When you’re vegan and deep in the fitness world, you get accustomed to the onslaught of people asking you how you get enough protein. Maybe you eat enough, maybe you don’t (you most likely don’t). Regardless, you might need to ask yourself a different question. Am I getting the right kind of protein?
Vega, a vegan protein supplement company, was the fifth most popular protein powder on Amazon in 2016. With increasing consumer awareness of the impact our food choices have on our health, the environment and animal welfare, it is no surprise that many vegans, women and people who react negatively to whey are opting for products like Vega. In fact, 2017 will be the most profitable year yet for vegan protein. But does it help build muscle?
Plant based proteins are incredibly low in essential amino acids and without consuming animal or dairy protein, it’s very hard for a vegan to get the nutrients they need to preserve/build muscle. The most recent evidence suggests that consuming plant based protein as opposed to animal based protein results in a significantly lower response in muscle protein synthesis.
This may be attributed to
-Lack of essential amino acids (leucine, lysine, isoleucine)
-low digestibility of plant sources
-greater sphlanchnic extraction and urea synthesis
In regards to attaining a high response in muscle protein synthesis so that you can build muscle or stay toned as you drop bodyweight, plant based protein isn’t effective. Essential amino acids are the big hitters for accomplishing this and if youre vegan or dairy free, I’d suggest ordering a Branched Chain Amino Acid (bcaa) supplement to help you attain your fitness goal. You can add this supplement to your plant based diet to acquire the right amount of essential amino acids. Most studies show that this supplement works best when ingested after a workout. Make sure the brand you get contains leucine, as this amino acid is most important in MPS. If you have any questions on which brand to buy, shoot me an email at BradBaldwinFitness@gmail.com.