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A handful of studies has shown that large doses (33–50 g/day) of animal-based (whey) and plant-based (soy, rice) supplemental proteins appear to increase lean mass similarly.PMID: 23782948 PMID: 28869573
Plant-based diets have gained in popularity over the last decade.PMID: 31515473
2015 RCT Study showed that neither protein type (Plant or animal) or amount (High or low Protein) have a significant impact on health at any stage. Clinically significant weight loss (5% in this study) is the primary driver for reductions in abdominal obesity, triglycerides, blood pressure, and inflammation (CRP)).PMID: 26354540
The amino acid composition (plant and animal proteins) of the diet does not affect insulin sensitivity or markers of cardio metabolic health and kidney function.PMID: 28181738
The study found no effect, harmful or beneficial, of eating more animal vs. plant protein on bone mineral density or biomarkers.PMID: 29474360
A 2016 Cohort & Meta-analysis of observational research totaling over half a million people suggests that animal protein is associated with an increased risk of developing type 2 diabetes, while plant protein is not. PMID: 27629053
The 2020 Randomized Crossover Trial Study found that plant, as opposed to red animal meat, can significantly reduce TMAO levels and, to a smaller extent, LDL-cholesterol and body weight, but not IGF-1 levels.PMID: 32780794
Short-term effects
A 2020 RCT Double-blind, Parallel-group study reported that a fungus-derived protein product (mycoprotein) risen above milk protein for raising MPS.PMID: 32438401
A 2020 RCT Double-blind, parallel-group study of corn protein, milk protein, and a corn-milk protein blending showed similar increases in MPS.PMCID: PMC7257726
Chronic effects
A 2013 RCT 8 Weeks Study Showed similarly improved body composition and exercise performance.PMID: 23782948
A 2015 RCT Double-blind Placebo-controlled 12 Weeks Clinical Trial Showed the superiority of pea protein over whey for increasing muscle thickness in untrained subjects. This study shook up the protein world in 2015,also this study should be replicated. PMID: 25628520
A 2021 Clinical Trial 12 Weeks Study showed increased lean mass, cross-sectional area of type 1 & 2 fibers, and leg press strength, with no differences between both groups. Protein supplementation for the omnivores and vegans were in the form of whey (41 g/day) and soy protein (58 g/day), respectively. This is the first research to evaluate the effects of a purely plant-based (vegan) diet with an omnivorous diet on resistance training adaptations under optimum protein intake of at least 1.6 g/kg.PMID: 33599941
NOTE:
- 2020 Meta-analysis, The literature as a whole does not support the isoflavone content of soy foods having feminizing effects in men. This worry, however, is not completely unwarranted.PMID: 33383165
- 2013 RCT Crossover Balanced Placebo & 2007 Cancer Epidemiol Biomarkers studies showed Soy protein isolate supplementation at doses of 20 g/day and 56 g/day has been shown to lower testosterone levels.PMID: 24015701 PMID: 17416779
- Aside from the limitations of this study, relying on high doses of soy protein supplementation to meet daily protein targets is probably not a smart option for individuals concerned about hormonal impacts.
2004, 2013 8 Weeks Studies found that higher amounts of both milk and plant proteins saw similar gains in lean mass over the long term between protein sources. Both studies used at least 30g of plant-based protein, necessary to meet the leucine threshold of 2-3g.PMID: 15588291 PMID: 23782948
A 2020 Randomized Crossover study found that raised markers (P1NP:CTX ratio) of bone turnover were present in the plant-based diet, but not the animal-based diet, which could indicate that the plant-based diet could lead to lower bone mass in the long run.PMID: 32939557
A 2002, 2003, 2005, 2009 studies found that amino acids from plant proteins are more likely to be converted to urea than animal proteins. This lowers the potential of proteins to increase protein synthesis, as fewer amino acids will be available to promote and contribute to protein synthesis.PMID: 11773519 PMID: 12730415 PMID: 15640465 PMID: 19812354
Short-term effects
2012, 2016 RCT, 2019 Double-blind Randomized, Cross-over, Clinical Trial Studies Showed Whey’s acute anabolic response advantage has also been shown in direct comparisons to soy protein, wheat protein & pea-based plant protein blends.PMID: 22698458 PMID: 27440260 PMID: 31817691
Chronic effects
A 2020 RCT 5 Days Study, showed whey risen above pea protein at suppressing blood biomarkers of muscle damage in eccentric-based exercise.PMID: 32784847
In a 2018 Meta-analysis Study, Out Of the 9 studies, 3 favored dairy protein, and 6 studies showed no significant advantage of either protein type. None of the studies actually found soy to be the superior performer.PMID: 29722584
NOTE:
- Animal proteins have an anabolic edge due to their greater EAA content, particularly leucine, as well as components like taurine, carnosine, creatine, collagen, and even cholesterol, which are not found in plant foods.
- Most studies, especially in older adults, have found that plant-based protein sources have a lesser capacity to stimulate protein synthesis at the skeletal muscle level and promote muscle mass growth than animal-based protein sources at comparable protein intakes.PMID: 31394788
A 2009, 2007, 2010 Studies found that soy protein does not increase protein synthesis to the same degree as whey protein, skim milk, or beef.PMID: 19589961 PMID: 17413102 PMID: 21092368
2007 12 Week, 2013 9 Months Studies found that Milk proteins have been shown to be more effective for lean mass gains compared to soy proteins when both are taken in the same amount and same time frame.PMID: 17684208 PMID: 24015719
- To date, in the majority of acute anabolic response studies, frequently used animal proteins, dairy-based proteins, have exceeded commonly used plant-based proteins.
- Longitudinal research on body composition and exercise performance has produced mixed results. There is no obvious advantage to supplementing with animal-based protein over plant-based protein.
2012 & 2017 Studies Showed Creatine and beta-alanine supplementation should be in consideration. Vegan/vegetarian diets and the protein sources within their confines contain much higher amounts of antioxidants. Antioxidants can improve endurance exercise performance, they can actually impair muscle growth. PMID: 28924423 PMID: 16573356 PMID: 26129928
A 2015 Study showed Digestive enzymes can also help improve the protein kinetics and digestibility of plant (pea/rice blend) proteins. Older adults need to be conscious, older adults typically do not digest and/or absorb protein as well as younger adults, they likely need a greater protein intake to achieve maximal levels of protein synthesis.
Protein synthesis maxed out at around 25 grams of protein which can be achieved by plant protein, whether at rest or following exercise, but this doesn’t take protein breakdown into consideration.PMID: 19124543
Apart from maximizing Protein synthesis training, people need to also focus on minimizing the increase in protein breakdown that occurs following training. PMID: 12750588
So protein intake has to account for both repair/replacement and addition of muscle proteins.
