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
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.