In the field of sport and physical performance, nutrition plays a fundamental role. Within this, proteins are an essential macronutrient for muscle building and repair, post-workout recovery, and optimizing overall performance [1,2]. However, a crucial question arises: does the source of the protein we consume significantly influence these processes? Mainly this issue arises from the differences in the quantity and profile of proteins between animal and plant sources. In addition, we should note that there is a general trend towards consuming a more plant-based diet by reducing the consumption of animal-based foods mainly for ethical, environmental and health reasons [3]. But what effects could this transition have on athletes?
Differences in protein composition
It is generally considered that the intake of vegetable proteins produces a lower muscle protein synthesis response compared to the same amount of animal protein. However, this lower anabolic response have been attributed based on differences in protein digestion, the absorption of the proteins themselves, and the composition of each of the sources [4].
On the other hand, plant proteins have a lower content of essential amino acids [4]. However, not all plant-based protein sources have the same amino acid composition [4]. For example, leucine is one of the limiting amino acids when it comes to stimulating muscle protein synthesis. In this sense, an intake of 2.7g of leucine is considered sufficient to maximize muscle gain. For example, this amount of leucine could be achieved with 20-25g of whey protein [4,5]. But, in addition, there are sources of vegetable proteins that could provide enough leucine to stimulate this hypertrophy: pea protein (~ 38g), potato protein (~ 33g), brown rice protein (~ 37g), soy protein (~ 40g) or wheat protein (~ 45g) would provide 2.7g of leucine [6].
Are there differences in performance?
At the molecular level, it has been observed that plant proteins, specifically pea protein, could activate the signaling of metabolic pathways that promote muscle gain to a similar extent as whey protein [7]. As a result, there is ample evidence that plant-based protein supplementation can support gains in muscle mass and strength when combined with prolonged strength training. These results are in line with studies that report that certain plant proteins could be useful especially after muscle damage, or very high-intensity training [4,8].
In addition, active and healthy athletes typically consume a diet that provides well above 1,5 g of protein per day, so consuming more plant-based protein should not necessarily lead to less than optimal protein intake [4,9]. Therefore, vegetarian or vegan athletes can consume enough protein to support the necessary adaptations to training [4,9].
What practical considerations should we keep in mind?
First of all, we must pay attention to reaching the total requirements in protein intake. It will also be necessary to try to include leucine-rich protein sources in the post-workout moment, which can come from either an animal or plant source. Once these premises are met, the choice of protein source will depend on the athlete's preferences, the ease of consuming it and the planning followed by the athlete.
The proposed lower anabolic properties of plant-based proteins versus animal-based proteins can be compensated for by consuming a higher amount of plant-based protein to compensate for its lower anabolic quality [4]. Specifically, they may need to consume ~20–40% more plant-based protein compared to animal protein, especially during strength training [4,9]. In addition, specific plant-based protein blends can be used to create a more balanced amino acid profile [4].
On the other hand, athletes who follow a plant-based eating pattern should pay attention to protein quantity and quality in situations in which an energy deficit is induced, for example, during weight loss or periods of immobilization, such as after an injury or surgery.
Conclusion
In conclusion, although there are differences between plant and animal proteins at the level of nutritional composition, there are no differences in terms of muscle mass gains, recovery or performance.
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Author
Lucas Jurado Fasoli – Doctor of Biomedicine (UGR). Dietitian-Nutritionist. Postdoctoral researcher at the Joint University Institute of Sport and Health and Department of Physiology, University of Granada.
References
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[2] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International society of sports nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:1–25.
[3] van Hoeven WS, Simons M, Czymoniewicz-Klippel MT, Veling H. Creating a healthy and sustainable food environment to promote plant-based food consumption: clear barriers and a gradual transition. BMC Public Health 2024;24:1607.
[4] Pinckaers PJM, Trommelen J, Snijders T, van Loon LJC. The anabolic response to plant-based protein ingestion. Sports Medicine 2021;51:59–74.
[5] Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr 2014;99:86–95.
[6] Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids 2018;50:1685–95.
[7] Lanng SK, Oxfeldt M, Pedersen SS, Johansen FT, Risikesan J, Lejel T, et al. Influence of protein source (cricket, pea, whey) on amino acid bioavailability and activation of the mTORC1 signaling pathway after resistance exercise in healthy young males. Eur J Nutr 2023;62:1295–308.
[8] Zare R, Devrim-Lanpir A, Guazzotti S, Ali Redha A, Prokopidis K, Spadaccini D, et al. Effect of soy protein supplementation on muscle adaptations, metabolic and antioxidant status, hormonal response, and exercise performance of active individuals and athletes: A systematic review of randomised controlled trials. Sports Medicine 2023;53:2417–46.
[9] Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr 2021;18:1–17.
