Are Plant-Based Protein Powders Good for Muscle Gain?
Are Plant-Based Protein Powders Good for Muscle Gain?
Protein is indispensable for people keen on gaining muscle mass. To be specific, protein is indispensable for muscle protein synthesis or MPS. MPS is the human body using the amino acids it gets from diet to form protein for development and repair. People can boost MPS by working out and consuming protein. The greater boost in MPS that people can cause with protein intake, the more their possibility of building muscle with time.
Is a Vegan powder as good as a whey powder for muscle? The answer is yes. We look at the reasons below.
A protein blend with a combination of plant proteins is good for muscle gain
Proteins from animal products like eggs, meat, etc., include each essential amino acid required for boosting MPS and building muscle. Mostly, plant proteins have fewer amounts of a few essential amino acids, mainly Lucy, lysine, and methionine. This fact explains why various vegan protein blends have rice and pea protein. Peas have less methane and more lysine, and rice has less lysine and more methane. Thus a blend of these protein sources results in a superior amino acid profile.
Thus, a vegan protein blend with mutable plant proteins is good for vegans keen on muscle gain.
An example of a vegan protein powder is Garden of Life Raw Organic Protein. It is available in natural health stores like vitasave.ca.
Extraction and purification of plant-based protein powders boosts their bioavailability
Plant proteins comprise plants, and plants' structures, like stems, grains, etc., can be tough to break down. The reason is their composition of cellulose and different sorts of plant fibers along with anti-nutrients. These substances can compromise some nutrients' absorption, including minerals or vitamins. Thus, it is tougher for the human body to digest plant proteins than animal proteins.
Manufacturers of a protein powder isolate extract and purify a plant-based protein to make it as absorbable as an animal protein.
The vegan powders that are most prevalent are rice and pea blends, soy, and hemp. There is also a lot of news on microproteins.
Consuming a definite amount of a plant protein powder is sufficient for muscle gain
What is an important thing to know? A premium powder like whey of 20 grams is sufficient to boost MPS maximally in healthy youths. The intake of more protein is not going to boost MPS anymore. The reason is that there is a higher limit to MPS.
What is important about a vegan powder? The leucine quantity of a vegan powder is a big factor in the quality of the powder required to boost MPS. The term for this is leucine threshold.
The lower amount of leucine in some plant-based powders could clarify why a smaller quantity of these powders doesn't match whey. Thus, the amount of a protein powder Canada people should consume for muscle gain is very important.
Research supports this fact. Studies show that certain amounts of vegan powders cause as much muscle boost as similar quantities of whey powders.