The range of non-animal proteins on the market is growing. We can meet soy, pea, rice or hemp proteins. In terms of the amino acid spectrum, soy protein is considered to be complete, and together with pea protein, their availability values are close to those of whey protein. The latter has long been considered number one among protein supplements.
In recent years, some studies have suggested that plant-based protein (pea or rice) tends to achieve effects comparable to whey protein in terms of muscle hypertrophy in individuals practicing strength training (Jordan et al., 2013; Banaszek et al., 2019). However, these studies have several limitations such as: a small number of participants, a short intervention period, and most importantly an absence of a placebo group. A significantly larger research sample and a longer intervention period were chosen in the work of Babalut et al. (2015), who put pea protein on par with whey protein in their conclusions due to similar values of muscle thickness increase in the biceps region of the arm (measured sonographically).
But at the same time, in this study, the increase in muscle strength was the same in all groups, including the placebo group. It is also worth considering that the entire study was funded by the company whose product (pea protein) was tested in the study, and 3 of the authors were employees of that company. This is not that unusual and does not automatically undermine the credibility of the whole study, we should just approach these conclusions with more caution.
On the contrary, a significant majority of scientific papers show that in terms of maximizing muscle protein synthesis, protein supplements of animal origin, specifically whey, have proven to be the most effective in the long term. This is supported by a recent review study by Trommelen, Betz, and Van Loon (2019). Whey protein is still only approached by plant-based variants, due to the demonstrably lower total amino acid content, BCAA, and therefore leucine. It is leucine that is considered to be the key amino acid in terms of protein synthesis, as reaching the so-called leucine threshold (approx. 2.5 - 3 g per serving) acts as a trigger for protein synthetic processes. Thus, leucine plays an indispensable role in building muscle mass and, in the case of the elderly and seriously ill individuals, has a crucial protective role against muscle loss in combination with other amino acids.
For those who prefer a plant-based diet, some vegan protein supplements can be an effective alternative to animal-based ones. However, when using them, we should consider how best to achieve the desired effect. Firstly, adjust doses to achieve optimal leucine thresholds - usually a higher amount of plant protein is needed to stimulate protein synthesis compared to whey. And secondly, use a combination of plant protein sources to get closer to the complete amino acid spectrum and increase their availability (e.g. a common combination is pea and rice protein in a ratio of about 1:1).
This leads us back to the "mantra" of dietary diversity. If we have a rich spectrum of protein sources represented in our diet during the day, even the less usable ones will be "replenished" and more easily used by our organism. This is made possible by the so-called amino acid pool, which has already been discussed in the article "How to maximize protein utilization?".
Finally, a short but necessary note on supplements in general. Despite the fact that protein supplements are one of the few dietary supplements which effects are scientifically supported, they are still and only dietary SUPPLEMENTS. In fact, the journey to our goals doesn't start at the supplement store, but at the grocery store, at the gym, and possibly in our kitchen. Only with a balanced diet and systematic training can an investment in supplements make sense!
Literature
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https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5
BANASZEK, Amy a David BENDER. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports [online]. 2019, 7(1), 12-12 [cit. 2019-08-23]. DOI: 10.3390/sports7010012. ISSN 20754663.
https://www.mdpi.com/2075-4663/7/1/12
JOY, Jordan m., Ryan p. LOWERY, Jacob m. WILSON, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal [online]. 2013, 12, 1-7 [cit. 2019-08-23]. DOI: 10.1186/1475-2891-12-86. ISSN 14752891.
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86?inf_contact_key=c6d5c687b86a1046069c8dd897004987b97ef7b9278a076d8b55ce6d81df90d6
STUART M. PHILLIPS. Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Frontiers in Nutrition [online]. 2017, 4 [cit. 2019-08-23]. DOI: 10.3389/fnut.2017.00013. ISSN 2296861X.
https://www.frontiersin.org/articles/10.3389/fnut.2017.00013
TROMMELEN, Jorn, Milan w. BETZ a Luc j. c. VAN LOON. The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise. Sports Medicine [online]. 2019, 49(2), 185-197 [cit. 2019-08-23]. DOI: 10.1007/s40279-019-01053-5. ISSN 01121642.
https://link.springer.com/article/10.1007/s40279-019-01053-5
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