The TRUTH About Animal v. Plant Protein (JUST PUBLISHED!)

One of the common criticisms that you’ll hear from non-vegans is that plant protein is inferior to animal protein for building muscle and strength.

And you have all of these ex-vegan testimonials complaining about loss of strength, loss of muscle, loss of performance, etc. that are used, at least in part, to bolster this very misinformed notion.

A notion that you would think would’ve been laid to rest after the release of a large meta-analysis from back in March 2018, which examined 49 different studies, with a total sample size of 1,863 participants, and found that protein source did not seem to matter when it came to resistance training-induced gains in muscle mass and strength. Instead the amount of protein consumed per day was most important. Or more specifically 1.62 grams of protein, per kg of body weight, per day.

And that paper examined the effects of whey, casein, soy, pea, milk, beef, yogurt, as well as different protein blends.

Nonetheless, the idea of plant protein inferiority remains ever-strong, which shows that there are a lot of science-denying bastards out there.

But, anecdote though! But, vegan bodybuilding hoax though!

Well, another paper, published on January 4th, 2019, kicks that idea in the balls once again.

Let’s review the results, shall we?

This paper had a sample size of 15 male and female CrossFitters, and lasted eight weeks, with four training sessions per week. Before and after each training session, as well as in-between meals on rest days, participants were given 24 grams of either whey or pea protein. The whey group consisted of 8 people, and the pea group consisted of 7.

And the study authors received zero external funding, with no conflicts of interest to report.

The study findings suggest that whey and pea proteins promote similar strength, performance, body composition, and muscular adaptations following 8-weeks of training. Granted, this paper did feature a small sample size, but that 2018 paper I cited previously was quite large. And the findings are consistent between the two papers.

In this latest paper, deadlift 1-rep-maxes improved by ~5% in the whey group and ~4% in the pea group. Squat 1-rep-maxes improved by ~4% in the whey group and ~6% in the pea group. Body fat percentage dropped by ~0.5% in the whey group and ~3% in the pea group.

So, once again, we see that plant protein can build your body just as well as animal protein when put to the fucking test.

But, will anyone listen this time? If history is any indicator, then I am seriously doubtful.

People seem to prefer to keep their biases intact, and remain willfully ignorant. Or, maybe they just don’t want to admit when they’re wrong?

Anyhow.

In case anyone was wondering, the protein used in the study was purchased from True Nutrition.

This actually caught my eye because True Nutrition is precisely where I purchase my protein. And have done since 2012.

But, as I said earlier, there was no external funding. Ergo, True Nutrition did not fund this paper in any manner.

But, on that note, if you head over to True Nutrition, which I have linked below in the description, they have an awesome custom protein blend generator.

I, personally, use a custom blend of 65% pea protein, 15% hemp protein, 15% pumpkin protein, and 5% alfalfa protein from True Nutrition.

And if you use my affiliate code “VEGNUT5” at checkout, you will receive at least 5% off of your order, while supporting me and this channel in the process.

And they’ve recently introduced four new, non-GMO, natural flavors: cinnamon toast swirl, frosted carrot cake, horchata, and raspberry streusel.

Anyway, leave your thoughts and comments below.

REFERENCES

https://doi.org/10.1136/bjsports-2017-097608

https://www.mdpi.com/2075-4663/7/1/12/htm

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