Plant protein

What is plant protein?

As the name suggests, plant protein is protein from plants. Like protein from other sources, plant protein can be used to promote gains in lean body mass, fat loss and muscle recovery.

Where does plant protein come from?

Technically, any protein of plant origin can be defined as plant protein. However, the most commonly used forms of plant protein are soy, pea and rice protein.

Benefits of plant protein

Although whey protein is the most commonly used and probably the best form of protein, it is not suitable for everyone. Vegans have chosen not to consume animal products and people who suffer from a milk allergy or lactose intolerance cannot use many forms of whey protein. Plant protein is a good alternative for all these people.

Of all the plant proteins, soy protein is probably the best known and also the best studied. There is strong evidence to support the use of soy protein for bodybuilding and training. Studies have shown that soy protein is quickly digested and contributes to gains in lean muscle mass. Results like these also suggest that soy protein is one of the best plant proteins, which also has a complete amino acid profile. However, if you are one of those people who suffer from a soy allergy but still want to stick with plant protein, then other sources such as rice or pea protein are good alternatives.

Depending on their source, plant proteins contain unique nutrients that are not found in proteins from animal sources. Soy protein, for example, contains isoflavones and antioxidants that can have a positive effect on overall health.

Disadvantages and side effects

Probably the biggest criticism of plant proteins is that these proteins do not seem to promote the anabolic response as much as whey protein, especially in the long term. However, consuming a wider range of different plant proteins may be able to enhance the anabolic effects of plant proteins, as well as providing a wider range of amino acids.

Each type of plant protein has its own disadvantages. These include allergies and possible imbalances in the amino acid profile. It is therefore important to read up on each plant protein in detail.

Recommended intake

Plant proteins can be used to cover part of the recommended daily protein intake. This can range from 1 to 2 grams of protein per kilogram of body weight per day, depending on individual goals and level of training. As with any other protein, the timing of protein intake is also important with plant protein. It is well documented that protein intake before and immediately after training is important for muscle growth.

Plant protein supplements

Plant protein can be found in a variety of different supplements. Plant protein can be found in protein powders and protein bars, among other things. Plant protein powders can be classified as natural protein powders.

Combinations with other supplements

If you are not subject to any dietary restrictions, then plant protein can be a good addition to other protein supplements. However, if you are looking for a pure plant protein based protein stack, then it is recommended to combine different plant proteins to ensure optimal nutrient intake for good gains and overall health. In principle, plant proteins can be combined with any other protein and also work well with carbohydrates and creatine.

References

1. Brown et al (2004), Soy versus whey protein bars: Effects on exercise training impact on lean body mass and antioxidant status. Nutrition Journal, 3 (online)
2. Phillips et al (2005), Dietary Protein to Support Anabolism with Resistance Exercise in Young Men. J Am Coll Nutr, 24: 1345-1395
3. Tang et al (2009), Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol, 3: 987-992