sports Medicine. 2014;44(5):655-70.

3. Kim JE, O’Connor LE, Sands LP, Slebodnik MB, Campbell WW. Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutrition reviews. 2016;74(3):210-24.

4. Kim JE, Sands L, Slebodnik M, O’Connor L, Campbell W. Effects of high-protein weight loss diets on fat-free mass changes in older adults: a systematic review (371.5). The FASEB Journal. 2014;28(1 Supplement).

5. Helms ER, Zinn C, Rowlands DS, Brown SR. A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism. 2014;24(2):127-38.

6. Cawood AL, Elia M, Stratton RJ. Systematic review and meta-analysis of the effects of high protein oral nutritional supplements. Ageing Research Reviews. 2012;11(2):278-96.

7. Altorf – van der Kuil W, Engberink MF, Brink EJ, van Baak MA, Bakker SJL, Navis G, et al. Dietary Protein and Blood Pressure: A Systematic Review. PloS one. 2010;5(8):e12102.

8. Santesso N, Akl EA, Bianchi M, Mente A, Mustafa R, Heels-Ansdell D, et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012;66(7):780-8.

9. Sousa GT, Lira FS, Rosa JC, de Oliveira EP, Oyama LM, Santos RV, et al. Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids in Health and Disease. 2012;11(1):67.

10. Colonetti T, Grande AJ, Milton K, Foster C, Alexandre MCM, Uggioni MLR, et al. Effects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis. International journal of food sciences and nutrition. 2017;68(3):257-64.

11. Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A. Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis. Journal of the American College of Nutrition. 2018;37(1):60-70.

12. Bergia III RE, Hudson JL, Campbell WW. Effect of whey protein supplementation on body composition changes in women: a systematic review and meta-analysis. Nutrition reviews. 2018;76(7):539-51.

13. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. J Nutr. 2011;141(9):1626-34.

14. Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res. 2004;12(4):582-90.

15. Zemel MB, Richards J, Milstead A, Campbell P. Effects of calcium and dairy on body composition and weight loss in African-American adults. Obes Res. 2005;13(7):1218-25.

16. Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004;79(5):907s-12s.

17. Abargouei AS, Janghorbani M, Salehi-Marzijarani M, Esmaillzadeh A. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. International journal of obesity (2005). 2012;36(12):1485-93.

18. Chen M, Pan A, Malik VS, Hu FB. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(4):735-47.

19. Tong X, Dong JY, Wu ZW, Li W, Qin LQ. Dairy consumption and risk of type 2 diabetes mellitus: a meta-analysis of cohort studies. Eur J Clin Nutr. 2011;65(9):1027-31.

20. Gao D, Ning N, Wang C, Wang Y, Li Q, Meng Z, et al. Dairy products consumption and risk of type 2 diabetes: systematic review and dose-response meta-analysis. PLoS One. 2013;8(9):e73965.

21. Rideout TC, Marinangeli CP, Martin H, Browne RW, Rempel CB. Consumption of low-fat dairy foods for 6 months improves insulin resistance without adversely affecting lipids or bodyweight in healthy adults: a randomized free-living cross-over study. Nutr J. 2013;12:56.

22. Rona RJ, Keil T, Summers C, Gislason D, Zuidmeer L, Sodergren E, et al. The prevalence of food allergy: A meta-analysis. Journal of Allergy and Clinical Immunology. 2007;120(3):638-46.

23. Hansen K, Shriver T, Schoeller D. The effects of exercise on the storage and oxidation of dietary fat. Sports Med. 2005;35.

24. Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez M-H, Lefranc-Millot C, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition. 2015;12(1):3.

25. Gausserès N, Mahe S, Benamouzig R, Luengo C, Ferriere F, Rautureau J, et al. [15N]-labeled pea flour protein nitrogen exhibits good ileal digestibility and postprandial retention in humans. The Journal of nutrition. 1997;127(6):1160-5.

26. Pimentel D, Pimentel M. Sustainability of meat-based and plant-based diets and the environment. The American Journal of Clinical Nutrition. 2003;78(3):660S-3S.

The post When Meat Eaters Should Choose Plant Based Protein appeared first on Breaking Muscle.

Clean, Sensitive Pea Protein

NuZest makes a Clean Lean Protein which is vegan and paleo friendly. The protein source in Clean Lean Protein is derived from golden peas, a type of field pea, which are naturally higher in protein than green sweet peas (the type mostly found in gardens and supermarkets). These golden peas have been dried, condensed (to remove some of the fiber and starch), and then turned into fine powder.

Pea protein is ideal for any person who has soy sensitivities or for those who can’t tolerate dairy. Pea protein is easy on your digestive system and won’t cause bloating, making it an easy source of protein to add into post-workout smoothies.

What I also like about the NuZest protein powders is the clean ingredient list. There are no artificial flavors and no preservatives. The sweetener that is used is katemfe fruit extract and leaves little to no aftertaste. The lack of weird aftertaste, common with many other non-sugar sweeteners, is a huge win for me.

The following smoothie recipes all use Clean Lean Protein to which I’ve added at least one other protein source, and either a fruit or a vegetable for increased nutritional value. If you aren’t vegan and do tolerate dairy, these are all wonderful with a touch of plain Greek yogurt or cottage cheese blended in as well.

Blueberry Blitz Protein Shake

Calories: 345, Protein 29g, Carbs 36g, Fat 10g

Prep time: 5 min

Serves: 1

Ingredients:

• 2 scoops NuZest Clean Lean Protein powder in smooth vanilla flavor
• ¼ cup cooked gluten free oats, cooled
• 1 tablespoon hemp seed
• 1 cup fresh blueberries
• 1 to 1 ½ cups cold almond milk to desired consistency
• Optional: a touch of honey/maple syrup to taste for added sweetness (nutritional info above does not include this)

Preparation Instructions:

1. Place all ingredients in a blender and blend until smooth.

Chocolate Mint Protein Shake

Calories 243, Protein 27g, Carbs 11g, Fat 11g

Prep time: 5 min

Serves: 1

Ingredients:

• 2 scoops NuZest Clean Lean Protein powder in rich chocolate flavor
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon fresh chopped mint (about 6-8 leaves) or use up to ¼ teaspoon peppermint extract to taste
• 1 cup fresh spinach
• 1 cup unsweetened coconut milk (or can use any other non-dairy milk)
• 1 tablespoon chia seeds

Preparation Instructions:

1. Place all ingredients in a blender and blend until smooth.

Note: If you don’t drink this one immediately, it will become thicker due to the chia seeds. Add more liquid to thin it down if it becomes too thick.

Tropical Vanilla Nut Smoothie

Calories 375, Protein 27g, Carbs 31g, Fat 18g

Prep time: 5 min

Serves: 1

Ingredients:

• 2 scoops NuZest Clean Lean Protein powder in smooth vanilla flavor
• 1 tablespoon almond, cashew, or macadamia nut butter
• ½ cup fresh pineapple chunks
• ½ banana
• 1 cup unsweetened coconut or almond milk
• 1 tablespoon unsweetened shredded coconut for garnish

Preparation Instructions:

1. Place all ingredients in a blender and blend until smooth.

More smoothie ideas to shake up your routine:

Recovery Fuel: Post-Party Smoothie

The post Clean, Lean Protein Smoothies appeared first on Breaking Muscle.

But what’s all the hype about? What makes plant protein the new go-to protein source for so many athletes and average Joes? More specifically, what are the major differences between plant proteins and animal proteins—which should you choose for the long term?

With a laundry list of benefits, it’s a no-brainer that plants serve as an integral part of our health and vitality. Of course, animal protein has plenty to offer, too. But are there benefits to one over the other?

Let’s dissect the subject and talk a little about each protein source—how they affect your overall health, well-being, and which is the best for your specific needs.

What Is Plant Protein?

It will first take an understanding of what a protein is before we can define the specifics of plant protein. Proteins are large molecules that consist of long chains of amino acids. Aside from being the proverbial building blocks of protein, they are also responsible for an array of functions, such as replicating DNA, moving molecules, and catalyzing metabolic reactions. They differ based on their sequence of amino acids.

Proteins are essential in our diets, and since we cannot synthesize all the amino acids necessary for survival (22 in all), we must obtain some through food intake. There are nine “essential amino acids” the body cannot produce, and this is where a dietary protein comes into play. Animal protein foods such as meat, poultry, fish, milk, eggs, and cheese contain all the amino acids necessary and are referred to as complete proteins.

An incomplete protein source is one that is low in one or more essential amino acids. For example, some key plant proteins are often low in methionine, tryptophan, lysine, and isoleucine. Complimentary proteins are two or more incomplete protein sources that together provide adequate and complete amounts of all the essential amino acids. For example, both rice and beans are low in specific amino acids, but when combined they are considered complete.

Plant proteins are considered incomplete proteins by themselves. But before you make up your mind regarding types to choose from, let’s look at plant protein a little closer. Almonds, rice, soy, peas, and other plant sources for protein all contain quality amino acids. As stated earlier, some are deficient in certain amino acids but when combined with a variety of healthy foods, namely other protein sources, they can become powerful additions to any diet. There are so many other benefits to plant proteins which will be covered later.

Being referred to as an incomplete protein, many plant proteins aren’t necessarily void of any essential amino acid, they are simply only low in a few specific types. So, when you eat a balanced diet full of variety, the amino acid profile of plant based protein improves dramatically.

What’s the Difference?

As a nation that is fully trenched into eating animal-based protein sources with options literally on every corner, it’s a tough sell to convince the public that plant protein is a viable option for everyday use, let alone athletic performance. The question posed to vegetarians is often, “Where do you get your protein?” Animal protein advocates will frequently pontificate the advantages of animal sources, ranging from the aforementioned complete amino acid profile to the inclusion of beneficial micronutrient minerals.

But what are the real differences between these two sources? 

Yes, animal proteins contain a more complete amino acid profile, but so can a balanced approach to plant-based protein. And it’s not rocket science. By simply eating a wide variety of fruits and vegetables, there’s a good chance of getting enough amino acids from plant sources. So, you don’t need to stress over the need to get specific combinations; just eat a variety of foods and you’re likely covered.

You may find that plant-based protein is the answer to more of your health questions than you once thought.

The Benefits of Plant Protein

A diet rich in plant-based protein also comes with myriad health benefits. These can include lower body weight, lower blood pressure, and lower cholesterol levels when compared to the traditional animal protein and carbohydrate diets. Plant protein may also decrease the risk of heart disease and may stabilize blood sugar levels.

On the subject of lower body weight, plant-based proteins tend to make you feel fuller longer and can help stabilize energy levels. This prevents hunger pangs, so losing body fat becomes a little easier.

Plant protein sources also contain many key nutrients such as anti-inflammatory compounds, vital vitamins, minerals, fiber, and antioxidant phytonutrients known to improve health without excess calories.

Plant based protein boasts more sustainability and less environmental impact. It requires less overall production cost and contributes less atmospheric pollution than meat production.

Finally, the often-raised issue of plant protein not being “complete” is wholly overblown. It isn’t a requirement that you get all essential amino acids at one sitting. By using the rule of complimentary proteins, you can benefit from eating from a variety of sources all day and achieve complete amino acid profiles.

Are There Drawbacks to Animal Proteins?

As stated earlier, there are plenty of benefits to animal protein: complete amino acid profiles along with being rich in key nutrients such as B vitamins and iron. But there are drawbacks that should be considered when health and overall weight control are concerns.

Finally, if you favor processed meat varieties such as lunch meat, pre-made hamburgers, hot dogs, sausage, and bacon, you need to keep a close eye on your sodium consumption and nitrate levels. Used to help preserve shelf life, salt is added in copious amounts to processed meat for taste, transportation, and freshness. Nitrates are a preservative compound linked to tumor and cancer growth.

Which Should You Choose?

If you have been the traditional animal protein eater for most of your life, and feel like a change is in the cards, then you might want to give plant-based protein a closer look. This doesn’t entail bowls of tasteless tofu. You could simply replace a meal or two of animal protein with a plant-based source each day, or even take an entire day or two from each week to go all-plant.

There are many options to choose from, including seeds, nuts, lentils, greens, as well as quinoa, beans, and peas. Lentils and other legumes, for example, make well-rounded snacks that are high in protein, iron, and fiber. Beans and peas are both versatile vegetables that are full of protein, minerals, and vitamins (like folate and zinc that can aid in cell growth, especially after tough workouts).

Give Plant Protein a Try

Full of phytonutrients, fiber, and protein, plant protein is a wise choice without the extra negative health baggage some meat can bring along with it. And there’s one last thing to consider when you do switch to more plant sources in your diet—you may enjoy positive changes in bloating, energy, restful sleep, and mood. You may find that plant-based protein was the answer to more of your health questions and concerns than you once thought.

More on diet variance:

Protein Is Only One Piece of the Nutritional Puzzle

The post How Plant Protein Differs from Animal Protein appeared first on Breaking Muscle.

Whether your goal is to get lean, build muscle and strength, or just supplement your current eating plan, plant-based proteins can play an effective and important role.

Here are seven common myths about plant-based protein and why they are wrong. Let’s uncover the shroud of misunderstanding, look at the facts, and shed some light on how plant-based protein is beneficial.

1. Incomplete Proteins Are of No Benefit

A complete protein is one that includes all nine essential amino acids that the body cannot produce on its own. In order to properly recover, build tissue, and subsequently build muscle and improve performance, you must have complete chains of amino acids in order to build protein to be synthesized. Many will argue that many plant-based proteins do not contain all nine essential amino acids and are deficient, making them useless and ineffective as a viable protein source. This is true. Many plant protein sources lack specific amino acids that deem it an incomplete protein. But there’s more to the story.

Why this is wrong: Two points must be made on this subject. One, by combining different sources of plant proteins you can easily create a complete amino acid profile. This act of combining different sources is referred to as complimentary eating. One source may be deficient in one amino acid but by combining it with another source, they complement each other and form a powerful complete protein. Two, there are plenty of complete plant-based options available. Hemp seed is not only complete it’s also rich in heart-healthy omega-3 fatty acids. Quinoa is another complete source that contains essential fatty acids along with being gluten-free. Finally, pea protein also contains all nine essential amino acids, and that makes it a simple and easy choice for getting in more protein in supplement form.

There are many myths out there about plant-based protein, but you may very well benefit from their use.

2. Plant-Based Proteins Are High in Carbs

Many will argue that plant-based protein sources are normally high in carbohydrates and thus higher in calories. The reason most people want to add protein to their existing diet is for the added nutrients without the overabundance of added calories. Also, if you want more carbs, it’s better to eat a whole food source than get them via a supplement. Rice, quinoa, and other grain-based plant protein sources are good examples of foods that bring more carbs into the picture while trying to increase protein intake. But there are ways to circumvent this challenge without adopting a high-carb diet just to eat more protein.

Why this is wrong: Many protein supplement manufacturers process plant-based proteins in such a way that most of the carbs are eliminated while actually improving the amino acid profile. Since most whey protein powder supplements contain a few grams of carbs anyway the playing field is fairly even. However, many plant-based protein powders also provide an array of crucial nutrients so you are left with a reduction in carbs with a high quality complete protein making plant protein a good choice.

3. You Can’t Get Enough Protein from Plant-Based Sources

Another common myth is the false belief that you can’t get enough protein from plant protein sources to support building muscle, losing fat, or improving performance. People generally think they need a ton of protein each day in order to be healthy, active, and progress in their workouts. But this initial belief is flawed to begin with. They also tend to think plant protein doesn’t yield the quantity of protein they need to support their needs.

Why this is wrong: As stated earlier, many plant-based protein supplements contain comparable amounts of protein per serving to whey among other sources – around 20 grams or so. Additionally, the myth of having to eat heaps of whole food protein every two hours is one of lore. The U.S. Food and Drug Administration recommends 50 grams of protein for a daily 2000 calorie diet. This may seem a bit too low especially for those who are active or highly athletic, but even doubling this amount still doesn’t have you eating infinite amounts of protein. For this reason plant-based protein is a credible, viable, and ample source of high-quality protein to fulfill your daily needs.

4. There Are No Complete Plant Proteins

Yes, there are many plant sources that are incomplete in nature. Additionally, there are still many that are slightly deficient in specific amino acids. But deficient according to whom? Many people will argue that there just aren’t any complete plant-based proteins available. Plants, as we’ve been told since childhood, are simply not complete proteins. Therefore they must be inferior to animal protein sources right? With some deficient and others void of essential amino acids, plant proteins must be ineffective and can’t be relied upon as viable protein sources.

Why this is wrong: First and foremost, there are many plant-based proteins that are sufficient in the essential amino acids. Just because they are low in specific areas doesn’t relegate them to inferior status. Remember the act of combining plant protein sources? This complimentary process ensures that complete, strong amino acid profiles are met. There also plenty of complete plant-based protein sources available. Quinoa, hempseed, amaranth, soybeans, buckwheat, chia, peas, and plant-based protein supplements all contain plentiful complete proteins—they include all nine essential amino acids to make a complete profile.

5. Plant Protein Can’t Build Muscle

Somewhere along the way, someone decided that plant-based protein doesn’t build muscle as effectively as animal-based protein. For some reason people can only believe that animal meat is somehow translated over to our bodies to build real muscle tissue. You must eat meat in order to build meat, right? Visions of bodybuilders scarfing down pounds of beef, chicken, and turkey fill the heads of young, aspiring lifters yearning to pack on muscle as they toil tirelessly away in the gym or on the field. This notion of plant proteins not being good enough isn’t true and has absolutely no scientific backing.

Why this is wrong: Athletes, average Joes, and the local lifter can all benefit from plant-based protein because you can get the same complete proteins from plant foods as you can from traditional animal sources. One of the best protein sources is antioxidant-rich plants due to their alkaline-forming abilities because they contain chlorophyll. This benefits the athlete by combating inflammation, reducing stress, and protecting bone health. Additionally, plant-based protein is often easier to digest and absorb than animal products which sometimes can cause digestive discomfort. With so many new plant-based protein supplements now available, the number of athletes switching to plant-based proteins is growing rapidly.

6. You Must Combine Foods Get Complete Proteins

Some plant-based protein sources need complimentary foods in order to be considered complete. Many athletes believe you need this combination at all times in order to elicit any form of recovery from training. It is believed that if you don’t eat to get the greatest amino acid profile possible that protein synthesis (the body’s reaction for building muscle) simply won’t happen or won’t be optimal enough. You need to combine foods every time you eat. Well, not exactly.

Why this is wrong: The body works more on a daily basis rather than an hourly one. Simply put, it matters more that you eat a variety of foods throughout the day rather than one or two meals being the deciding factor. Consider these two factors: One, your body will do a fine job of combining amino acids throughout the day to put together the nine essential amino acids—and two, most plant-based protein supplements are fortified with ample amounts of complete protein profiles. By supplementing, you’re getting all the protein you need.

7. Plant-Based Protein Is Low Quality

Another misconception is that plant protein is of inferior quality. Somehow the amino acids in animal-based protein are somehow more effective, of higher quality, and will enable you to recover faster. Plant proteins, some think, are weak, fragile, and not strong enough to facilitate recovery from hard training. Plant protein is for vegetarians only and is better suited after yoga classes, Pilates, and organic eaters.

Why this is wrong: Your body actually collects amino acids over the course of the day and binds them together as needed. With a balanced diet, variety of foods, and supplementation if warranted, you can recover, build muscle, and lose fat with plant proteins.

There are many myths out there about plant-based protein, but you may very well benefit from their use. With easier digestibility and absorption, superior added nutrients, and less of an environmental impact, you have nothing to lose and so much to gain.

More on protein options:

Plant-Based Protein Versus Whey for Athletes

The post Debunking the Top Myths About Plant-Based Protein appeared first on Breaking Muscle.

Plant-based protein is one source that has turned many heads. Plant protein boasts several advantages over animal-based sources, and has many benefits not widely known by the muscle-building community. Whether your goal is physique or performance-oriented, plant-based protein can aid in the important recovery and growth processes during and after a hard training session.

The big, obvious question is: How does plant protein stack up against whey protein when it comes to building muscle mass? Let’s put these two head-to-head and see who comes out on top. Cue the referee and ring the bell.

Many plant-based protein sources, such as pea protein, are considered complete.

1. Digestibility/Absorption

Digestibility is an important aspect of protein supplementation, and is often overlooked. Most individuals look straight to the amount of protein per serving and cost, but digestion can make or break your progress in the gym. Slow and difficult digestion can cause malabsorption and intestinal discomfort. It pays in more ways than one to pay attention to your gut.

Whey protein

Pros: If you have a clean bill of health regarding any food allergies, then whey protein can be a wise choice. It’s also quickly digested, so it can shuttle to muscle cells and start to go to work on recovery right away.

Cons: If you’re intolerant or sensitive to lactose, you will experience some digestive issues along with some undesirable flatulence. This will cause poor absorption and you will literally be flushing it down the toilet.

Plant-based protein

Pros: Since most plant sources are void of allergens, most, if not all individuals can easily digest this gut-friendly protein. It is also highly absorbable, creating an anabolic environment to encourage optimal recovery and repair from training and athletic events.¹

Cons: When it comes to digestion and absorption there really isn’t any drawback with plant-based protein. It’s simply free of all common types of allergens normally found in dairy and eggs.

2. Quality

Quality matters, and even more so than when it comes to choosing a protein supplement. When it comes to quality, protein is often judged by the amounts of individual amino acids present. If all nine essential amino acids are included, it is considered a complete protein. Although some may argue over the validity and specifics of rating quality, there’s no denying the fact that complete proteins synthesize to build muscle mass.

Whey protein

Pros: One of the bragging rights of whey protein is the fact that it contains all nine essential amino acids, making it one powerful force for recovery and muscle growth. It’s no wonder whey has so much staying power in the supplement market. It’s also abundant in the branched chain amino acids (BCAAs) leucine, isoleucine, and valine, which are vital for promoting muscle protein synthesis and increasing muscle growth.

Cons: Many manufacturers include a number of additives and preservatives to their formulas in order improve taste and increase shelf life. With these substances added, consumers run the risk of ingesting things they can’t quite identify. Buyer beware.

Plant-based protein

Pros: Although plant-based proteins have received a lot of flak regarding amino acid profiles, they are still viable sources of quality protein. Hemp and pea proteins in particular contain ample amounts of all nine essential amino acids for all your muscle building needs.² Plant proteins also are normally void of most additives which can cause malabsorption.

Cons: The argument regarding essential amino acids may deter some from ever trying plant-based protein. This deserves further explanation. By eating a variety of foods and supplementing with plant proteins your body will combine the correct amino acids when needed. It’s that simple.

3. Muscle-Building Potential

Now for the big question: How do both of these protein sources stack up when it comes to real muscle-building potential? Is a protein still just a protein or does the source matter all that much? At the end of the day, your concern is the fact that you want a quality product that delivers – to recover, build and grow muscle mass. Period.

Whey protein

Pros: No one can really argue whey’s muscle-building potential. Whey boasts an impressive amino acid profile, possessing all nine essential types along with a rich amount of BCAAs.

Cons: As stated earlier, whey may not agree with everyone. If you have lactose sensitivity or are intolerant, you’re not going to digest it properly. You may also not like the fact that many brands are loaded with undesirable fillers.

Plant-based protein

Pros: No one said you need to get all essential amino acids in one sitting. By eating a variety of foods (like we were taught at a young age) you can easily get all essential amino acids throughout the day. What’s more, many plant-based protein sources, such as pea protein, are considered complete.

Cons: Some plant-based proteins are deficient in specific amino acids while others are missing them altogether. However, there still are sources that are considered complete.

4. Residual Nutrients

Here I am referring to other macronutrients found in protein supplements such as fat and carbohydrate. To some this may be a non-issue, but to those on a fat-loss program where every calorie and gram counts, it’s a big deal. Whether it’s for athletic performance or packing on pounds of muscle, your macronutrient levels count for a lot.

Whey Protein

Pros: Traditional forms of whey protein will normally contain several grams of carbs and fat. Some formulas will have a higher level of saturated fat, while others may contain extra sugar. This is usually a negligible issue in the world of simply growing muscle.

Cons: This may be problematic for some individuals aiming for fat loss. Added sugar and/or fat will add up over time, especially those on low carb diets. Some whey products even advertise as protein but contain ingredients comparable to that of a weight gainer.

Plant-based protein

Pros: If a plant-based protein contains any other macronutrients at all, it would be in the form of a few grams of complex carbohydrates. Plants don’t naturally contain refined sugar or saturated fat.

Cons: For specific types of plant proteins, such as natural food sources, certain ones can be higher in carbs than others. Rice and quinoa, for example, have fair amounts of carbs. However, supplement forms will have lowered the carb count so you are left with almost pure protein.

5. Nutrient Density

Nutrient density refers to the amount of nutrients available in a food per calorie. If a certain food is full of protein, vitamins and/or minerals and is relatively low in calories it is considered nutrient dense. This is an ideal environment for building muscle. So how do these two types of proteins fare?

Whey protein

Pros: Whey protein is considered nutrient dense since it provides a high amount lean protein at low caloric cost. With not much else in it other than a few grams of carbs and fat, it is pretty much just protein and not much else.

Cons: Conversely, it’s true that whey protein doesn’t include much else. Unless you use a specialized formula supplement fortified with vitamins and minerals, most whey products are just that—whey protein.

Plant-based protein

Pros: Plant-based proteins naturally contain many extra nutrients found in plants such as B vitamins, calcium, iodine, iron, omega-3 fatty acids, selenium, and zinc. Plants naturally uptake minerals from the soil, and those nutrients are included in their supplement form as well.

Cons: None, really. Plant protein provides more extra nutrients than whey so you can get in key vitamins and minerals when you need them most.

The Winner: Plant-Based Protein

With its ease of digestibility, high quality of amino acids, low residual additives, and a high level of nutritional density, plant-based protein is a shoe-in for all of your muscle-building needs. Whey protein is a fine product and has been used for years, but plant protein is on the rise. The next generation of gym-goers, athletes and average Joes demand higher quality, better absorption and a healthier supplement to support their hard workouts. Give plant-based protein a try and build a physique to be proud of.

Want to build more muscle?:

Protein Is Only One Piece of the Nutritional Puzzle

References:

1. Mariotti, François, Sylvain Mahé, Robert Benamouzig, Catherine Luengo, Sophie Daré, Claire Gaudichon, and Daniel Tomé. “Nutritional value of [15N]-soy protein isolate assessed from ileal digestibility and postprandial protein utilization in humans.” The Journal of Nutrition 129, no. 11 (1999): 1992-1997.

2. Gausserès, Nicolas, Sylvain Mahe, Robert Benamouzig, Catherine Luengo, Francoise Ferriere, Jacques Rautureau, and Daniel Tome. “[15N]-labeled pea flour protein nitrogen exhibits good ileal digestibility and postprandial retention in humans.” The Journal of nutrition 127, no. 6 (1997): 1160-1165.

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