Building Muscle on Animal VS Plant Proteins: Two New Studies to Consider

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 3 August 2023

⏱️ 21 minutes

🔗️ Recording | iTunes | RSS

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Summary

Let's discuss several new studies comparing how amino acids from plants VS animals differ in their ability to stimulate muscle protein synthesis.

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Links to Studies: https://bit.ly/3OHm024

Show Notes:

00:50 Strength, body composition, muscle size, and muscle circumference did not differ between chronic vegan and omnivorous diets.

01:30 Resistance training and consuming protein stimulates muscle protein synthesis.

02:00 Plant and animal-based proteins differ in essential amino acid content and digestibility.

02:35 Higher levels of leucine and essential amino acids are in animal foods. Plants are a poor source.

05:20 It is more difficult to get essential amino acids in a small number of calories in plants. You need to eat a lot more calories of plants.

08:40 Plant-based proteins are more directed toward oxidation than muscle protein synthesis.

09:20 Plant-based proteins result in lower muscle protein synthesis response compared to an equivalent amount of animal protein.

11:45 You can get enough essential amino acids on a vegan diet, but at the expense of added calories and agricultural chemicals.

12:00 Soy protein tanked Mike’s digestion and testosterone levels when he was young.

13:25 There were no significant differences in strength, muscle cross-sectional area and leg mass between vegan and omnivore diets with matched amounts of protein.

15:30 Vegans will likely need to supplement with protein to support muscle protein synthesis.

16:30 Catabolism of bone, joints, and collagen is higher with a vegan diet.

Transcript

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0:00.0	Hey there, so in today's show we're going to talk about whether or not you can build
0:02.3	muscle on a vegan diet.
0:03.8	Drawing upon several recently published studies comparing the animal response to a plant-based
0:08.5	diet, high in protein, contrasting that to an omnivorous diet, high in animal-based proteins,
0:14.0	looking at strength, muscle protein synthesis, and other biomarkers of collagen synthesis,
0:18.6	as well as bone turnover.
0:20.3	We're going to draw upon three recently published studies, two of which are clinical trials,
0:24.4	one of which is a review.
0:26.0	One at the difference is in muscle protein synthesis from vegetables or plant-based foods
0:30.6	versus omnivorous animal-based products.
0:33.7	One of the papers that we're going to talk about today is titled, high protein plant-based
0:36.5	diets versus a protein-matched omnivorous diet to support resistant training adaptations,
0:41.3	a comparison between habitual vegans and omnivores.
0:44.8	This was a really interesting study, and I'll tell you off the top because we're going
0:47.4	to talk about background and perspective before diving deep into this particular study.
0:51.8	The outcomes were not different when it came to strength and markers of body composition
0:56.4	and muscle size and muscle circumference, which actually surprised me because how they
1:00.6	increased the protein content in the vegan diet arm of the study was supplementing with
1:05.2	soy protein, which I have done in the past.
1:07.3	I'll share with you my anecdotal experiences a little bit later about digestive issues associated
1:11.5	with soy protein supplementation, but it was quite interesting.
1:14.6	Stoof Stuart Phillips was part of this study.
	...

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